Quote (str8rippinn @ Oct 22 2012 10:38am)

I'm really confused on what exactly I want to do. I leave for basic training feb 5th of next year. I'm not sure what type of workout I should be doing for it. My pt will be mainly running, push ups, sit ups etc.

Id like to lift weights with cardio but I'm not sure if thats the right thing to do to prepare for basic. Any advice? Thanks.

Quote (IAm_Carnage @ Oct 22 2012 03:25pm)

I am curious, while bulking if you have, say one day a month where your diet is off, eating at a maintenance or even a small deficit. What effects will this have if any? Does it matter as much if it is on a non workout day?

Quote (5_TIBETANS @ Oct 23 2012 10:58am)

hi
pls help me with:
http://forums.d2jsp.org/topic.php?t=64955425&f=60

guys lost attention to my needs, and talk between them. not with me.

ty

Quote (Zigaboo @ Oct 23 2012 09:12pm)

oh lawdy, this thread is fantastic.

1,76m
67kg
22y/o

started working out a month ago. joined my local gym because my uni schedule is lighter and I got plenty of time to waste, but turned out I like this a lot, and looking forward to get in great shape
my main goals:
toned arms
wider shoulders, although I understand that's kinda hard for my age
endurance, endurance, endurance! I enjoy sports way too much to get tired @ first 30mins of playing
I don't wanna get too "big", since I'm short and I would look like a barrel

what should my training schedule be? right now I'm doing what the gym gave me as a program:
Sunday: Chest
Monday: Back
Wednesday: Shoulders, Biceps
Friday: Legs, Triceps
Every day: Abs + Lower back
Some running before and after, every day.

Looks like a shitty program to me. Looking for something better. Can work out every day.

I also never cared about my diet; eating lots of chocolate, lots of red meat, fried stuff etc. Although I don't really gain weight, I wanna change that into something that would help me achieve my goals.

thanks in advance for your attention, I will thank you again after your reply

Quote (lopelurag @ Oct 24 2012 11:47am)

When bulking, how high should you up your calories over your caloric maintenance requirement

I'm 170 5'10

BMR - 1864
Daily calories to maintain weight (TDEE) -  around 3.1k calories

How high should I increase my caloric intake? As an estimate.

Quote (str8rippinn @ Oct 24 2012 08:44pm)

How could I like make a 5 day split or something like that for circuit training? Could I do like an all arm day, etc. Kinda new to whole circuit training aspect. Ill start doing some research.

e/ could I do like high rep low weight sets? short rest periods and to failure..

Quote (luca007 @ Oct 24 2012 09:14pm)

Hi again,

I'm trying to get my girlfriend into shape and not sure how to approach it. I am in good shape and I know how my body works but not sure about her. Her goal is just to lose 20-30lb.

She is 130 lbs and is not fat, legs and butt are good shape, but she has some fat around the waistline and stomach.

Her diet is basically shit, because she eats pretty much nothing i.e. little bit of white rice in the morning sandwich in the afternoon and nothing after 8 pm.

She works out 3 days a week but it's just treadmill/stationary, doesn't eat after workouts and she is low on energy throughout the day.

I was planning to change her workouts to 30min cardio and 30 min of weights  for at least 4 days a week. Eat after workouts because she doesn't at the moment, and get her to take coconut oil consistently with coffee or tea.

Can you tell me what she should focus on in terms of diet/workout? when to and when not to eat (at night for females)

Thanks!