All she needs:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912#p374512912
Female Cutting Guide

Hey Raynor,

Can you link me to your strength routine? Also; I'm looking to start doing two workouts a day, one in the morning at a park nearby and one in the afternoon at a gym. For the morning workout, I plan to do cardio/body weight movements, while in the afternoon I plan to do weights and more cardio. I also want this to be a 5-6 day plan. Could you give me a general idea of what I should be doing? I'm in decent shape and am looking to build strength and lose fat. Also if you could let me know how many calories I should intake, that would be fantastic as well.

Thanks!

Before we go any further....you doing 2-a-days with that much total exercise is going to be very hard for you to bulk without an obscene amount of calories. Why do you want to do 2-a-days and focus so much on cardio?

Give me some better insight and we'll go from there

Actually I'm planning to cut and do a strength program at the same time. Plus I figure the extra cardio will let me eat more while still losing weight and keeping strength/muscle.

Doesn't work that way I'm afraid. Your body doesn't know the difference between cardio training and strength training in terms of caloric loss.

Your body knows that when energy is being burned, calories are required. When glycogen reaches zero, the body freaks out and starts eating away at fat to provide the energy it needs to survive.

The concept behind gaining muscle works like this - the more surplus of nutrition your body has, the more anabolic it becomes - ie: the bigger the potential for muscle gains. If you are trying to gain muscle and also be catabolic (lose fat) at the same time, you will cause your body to minimize the progress of both. You will only be losing fat for a short period of time every day, rather than the entire day. Alternatively, you will only be tearing your muscles down at the gym with only a little bit of time to recover in a proper anabolic environment.

The overall progress would be extremely slow muscle gains and also slow fat losses. Something has to give. Either choose to bulk first and cut second, or cut first and bulk second. It's futile to do both at the same time unfortunately. Unless you are a mesomorph, then...well...you are very lucky lol.

Alright i need some help. Atm I really want to get a six pack... i already have decent abs right now as i am an athletic kid and play many sports but i was wondering what would be the best way to get one? I don't really have access to a facility so workouts i could do at home would be best. Thanks.

Hello,

What types of leg exercises do you think would be optimal for explosiveness and speed (for competitive soccer).

Some exercises I have in mind are box squats, box jumps, weighted lunges, and possibly Romanian deadlifts.
Do you know of any others that may be more geared towards soccer training?

endurance isn't a problem

Thank you in advance

It's more about diet than an ab routine for you to get visible abs.

I need your height/weight/age and rough body fat %.

Those are great. Also do leg extensions, leg curls, standing calf raises, and seated calf raises. I want you to do all of them with an explosive push.

How can i find out my body fat %?

I recently got a job so now i'm bringing in money and want to start working on my muscles. I was wondering if you could give me a eating routine?
Keep in mind i'm still in highschool and work as well.

school monday-friday 7 40 - 2 47
and work Wed-friday 4-10 and sat/sun 10-4 and 10-6.

6"4, 170 lbs, no idea what my BF% is.

I was also wondering if you could give me a workout routine as well. Any information you need i'd be more than glad to give.