I like using Optimum Pro Complex Gainer w/ Optimum Micronized Creatine Monohydrate

Mix the shake with milk, fruit, peanut butter, and enjoy. You can have 1-2 a day depending on your caloric needs.

Hey there.

use this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

Sounds like rotator cuff issues.

I would avoid straight bars ALL TOGETHER for at least 3 months. During that time, use dumbbells only and keep your hands at a neutral angle to avoid any excess strain on the shoulder. During this time, you also need to train the shoulders with attention to rotator cuff exercises, front/rear delt exercises, and ice the shoulder when you feel pain (4x a day 20 mins on 40 mins off)

Use a neutral grip (avoid straight bars, stick to dummbells), strengthen wrists with forearm/wrist exercises, and use gloves with good wrist wraps when training.

If the pain is not managed by doing these, you can also see a chiropractor or sports medicine doctor to take some xrays and discover if there are any problems which need medical attention.

If you're only having the problem on one particular bench, it seems to me that there is an underlying issue with the pad your back is on - either in length, width, position, or even density. You might be fighting yourself to lift, which is causing an inherent issue. Did you try to use the smith machine at the gym and see if you have the issue there?

There's nothing wrong with either, except for the idea of it being temporary. I urge serious lifters to use creatine regularly with a de-load once every 4 months (approximately).

For creatine info:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing



As far as weight gainer - you can use it as necessary. If you are a hardgainer, you would be best suited to use it continuously.

Look into Optimum Pro Complex Gainer.

Hey there.


For the cholesterol question:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=365993938
Fat/Cholesterol Explained


Basically, you can eat as many eggs as you want without any problems.



As far as the abs/fat issue, you would need to go on a cutting cycle, reduce body fat dramatically, and then clean bulk after you accomplish that and keep the fat gains low. Post your height/weight/bf% and complete daily diet and I will critique it if you'd like.

Lastly, supplement wise, you are good to go. Just make sure you take Optimum Micronized Creatine Monohydrate and follow the directions here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

Hello there. OK we need to change a few things up. With regard to police academy training, I have helped many people in the LE field achieve their goals with relative ease. Unfortunately, PT in LE Academy classes is very easy, and geared towards preventing most people from failing. However, if you want to excel and put the rest of your class to shame behind your greatness - you will need the do the following:


1. Get rid of pre-workout drinks. During crazy cardio sessions your heartrate will go much higher than it needs to and cause you to overheat, throw up, and ultimately exhaust yourself prematurely. Stay away from stimulants when doing high intensity cardio.
2. For your meals, everything is OK, except I would like to replace the bread you are using with WHOLE GRAIN bread (at least 5g of fiber per slice and no more than 100 cal per slice). Make sure to get at least 50g of protein at this meal.
3. For dinner, a good meal would be 6-8 oz of chicken, fish, or lean beef (93/7) with 2 cups of green veggies + 1 cup of black beans
4. Your calories are generally good for cutting right now, but for beverages you need to be drinking ONLY WATER. You also need to make sure to get at least 1 gal of water per day, but preferably even more, 1.25-1.5 gals
5. ELIMINATE SOY MILK OR SOY ANYTHING. Soy is full of phytoestrogens which have been shown to increase male estrongen levels and decrease testosterone.
6. DO NOT eat sugar and stay away from anything with simple carbohydrates while you are cutting.
7. Keep your activity level high, at least 1 hour a day for 6 days a week. Also see my plan below for hitting the high marks in LE training.


LE Training Plan:


Running - Each day, you will run 1.5 miles as fast as possible (do this 5 days a week). Record your time each run, and work to beat it each day, even if just by 1-2 seconds. Continue this each day until you increase your overall 1.5 mile time in the area of 10:00
Sprinting - Once a week, you will do sprinting. You will sprint 150 yards (1.5 football fields) continuously, without stopping, and record your time. Once a week you will strive to beat this score, even if just by seconds.

LE Exercises:

Pushups - 3 times a week, you will do 10 sets of pushups in the following format: Sets 1-5 will be until failure with a 2 minute rest between sets. Just do as many pushups as possible without bridging or hitting the ground. Sets 6-10 will be static held pushups, you will strive for a reasonable number (if you can normally do 20 pushups you will strive for 10 static at first). These are performed by pushing yourself up, lowering yourself down, and holding yourself in the down position for 10 seconds each pushup.

Situps - 3 times a week, you will do 10 sets of situps in the following format: Sets 1-5 will be until failure with a 2 minute rest between sets. Just do as many situps as possible without bridging or hitting the ground. You can take up to 5 seconds for each situp. Sets 6-10 will be as many pushups as you can in a 2 minute period. Time each set and strive for beating your score each week.

Pullups - 3 times a week, you will do 10 sets of pullups in the following format: Sets 1-5 will be until failure with a 2 minute rest between sets. Just do as many pullups as possible without bridging or hitting the ground. You can take up to 5 seconds for each pullup. Sets 6-10 will be as many pullups as you can in a 2 minute period. Time each set and strive for beating your score each week.


Calisthenics Circuit - perform this as one large circuit, 5x per week, with no rest between sets.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations


Swimming:


I would advise that you swim 5x per week for 20-30 minutes each time. During this time, you will swim continuous laps without stopping for as long as possible, taking as few breaks between sets as possible.





Forget weight training for now, as it will be useless to you in the academy, as 99% of the physical fitness standards are evaluated by cardio and bodyweight exercises.

i've been meaning to ask about soy for women. will it give them less body/facial hair and bigger boobs? does it affect them differently in their different stages of maturity, eg pre-adolescent, adolescent, adult, menopause?

Thank you very much. Starting Monday, I will change up my routine. I have to finish this week out due to OCD.