Stop turning your seated rows into a full-body exercise.

If your chest is coming off the pad and you’re throwing your torso backwards with every rep, you’re using momentum instead of keeping the emphasis on your back.

Sit your hips slightly further back and drive your chest firmly into the pad. Keep it there throughout the set.

Let your elbows and shoulder blades do the work, not your lower back.

Control the weight. Train the muscles you’re actually trying to train.

Hi everyone! :)

I'm sure a lot of you have seen me post before, and this will probably be my final post for a while, but it's officially been 1 year into my fitness journey and I wanted to share some progress photos!

I'm so proud myself, I never thought I'd get here. The girl on the left was so sure I would've given up just a week in. I can't wait to show her how much more progress we've made once it's been another year!

Left photos: 150-155lbs

Right photos: 130lbs

I walk 10k-15k steps per day and I strength train 5 days a week. Vegan 10 years.

Since I've been vegan I've felt stronger than ever.

I'm interested in a practical home gym setup for someone following a plant-based lifestyle and training for general strength and fitness.

If you could only keep three pieces of equipment, would you choose adjustable dumbbells, a bench, resistance bands, a pull-up bar, or something else?

I'd prioritize versatility over having a separate tool for every exercise. Which combination would cover the most movements without taking up an entire room?

Slight cut + two protein shakes a day + adjustable dumbbells + cardio + an electric razor = whatever you see here.

The timeframe might be a bit misleading, since these weren’t meant to be “before and after” pictures, but I saw the old one in my phone and thought, “Damn. Maybe those days feeling hungry and waking up early for cardio really did made a difference.”

Dare I ask to have 30+ grams of protein in my morning oats and have it taste good! I've tried many things: adding a scoop of protein powder (tastes bad), adding lots of nuts/seeds (too much fat for my macros), and mixing 1/2 oats and TVP. I love the idea of TVP: it takes on the flavor of the oats and the macros are immaculate! BUT the texture is way too chewy.

Recipes online with oats and TVP are scarce and all very similar. Then... I tried adding TVP to a blended oats recipe I already love. Just follow the recipe as is, but first blend the oats and TVP into a dry powder (the finer the better) then add the other ingredients. The texture is practically identical to blended oats and the macros are perfect!

This feels like a TVP hack that I have not seen before and transformed my breakfast. I had to share.

I don't have a freezer anymore so need some new unfrozen recipes.

I prefer the isolate powder as opposed to protein powder cos it's way cheaper and unprocessed.

I've been a vegetarian for more than 15 years, and a vegan for 1 year. I put effort into keeping up with strength training and nutrition and I've never felt so great. But one of my fears is getting osteoporosis as I age. (I am currently in my mid 30s). I try to eat things like kale and fortified soymilk every day, frequently eat tofu, and take a multivitamin. But I'm worried about all the warnings I hear that plant calcium isn't enough, and how foolish and regretful I'll feel if something bad does happen. Especially since while I put a lot of effort into healthy eating I do admit I just don't have the willpower to track and minimax everything I eat. I also probably don't eat the quantity of greens that I should because eating large portions is kind of draining.

Are there any menopausal/post menopausal women here who have been a vegan for at least a decade or more? Have you had any concerns with your bone density?

(I know this is technically not a fitness question, but in the regular vegan sub people aren't too concerned about health and I know one of the keys to osteoporosis prevention is strength training- which almost everyone in this sub does.)

Back on Deadlifts for the first time in months - and yes they need some work

This is why videoing your sets is highly beneficial

I know that under heavier loads my knees extend faster than my hips, increasing the demand on my hip extensors and spinal erectors to complete the pull. So you’ll see my hips come up a bit faster than everything else under heavier loads

So what I need to work on here primarily is my bracing and building tension in the bottom position. Maybe include some paused and/or deficit pulls

It wasn’t really essential for me to be pulling 180kg here after months of zero pulling at all but I couldn’t help testing where I was at with it.

So quite a bit of work with lighter loads to do before I’m adequately pulling that weight again but luckily I only DL for fun.

Record and assess your sets!

same as title

??????????? The calories arent that much

Confused about the Rice Protein Powder by Naked Nutrition. The sticker on the tub says 10g of protein per 2 scoops (30g). The website says 25g. Which one is most likely to be wrong?

Edit: got an official response from Naked:

“Hi,

We would like to reassure you that the Naked Rice product you purchased still contains 25g of protein per serving, as reflected on our website. The product you received is from a batch that displays protein content based on PDCAAS (Protein Digestibility Corrected Amino Acid Score) testing. At one time, it was common industry practice to present protein percentage and daily value using this digestibility-based method.

As PDCAAS is no longer the preferred or mandated standard for protein quality assessment for nutrition labeling, we have made the decision to return to our previous labeling method. Please rest assured that we continue to conduct this testing internally. The protein content of your product remains the same as what is currently listed on our website.

Thank you very much for your understanding, and please let us know if you have any further questions.”

I did 32:15 which is my best time ever but I had to push through way too much knee pain to get that time. I absolutely need to get on a regular running schedule instead of killing myself once a month with a race, but it was fun despite it looking like I'm about to cry

24M here. Currently at ~11.5% BF (started at 21+% five months ago) cutting down to 8-8.5% BF for the love of the game. The whole 20 weeks was a breeze and I barely felt like I was 'starving myself' until 4-5 days ago when something hit me like a brick.

I felt like a shell of myself; subtle hunger throughout the day, fatigue, brain fog, trouble getting out of my chair etc. Caffeine ain't helping. I skipped the gym today and lowkey ate 600kcals more than usual for the first time in months lol.

Should I reduce my deficit to around ~300kcal instead ~500kcal from next week? I am losing around 400 grams/1 pound of fat per week on an average right now which I thought was a decent rate but I guess one should re-adjust when they're already diced. I just have 2kg/5lbs more to lose.

I would like to know how much soy protein is safe to eat for long term.

Fix your machine chest flyes

A better chest fly starts with a better setup.

Get yourself into position, control the eccentric, allow a deep, comfortable stretch, and focus on bringing your upper arms together rather than just moving the handles.
Don’t let the weight dictate your technique.

Prioritise control, consistency and quality reps.
Small adjustments can make a big difference to how you execute an exercise.