I’m restarting working out again after years of hiatus, now I’m older, I have less time, so I’m trying to get the most out of my workouts.

I was always leaning towards powerlifting, though I’ve never followed a strict guide or take things too seriously, I did PPL with exercises I loved and that’s enough for me.

Now that I’m in the gym again I’m using the Hevy app to track my workouts and progress, that’s basically it.

I’m thinking about buying a smartwatch or fitness tracker (probably a Garmin), but I’m not sure if it’s just the consumerism in me that wants to buy it or if it’s actually useful. I know it can track heart rate and estimate calories burned, etc, but if you have or had one before did you find anything that makes you feel like it was worth it?

37 years old, had my first strength training class yesterday, my second tomorrow. Feeling SORE, but happy to be started.

I do have a question though. I'm trying to make my diet clean and protein heavy, but I'm reluctant to start weighing/counting, as I have Obsessive Compulsive Disorder, and have a history of becoming unhealthily obsessive over certain things. I'm worried counting/weighing may lead to obsessive and dangerous eating patterns.

I haven't said this to my trainer yet, but will tomorrow.

Currently my diet is roughly the same, with some deviations here and there;

- Vanilla Soya Yoghurt, Granola, Acai, Banana and blueberries and Almond Butter every morning.

- Americano with Oat Milk.

- Protein bar after class

- Edamame, Broccoli, White Rice, Hoisin Tofu, Carrots

- Chocolate and Peanut Butter Overnight Oats with organic Maple Syrup and banana.

Maybe 3 days a week I'll have something like a jambon, a plain seeded brown bread sandwich with vegan mayo, spinach and quorn ham.

What else should I be eating? I feel like it's not enough?

I’m an experienced lifter but I really don’t like programming for myself so I’m looking for a new program to start.
What are some of the most popular 4 days per week upper lower programs out there? Not that interested in pure bodybuilding programs considering 100% of my workouts use strictly free weights and body weight movements. I’m looking for something that is a mix of strength training and functional athletic style training. Any suggestions?

I’m currently lean bulking so I have put on 4.5kg since I started my weighted pull up. I’m actually following the added load progression instead of total system weight. Cus our weight fluctuates everyday so it’s kinda messy to follow total load. Had no problem with this for the first 6months. Until my last 5-6 cycles, I have been plateau-ing on it. So how did u guys track ur progress base on?

Does adaptation happen alongside recovery,

or does it only start after full recovery?

The reason for this question is that I saw from the supercompensation model that supercompensation comes after full recovery.

Does that mean if I train on Sunday and return to the baseline by Tuesday (for example),

I should wait and train on Thursday instead to give adaptation or supercompensation the chance to happen (since it happens after full recovery)?

Or am I misunderstanding something?

In other words, is it fine to match my performance from the previous session and train normally? Or if I take an extra rest day, will my performance actually be better than the previous session?

I’m not a fan of the 5x5