Had some technical difficulties (post upload failed and deleted post) on yesterday’s paid post.
While I finish that up I’m doing a Q/A for both free and paid subs.
I will for sure get to the first 50, after that will try to get as many as I can.
Will close thread after 24 hours, so ask away now.
Please 1 question at a time.
(Not Medical Advice)
To stimulant or not to stimulant? e.g Coffee/Caffeine
Any tips to make your waist smaller ? Or workouts
What would be an example routine for bodyweight only cardio? (i.e. exercise type, duration, and rest, HIIT or LISS)?
Thoughts/tips on keeping muscle when you have a baby and will have limited time and less sleep than normal for at least a few months?
Ox. Regarding the two set technique, its ok to do only one exercise per muscle? For example preacher curl for biceps and you are done
I've gone a lot more minimalist with my supplements. Maca never seemed to do a lot for me, whereas TRT and tadalafil absolutely is noticeable. Maybe a supplements post at some point of what you recommend that isn't total BS?
Any tips for training with scoliosis? In particular, curious about exercises to do/ avoid. Appreciate for all you do, man! You’ve been a tremendous positive influence in my life.
If bulking should the amount of protein I eat be equal to my target weight or my current weight
What supplements do u currently take daily?
As a newbie, how important is cardio relative to lifting in attempting a body recomp?
Are banded leg curls or leg extensions beneficial for growth? I don't have access to machines
I have a shoulder labrum issue and a lot of pain with some movements. Do you know much about peptides (TB-500 etc) or how to fix this without surgery?
Good alternative for adductors as part of 3 day U/L program? New gym doesn’t have this machine
How can I fix my shoulder impingement and adjust my workouts so I can still maintain my PPL routine?
Interested in tips on connective tissue recovery from workout injury. You lifted too much. You had poor form. As a result, your joint/lig/tendon is injured. I'm learning of debate around the RICE protocol, something I thought was solid. What are your recommendations on getting lifting injuries back to fitness ASAP.
Creating the perfect meal plan has been a great challenge. How do you create a meal plan taking into consideration your workout?
at your advice I did blood work and I’m surprised at my testosterone. I lift consistently, 33 years old, 6 foot, 200 pounds and decent muscle mass but my testosterone came in at 442 with free t at 90 and bioavailable at 205. I also did it about 3 weeks out from testing positive form covid so not sure if that’s an issue but any suggestions to improve?
Currently 25 and ~275lbs at 6’1 and have been lifting for ~10+ years total (not super fat but not super lean either). Thinking about competing at some point, should I aim for Classic Physique or Bodybuilding?
Do you have any recommended stretching/mobility routines?
Elbow tendinitis killing my heavy squats. What adjustments can I make ?
Potentially seeking TRT for mid 20’s male with sub 400 test levels thats 5x per week in the gym, with a reasonable diet, and regular sex life. If I was unable to receive treatment, what would be the next best measures of naturally increasing testosterone levels?
I’m a basketball player, and typically train bball skills 1-1.5 hrs about 3-4x a week. My overall goal is increasing my vertical/athleticism and have been on a powerlifting program for about the last year and half working mostly in the 1-6 rep. Would it be more beneficial to work in the 8-20 rep range like you recommend, ex. doing power cleans or squats/deadlifts to failure? Or should I stick with what I have since I’m already doing a lot of work on the bball court? Thanks a lot Ox
Need to address this before I go on. Fixing injuries is not my specialty. A physical therapist is who you're looking for. I know enough to be dangerous, but I'm just going to refer you to a PT
What is the difference between your maintenance calorie counter and the others online? With your my maintenance is 2800 and others online it’s 2100.
Any experience with exertion headaches? I've recently had some pulsing headaches appear while doing intense compound movements. Will be getting my dome scanned soon if this continues.
Started TRT and I'm experiencing water retention that I'm not used to. I try and stay pretty lean. Any advice? Would it make sense to stack with 90 days of Semaglutide?
My wife is a few weeks away from giving birth and I’m anticipating decreased training volume and sleep over next few months. How would you modify a PPL program (training 4x weekly) to minimize muscle/strength/progress loss over this period?
