Any recommendations for a pair of sneakers for flat feet? Somewhere between degree 3 and 4 if it makes a difference. Gel pads don't do much for me. All around use - work out / run / day to day activity.

Hi, I'm looking for some back (lats mainly) exercises to add into my back +biceps day.
Currently I just do (for my back): bentover DB one arm rows, chin ups, and pull ups.

Basically I'm looking to increase my back strength so I can increase my count in chin ups and pull ups.

Any recommendations?

5'9
225lb

Looking to cut.

Here is what I've figured out so far:

Calories (body weight x 12) = 2700
Protein (1.5g x body weight) = 337.5 (337.5 x 4 cal/gram) = 1350 calories from protein
Fat (20% of 2700) = 540 (540 / 9 cal per gram) = 60g fat
Carb (810 calories / 4 cal per gram) = 202.5g

My question is this. I'm supposed to be hitting all of these macro's WHILE maintaining a 2700 calorie diet?
or
can I eat whatever I want as long as I hit 337.5g protein + 60g fat + 202.5g carbs?

337g protein split up to 5 meals a day would be 67g protein per meal. This sound right?

--------------

How much cardio should I be doing per day? I workout every morning @ 6 am (monday - friday). I generally do this:
M W F: Bicep, tricep, chest. T TH: Shoulders / Back. I run a mile each day.

For my pre-workout meal I'm supposed to be doing this?
Body weight x 0.25g protein
body weight x 0.25g carb
protein = 56.25
carb = 56.25
have 1 - 2 hours before working out

Post-workout
body weight x 0.25g protein = 56.25
body weight x 0.25g carb = 56.25

So my pre will be at 5 am
my post will be right after I finish working out.

My goal is to lose about 50 pounds by December 31st. However, my other goal is to preserve as much muscle as possible while losing that fat.

Should I be drinking my protein powder on days that I don't lift (sat/sun)?

This whole macro thing just seems nearly impossible to accomplish. IMO 67g protein every meal is ridiculous or am I doing my math wrong?

Info received from here: http://www.myweightlifting.com/bodybuilding-diet/

I guess I'm looking for help with this diet. I figure one cheat meal on Sunday for lunch or dinner is within reason and recommended.

Should I up my cardio to more than a mile? Honestly, I'm not a runner. I absolutely hate running. I'll usually run for 5 minutes and then end up walking the rest.

This post was edited by RMMhc on Jul 20 2013 09:35am

You shouldn't be working out 7 days a week for hypertrophy. Your body needs time to rest, which is actually the time you grow. 3-on-1-off is generally the best in terms of hypertrophy as long as you are sleeping/eating/drinking properly.

You will need a one week de-load somewhere in the 4-6 month area.

Excellent question. Your best bet is to stick with high quality shoes such as nike shox, reebok zigs, new balance, asics, etc. From there, get a good orthotic specially designed for those shoes and for you. A podiatrist will be able to help, but to save money, you can also go to a store such as "Fit 2 Run" which will run tests on you (running on a treadmill) and determine what orthotic/shoes you need.

For Lats specifically, you need to be doing Lat Pulldowns and elevated cable rows. These will greatly improve your lats in short time when done properly (at least 5 sets each with 12/10/8/6/4 rep scheme)

Hey Raynor

I know we've been through this, but I posted my routine and people have been telling me it's not so great, especially pull day. Let me know what changes you would add. :3

Thank you masta

Here's the thread: http://forums.d2jsp.org/topic.php?t=68254706&f=60

Hey Raynor,

Currently bulking 6 days a week atm, and I wanted to add in some light cardio once (maybe twice) a week.
I have a hard time gaining muscle (I guess more than the average person), so is it a bad idea to do this?

I was thinking of doing just one-mile jogs on my resting day - I just want to get my endurance up

1. You have to keep the calories/macros in order. You can reduce the protein slightly (as low as 250g should be fine) and increase the fats if that better suits you. I would not, however, recommend increasing the carbs beyond the 200g that they are at.
2. For a 225 lb male trying to cut, you are NOT going to be cutting with 2,700 cals per day, even on workout days. You will need to drop the calories to around 2,500 cals on workout days, and 2,000 on non-workout days if you are trying to lose 50 lbs in short time.
3. Keep the macros to around 40/30/30 (p/c/f) but remember, you can drop protein lower and increase fats if you prefer as long as protein is 250g / day on workout days, and 200g / day on non-workout days.
4. protein shakes are fine on non-workout days as they will help you reach your protein macros without having to force feed yourself chicken/beef/etc.
5. No cheat meals until you hit your goal. You must make a commitment.
6. Cardio is important on a cut, but I would recommend HIIT - which is basically 2 minutes fast walk, 2 minutes jog, and 30-45 second all-out sprint - then repeat over and over again for a total of at least 30-45 minutes per day.