Would you guys recommend wrist supports at all? Is thst even likely to make a difference?
I know
@mrthingyx said they probably wont help, but I personally find my wrist supports do help create a more stable chain from bar to elbow when benching. If its the end limit of your current position that is causing the pain, the wraps may well help by stopping you getting right to the limit of your wrist position.
As much as I don't advise this to anyone normally, have you tried benching (without your gloves and) without wrapping your thumb around the bar? Resting your thumb along the bar rather then around it changes how it feels, and could help stop the pain. Get a spotter if you can for these sets or make sure the catch bars are set so that any drop isn't going to crush your chest.
I need to work on getting rid of my gut.
I am definitely stronger than I was when I started out. Slow progress but I'm in my mid 40s.
Thoughts please
Knowing your numbers is hugely important and overlooked so often, it becomes even more important as you get older. Not just the number of CALs you need but where they come from (the Macros).
Macro breakdown is just as important as knowing how much you should be aiming for.
Energy Expenditure (EE) = BMR * PAL modifier (Physical Activity Level) = Cals required to maintain.
Negative EE = weight loss target
Positive EE = weight gain target
A usual rule of thumb per day -500 to lose +500 to gain, but everyone is different so you will need pay close attention to how you react to your planned diet.
Obviously a calorie deficit is where you need to be, but the hard part is knowing what Activity level modifier to apply and also how you breakdown you calories in to their macros.
If you have a desk job even if you workout 4 times per week you are only really looking at low PAL, I personally use 1.4 (typical UK officer worker range is 1.4-1.69) on workout days and 1.15 on none workout days, something that people forget, we don't workout every day so activity needs to be calculated on a daily basis. Although PAL of 1.15 is extremely low I have found over the years personally that figures always tend to come out on the high side of requirements at least for me.
My calcs are as follows:
EE workout day = 1700*1.4 = 2400 *4 days per week = 9600
EE non workout = 1700*1.15 = 1955*3 days per week = 5865
Weekly EE = 15,465
So I am currently aiming for -700 cals over a week on EE target as I want to lose weight but in a controlled slow manner.
I have read in a few places that the older we get the less we should be relying on carbs as a calorie source and should in fact favour a higher protein and fats diet. Being 36 I am aiming more towards higher proteins and fats and less carbs.
My current macro breakdown aims for calories from Protein / Carbs / fats as follows: 35% / 35% / 30%.
TL/DR: know your numbers, don't over estimate activity level, track intake, and tweek only small elements of the plan at a time.
I have though lost about 8kg this year though.
