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Based on 4 equal meals a day...

Awesome find! Here's another related one regarding calories: http://www.shape.com/weight-loss/tips-plans/starvation-mode-bad-weight-loss

Here's one more example. In her case, it wasn't nearly as obvious what needed to happen. How many of us would look at the photo on the left and get it right?

You're most welcome! Not only the trouble measuring, but sometimes even knowing which way to go. Here's a picture I'd like to share. The pic on the left is "before" - 127 pounds, for the non-metrically inclined. The trainer said "You need to drop about 15 pounds"... Taking her advice would...

Thanks! Hadn't seen that one. It's a nice illustration of how hard it is to figure out where you stand on muscle gain. I've seen studies where even the experts can't concur on whether there's been a gain or loss. http://journal.frontiersin.org/article/10.3389/fphys.2016.00689/pdf Here they...

If I had flawless form, I'd do that... but... well.... let's just say I struggle with form. Here's a pretty good one for that: Excellent power to weight ratio, around 2.5x her weight. Natural Ms Universe a few seasons ago, powerlifter too. And another with pretty decent form: She is a big...

Needs a little more explanation, I guess, not quite what that meant. To be strong as possible at the lightest BODY weight is what I meant, not lifting the teeniest weights. 5/3/1 has you lifting weights with decreasing reps right down to a single, at increasing high percentages. During week 3...

Well, yeah, 10 pounds is a long term goal... I don't expect to get there tomorrow - but I do expect to get there eventually. Is it purely an "aesthetic" goal? Not really in my case. Any gains there are welcome, but "getting from size 4 to size 2" is not any part of why I'm doing this. It's...

Well said. For the latitude compromised, up to 1000 iu per 25 pounds of body weight is a good winter starting point, yes, with the K2. 125 pound me, 5000iu, which should produce a nice midrange value in absence of sunlight. Summertime, not so much - unless you never venture out uncovered...

Fascinating read on this thread. IMHO, the issue with somatotyping is that almost nobody is a pure enough anything-morph to use that data for anything much more than a thumbnail guide... with the possible exception of trying to ascertain one's metabolic rate. Those few pure ecto's and endo's...

Actually, I'm finishing the second week of Meso 2 at the moment. Time flies... Guess I get to try the wave loading next week. Should that not be enough time to at least begin to assess where I stand with nutrition? The somatotype testing stuff gets me variable results depending on the test...

All good stuff!! Almost nobody is a pure body type. In my case, I lead toward ectomorph for joint structure, but meso/endo for muscle gain and fat storage... STS should be just the right training to snip off the last bit of fat and add a bunch of muscle, no? Not sure if mesocycle 1 is a long...

Thanks for the reply, Jamie. I'm a couple inches taller at 5'4", at 135 pounds. I do work out first thing in morning, on only about 50 calories before training, but I don't let much grass grow under my feet before I eat afterward. Just to give me a sense of proportion here, are you...

Hi, I'm relatively new at the forum, but not to training. I'm just entering the second mesocycle of STS - and according to my bodyfat measuring scale, I'm slowly gaining fat and losing lean mass. Calipers and tape measure tend to agree. Scale averages steady as a rock. Not what I wanted...

Good point. Thanks!

Interesting - if I go to workout manager, 1 rep max, then sts, then disc 4 - it isn't there. But - if I deselect sts and pick all exercises, it is there. I don't know why. Under the STS tab, if I view the STS One Rep Max Exercise Chart, it isn't in that list either... ??? Sort of weird... Ah...

Related question: a few missing exercises here and there? Example: Disc 4, exercise 681 - Seated Rear Flys in to Band Pulls It's there on the disc, but not in the 1 rep max chart, not in the 1RM calculater in the workout manager. Is it an error/omission, or is there a reason it isn't listed...

Thanks! One thing I will say - the 1Rm testing is a bit tedious, but it sure points out the weak spots. I know where to start now - and it's a good thing. I have some work to do.

Makes sense, it felt like the loading was all over the place today. Guess this is going to take a little tweaking to get it to work right. I think I'm going to allow a good deal more rest time between exercises while testing 1rm's. Sure can't hurt. Thanks for the help! One more question -...

I have a 1 rep max question of another sort, it should go in this thread, I guess. I'm new to STS, but not to Cathe or to weight training. Just starting STS today, disc 1, and I noticed that some of the exercises had me pushing hard to get the 15 reps at 60%. So far, so good, but..... Some of...