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If I haven't worked out or been active in really anything in a few months and I'm starting to do it again, is there something good to do on the first day rather than jumping straight into my old routine?

I'm sure I'll be sore either way afterwards, but just curious if there is something I should do on the first day or first couple of days

This post was edited by Kampy on Feb 28 2012 03:52pm

hey, so i'm training for this thing called the PAST test. PAST test involves...

2x25m underwater swim w/10min rest after
500m swim in 10:07 w/ 30min rest after
1 1/2 mile run in 9:47 w/ 10min rest
10 pull ups in 1 min w/ 2min rest
54 sit-ups in 2mins w/ 2min rest
52 push-ups in 2mins

these are the min requirements to pass...i'm wanting to far exceed these requirements but it seems i'm hitting a plateau where i'm not progressing as much as i'd like.

this past weekend i did a mock test and this was the result...

2x25m underwater swim w/10min rest after..........pass
500m swim in 10:07 w/ 30min rest after...............9:46
1 1/2 mile run in 9:47 w/ 10min rest....................9:40
10 pull ups in 1 min w/ 2min rest........................13
54 sit-ups in 2mins w/ 2min rest.........................57
52 push-ups in 2mins.....................................60

what i pretty much do now is...

monday - morning sprints, afternoon cals to failure x 4 sets
tuesday - morning 3mile jog, afternooon swimming
wednesday - morning swim, afternoon cals working on slow form and negatives
thursday - afternoon swimming
friday - morning 6-7 mile run, afternoon cals to failure x 4 sets
saturday - morning sprints, afternoon swimming
sunday - rest

been doing this religiously for about a month and a half and i've seen pretty solid improvements until this past week.

so i was wondering what you'd recommend for trying to decrease these times and increase the reps i'm able to do. maybe i'm being unrealistic in wanting to progress faster?

whole Psyllium Husks on keto diet for fibre? yes or no?

http://www.myprotein.com/uk/products/whole_psyllium_husks

No idea lol

5'10 167 pounds 15% BF

Hey there. You need to go on a proper cutting cycle.

To do this, first of all you need to calculate your BMR. Google a BMR calculator and find your resting BMR. Let's say your resting BMR is 2,000 calories a day. That means you would want to take in 1,500 calories per day on NON-WORKOUT days. On workout days, you would take in 2,000 calories.

You want to cut the carbs down somewhat, but don't get rid of them unless you want to try cyclical keto. Because you exhibited no interest for this, I will give you my standard 2,000 calorie cutting diet. Remember, on NON-WORKOUT days it will be 1,500 cals...but 2,000 cals on WORKOUT days.


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


In regards to your training, follow my cutting routine here:



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

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


In regard to general fat loss tips...


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



lastly, if you need protein shakes, I would advise sticking with Optimum Nutrition Pro Complex Natural. Mix it with water. It tastes OK and has lower calories and virtually no carbs.

If you want to do a gradual return, I would advise something like this:::

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for maintenance and moderation


After the first week, or two weeks of doing that, you can bust right back into the proper hardgainer plan I outlined....or use one of these:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

Your plan is excellent. The reason you STOPPED making progress and hit a wall is because you need a de-load and to switch things up. Try ONE week of total rest. Then the following week I want you to go back in with a different plan:

monday - morning HIIT, afternoon situps/pushups/pullups until 2 minutes failure x 4 sets each
tuesday - morning 1 1/2 mile run (go as fast as you can), afternooon 500m swim x 2 (with 30 mins rest between) as fast as you can.
wednesday - 4x 25m underwater swim w/ 10 mins rest after each one (as fast as you can each time), afternoon pushups/pullups/situps for 100 reps each as fast as you can do each to 100 reps.
thursday - afternoon HIIT
friday - morning 3 mile run with a time no worse than 20 minutes, afternoon swimming 500m x 1 (as fast as possible) and 25m x 2 (as fast as possible) with applicable rest in between.
saturday - morning Situps/Pushups/Pullups until 2 minutes failure x 4 sets each, afternoon 1.5 mile run as fast as possible
sunday - rest


Shaking this up will definitely help improve numbers. Do this routine for another month. Remember to eat properly and HYDRATE!! At least 1.5 gals of water per day.

Excellent for fiber. I recommend them.

10% BF @ 167 lbs (15% bf) would be AROUND 153-155 lbs. 158 would be the direct math, but it doesn't work that way as some water is lost along with the fat.

Anyway, your BMR is around 1,750 cals per day at those stats. That means if you want to cut down to around 10%, you will need approx 1,500 cals on NON-WORKOUT days, and around 2,000 cals on workout days.

does a strength training program apply to biceps? or is only focused on the BIG 3's

i mean, i'm looking at a strength program, and it only mentions squats, deadlift, and bench, and occasionally the military press.