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  1. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    Regarding barbell rows (or anything that involves "bending over" under load) - it helps to think about keeping your back relatively straight and bending/hinging at the hips. The position of your spine shouldn't change much from standing to bent over. Push your hips backwards rather than bending...
  2. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I assume by "toning up" you just mean looking more athletic without getting big. To me, that translates to moderate muscle gain with fat loss. Building a little muscle will increase the calories you burn 24/7, making it easier to stay a little leaner. In that case, you'd want to lean towards...
  3. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    "5x5" (five by five) means doing 5 repetitions of the movement (reps) 5 times (sets). So it's a total of 25 repetitions per exercise each workout. Whether lifting for strength or growth (hypertrophy), you want to get within 1 to 4 reps of failure. If you pick a higher weight, you'll end up doing...
  4. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    The other thing I've noticed with lifting heavy but low volume is you don't get nearly as sore. If you're lifting hard enough to gain strength or size (getting within a few reps of failure), doing 5 or fewer reps causes less soreness than doing a lighter weight for 10+ reps. With fewer reps you...
  5. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    So much resistance training hype gets lost here - it makes everyday life way easier when you are stronger! And you can get stronger at any age! Yes, you are likely to peak between 30 and 40. But unless you're participating in a strength sport, who cares that you've past your optimum window of...
  6. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    Those bags of chicken are awesome. We usually have 3 in our chest freezer at any time - one of breasts, one of thighs and one of tenderloins. If you have an Instant Pot, you don't even have to thaw them first. (This is not an Instant Pot post. I'm pretty "meh" on it overall.)
  7. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I think where it hits depends on how you set it up - front foot elevated vs back foot, amount of forward knee movement, back angle, etc. I elevate my back foot, keep my chest up, and try to not push my knee too far past my toes. I usually feel it most in my quad above the knee.
  8. besserheimerphat

    Iowa Beat Writers

    "Yeah, I went to school. In Iowa. For sure."
  9. besserheimerphat

    Jaylin Noel Appreciation

    I don't know if I'd call it a huge overreaction - he's been inconsistent his whole career. A few good/great games, a few games where he disappeared, and a few games where he played poorly. It's just as feasible that we are now overreacting to his success in the OSU game. That being said, he is...
  10. besserheimerphat

    Penn State White Out

    "Only if you promise to stop taking a dump on my field, Kirk."
  11. besserheimerphat

    Shoutout Rocco Becht

    The OL is generally fine at pass protection. But they are so bad run blocking. Both can be true at the same time.
  12. besserheimerphat

    Tuesday Story: Iowa State won’t “panic” in quest to solve offensive woes entering Big 12 opener

    What would you like Matt to spend less time on so he can do more with the OL? Of course this is tongue-in-cheek. But the HC's job is to set direction and then delegate responsibility to people who are capable. He does give people a long leash, but he's shown that he is willing to change schemes...
  13. besserheimerphat

    Tuesday Story: Iowa State won’t “panic” in quest to solve offensive woes entering Big 12 opener

    From the limited amount of game rewatching I've done, I believe it. I don't know how these numbers are compiled, but there are a lot of plays where an OL just flatout fails to get to hit guy, or a combo is misplayed by one (or both...) OL.
  14. besserheimerphat

    Obesity in the US (and Iowa)

    How is body shaming working out for us?
  15. besserheimerphat

    Obesity in the US (and Iowa)

    Trial and error isn't actually a bad way to start. Eat a little less for a couple weeks and monitor your weight. If it doesn't go down, then scale back a bit again. Rinse and repeat until you are consistently losing a pound or two a week. But it takes consistent effort. I think about food WAY...
  16. besserheimerphat

    Obesity in the US (and Iowa)

    The resting metabolic rate for a 30yo male that's 69in and 175lbs is right at 2000kcal/day. There are lots of calculators available but they're all pretty consistent. I'm guessing he's either never actually measured and recorded how much he eats so he's eating more than he realizes, or he's got...
  17. besserheimerphat

    Weekend getaway recommendations

    I've seen that you can use Google Flights to find smoking deals on last minute flights when the destination and dates are flexible. For example I just entered "1 week trip in October, leaving from Des Moines." I'm seeing options for Orlando, Phoenix, Vegas, Miami, Ft. Lauderdale, Portland...
  18. besserheimerphat

    Dream car

    So many choices... Just for uniqueness, I'd love a 40s or 50s cab-over-engine medium duty truck with a pickup or stake bed, lift and big honkin' tires. Those models had little stubby hoods, not completely flat-faced like the later generations. But there are so many muscle cars, modern exotics...
  19. besserheimerphat

    A mile high

    The problem is sneaking the sheep into the building.
  20. besserheimerphat

    Tuesday Story: Iowa State won’t “panic” in quest to solve offensive woes entering Big 12 opener

    Do people not understand the difference between "panicked reaction" and "thoughtful change?" Do you really want the coaching staff to be panicking? How does panic usually work out for people? There's a difference between panic and urgency. I expect urgency, but I'd be disappointed if the coaches...
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