Yes, exactly.

Best shoe for squats and dead lifts?
here are some I have, nike shox, nike free 5.0, nike air max 90s, nike lunar glides
I feel the shox should work best out of what I have, because I see some people put a 5 lb plate under their shoe when they do squats, which is basically how nike shox are because they are raised at the heel

should I do without shoes for now or get some chucks?

My quads are by far my weakest part of my body due to being stuck in bed for 13 months. Currently I do legs twice a week. Can I toss in like 4 sets of Leg Extensions two more days during the week to try to get my quads to catch up?

I believe in the philosophy of training as naturally as possible. That means the flattest shoes you can get. That being said, there are a ton of powerlifting shoes available that offer "some" support, but are mostly flat. They hold the ankle together fairly well.

As far as conventional methods, I generally train legs and deadlifts with NO shoes, similar to what arnold used to do.

With that being said, ANY shoe that is relatively flat, would be optimal. Squatting with a heel lift will result in more strain on the calves and hamstrings, with less focus on the quads. An unintended effect will also be spinal misalignment, which could lead to injury.

Training legs, HARD, twice a week is sufficient. I wouldn't go too crazy. The legs will grow much more rapidly compared to other parts of the body, especially when being trained twice a week to absolute exhaustion.

LOL DIS GUY MY HERO

Sup got a big request if your up to it

i use to be on a diet that shit failed diet/exersise got me down like 50 pounds at one pnt issue was had no guidence and after a while i droped so anways if u could help me out with a rutine/diet plan would greatly apreciate it


so im
6'1
345

would like to loose 100 ~lbs in like a 2 year span aswell as would love to make sure that once the weight is off i dont have access skin i know its possible withalot of tightening exercises i belive

anyways thanks

I have an existing plan that would help you greatly:


All exercises should be performed in 5 sets of 12/10/8/6/4 reps (starting with higher reps/lower weight and ending with lower reps/higher weight) unless otherwise noted.


Day 1 - Flat Bench Press, Incline DB Press, DB Pullovers, Decline Press, Weighted Crunches (5 sets until failure), Hanging leg raises (with a DB held between feet - 5 sets until failure)
Day 2 - Deadlifts, Bent over BB Rows, DB Lawnmower Rows, Pullups (5 sets until failure), Standing BB Calf Raises, Seated DB Calf Raises (DBs on your knees).
Day 3 - Seated DB Press, Standing BB Press (military press), Front DB Raises, Lat DB Raises, BB Shrugs, DB Shrugs
Day 4 - BB Squats, DB Lunges, STRAIGHT-LEG Deadlifts, BB Calf Raises, DB Forearm Curls (wrist curls), BB Reverse Curls
Day 5 - Olympic Bar Curls, DB Curls, Seated hammer Curls, Skullcrushers, DB Tricep Kickbacks, Close-Grip Bench Press, Close-grip pushups (3 sets until failure at the end of the workout)


as far as the diet goes, for you, on training days you will need approximately 2,500 calories, and on non-workout days, you will need approximately 2,000 calories.


Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts


Make sure to drink at least 1-1.5 gals of water per day. It would also be preferred for you to take a multivitamin, such as NOW! Adam. You are also allowed to drink coffee or tea throughout the day for energy and added fat loss. Try to keep your overall sodium levels down to the 2,500 mg mark.

Also, every day after weight training, do approximately 20-30 minutes of cardio - either eliptical, treadmill, bike, or swimming. If you notice that you are losing fat TOO quickly, increase your calories by approximately 500. To get an extra 500 calories easily, simply add two protein bars a day, such as POWER CRUNCH, and 4 oz of milk.


See this guide as well:



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

I see you mention GAT Jet Fuel in the mornings before cardio.
However I wake up at 4 to go to work, so don't got time in morning, when would be another time to use it? i go to gym around 3-4pm

How harmful is it exercising on sleep deprivation?