Vitamin D when taken excessively can actually be quite dangerous.

However, lucky for almost everyone, you'd have to take in at least 40,000 iu of vitamin D to establish toxicity. Some reported cases of people taking in over 1,000,000 iu of vitamin D actually lived to tell the tale.

Truth be told, there is no real way to get TOO MUCH vitamin d on a normal diet/supplementation regime - so certainly don't worry about it.

You need to work on your combined cardio/endurance.

The single most effective way to develop this kind of endurance is through CIRCUIT STATIONS.

Basically you set up an area where you can run in a circle about 1/8 of a mile. In that same circle you will lay down sheets of paper (I recommend putting the paper in clear folders so it weighs it down). On each paper you will write something like "Rock climbers" "pushups" "jumping jacks" etc.

Lets say you pick 12 exercises. You will put 3 exercises on each side of a square contained inside the 1/8 mile circle. You will run around the circle at a good 6min mile pace, stop and take a 10 second breather and immediately begin 1 minute of non-stop exercise based on the paper you stop at. You will then run around for 1-2 laps again and do the next sheet and paper and so forth until you do all 12 sheets of paper and 2 extra laps at the end.

Repeat these circuit stations 3 times a week with exercise as usual and you will greatly improve cardio.

here is a sample of circuit stations:

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

i just realised that you do not include calcium in your supplements guide as far as i can tell. why is that?

i've been taking 4x of these a day: http://citracal.com/en/about-citracal/citracal-maximum/

This is serious raynor. Idk why no one will seem to help

Generally, men get enough calcium from mineral supplements and regular diet.

However if you do want to have the perfect balance, try for the following:

1x sodium
2x potassium
1x calcium
1x magnesium

Meaning, you should take in approximately

2,500mg sodium
5,000mg potassium
2,500mg calcium
2,500mg magnesium

every day for optimal benefit. In addition you'd need to be drinking 1.5 gal of water to properly hydrate and eat/supplement as usual.

Assuming you are being serious - which I highly doubt - I'll post the necessary information in order to help regardless of if this is a troll or not.

First off, read this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


after you read that, you have to go on a specific cutting diet such as the two following (pick ONE)

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals


After you pick one of those diets, you will need a solid workout plan for cutting, such as this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine



After you begin a good diet and routine, you will start losing approximately 1.5-3lbs per week - with at least 50% of that being fat, and the other 50% being moisture/water. Your muscle losses will be minimal if any, and your strength will easily bounce back after you resume a bulking diet.


also read up on this to avoid any confusion:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=347927450
Bulking / Cutting / Body Types / Caloric Needs

I've knocked out kroc rows, weighted chins, and heavy deadlifts (lots of squatting in lieu) for a little bit since this post and I'm now off cycle in post cycle for the next month and took your advice; lots of negative focus pulling and back oriented work (switched to chest supported rows, wide pullups etc) and the bicep already feels a bit better. Thanks.

Why have I never seen this topic before...

What are your stats now?

This post was edited by MGS4BestGameEverMade on Dec 30 2011 07:52pm

someone else asked the same q a few days ago

Hi,

So I had surgery on my knee a couple years ago. To date it's not nearly as strong as it should have been.. basically I didn't make a full recovery. So what my plan is to strengthen all my leg muscles. My plan is to exercise twice a week, but I'm not sure what exercises I should be doing and for how many sets for each day I work out. I.e. how many sets/reps for each exercise for day 1 and for day 2 of the week. My doctor told me that I shouldn't be doing open-chain exercises. Any suggestions/suggested work outs would be appreciated.

Thanks