For Bicep Preacher I was reading that you shouldn't go all the way to the bottom (eg. arm fully straight) in which helps avoid injury. Also this keeps the shorthand muscle engaged more. Is that accurate?
What can someone expect from a 1:1 consultation with you?
I keep waking up in the middle of the night starving and needing to use the bathroom. Any tips to avoid that?
How do you track calories when eating out? Having a hard time estimating sizes of portions and ingredients on MyFitnessPal and way out every meal
How often do you recommend changing your workout programing to keep the muscle stimulus novel, and what do you plan on switching to after your current program of 2 working sets to failure? (Ex. increasing volume, adjusting rep count, swapping out exercises)
Hi Ox - probably a bit left field, but do you have any tips on eating faster? I am finding that eating an increased volume of food (such as meats / vegetables) takes a lot of time during the course of each day. Thanks!
How do I estimate my body fat percentage?
How do you keep the bench from moving during dumbbell hip thrust?
Having a hell of a time adding weight to squats, my gym only has a smith machine any tips to help out ?
also 6’3 with a huge torso of that is relevant
What app do you recommend for tracking your progress jn the gym?
How would you structure a sprint workout session?
Thanks for your great work!
Ox Any general recommendations on keeping cholesterol levels low? Blood work identified slight above average levels. Also if you can share insight on what major items to avoid, that would be great. That way can tackle obvious things first
Are you still doing the 1 on 1 coaching? How do we sign up?
Have had terrible IBS for years that made it very hard to hard to get sufficient protein as I didn’t digest any protein shakes. Truenutrition.com has customizable ingredients. What would be the best, easiest to digest, low FODMAP protein shake for someone with IBS? Rice? Hemp? Collagen? Any ingredients to add or any to avoid? Guessing any artificial sweeteners should be avoided.
Totally new to gyms going off your full body plan. Have read your post encouraging 2 sets, but your full body plan says to go for 3 sets for legs on leg day for example. Sticking to machines to learn form. Stick with 3 sets like the full body plan recommends? Is there something as a total novice I should emphasize or avoid? Many thanks
Is it effective to alternate between different “A” and “B” workouts from previous months for push, pull, and legs?
I take Nordic naturals fish oil and pure encapsulations magnesium glycinate, and wonder if these fuck up my stomach. Are these normal reactions to these supplements?
Ox, I know you recommend beginners use your upper/lower program. At what point would you consider switching to PPL or something more advanced? Is it a time thing like “two years of lifting” or is it something you just kinda know because of plauteau-ing when you stay on a beginner program long enough? Thank you.
I was super small coming out of high school (150 lbs at 6’2”). I got into lifting more in college and finally got even more serious after college. After being in a caloric surplus and making incredible (by my standards) strength gains I’m sitting at almost 210 lbs (roughly 15-16% bf). Should I consider a cut at this point, should I try to keep building muscle while eating near maintenance or should I keep the train moving and keep eating in a surplus? Really loving the sub stack btw!
Most effective way to lose fat - looking for exercise volume and type in particular bonus if you can also answer on preference towards fasting, OMAD, several small meals?
I get sick during winter after specifically doing cardio. The day after, I get body pain, cold, and then running nose. Just common cold stuff. Happened thrice in last 1.5 months. This is after I started getting serious about training. Have been going to gym regularly for 4 months now.
I was diagnosed as having primary complex during childhood. But haven't had a problem since then (age 35) around that.. I do get common cold once in a while.
Is it simply due to poor immunity? If so how can I boost it? I'm taking whey and eggs regularly, so definitely my protein intake is much more than what it used to be before.
Diagnosed with an auto-inflammatory condition 2 years ago leading to hair loss. Any opinions on how to best reverse this or mitigate inflammation in the body?
~~Can you pinpoint or recommend any secific supps that might mesh well with my current stack? (I.e. Citrus Bergamot, etc.)
~~Currently take in the morning:
Jarrow Ubiquinol 200mg
Tongkat Ali 400mg
~~Currently take @ Night time/post workout:
Transparent labs ZMO
What ard your thought on portative saunas? (Less heat than real sauna, still better than nothing?)