Quote (SKCRaynor @ Mar 16 2015 09:40am)

Hello there. First of all, you are going to have to make a few decisions. The most important one is: What are your long term goals? Do you want to be lean and muscular with a perfect physique? DO you want to be healthy, flexible, and have good body and core strength? Do you want to be a power lifter? A bodybuilder?? Just have overall good shape and platform?? I need some type of true long-term ideals other getting leaner and increasing mass.


Secondly, I need to know your current height/weight/bf% as well as any medical conditions you may have. Furthermore, if you'd like a diet plan, I need to know food allergies and/or foods you will not eat.


Thirdly, intermittent fasting shouldn't be an issue.




Here is a sample diet plan for IF:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF (Intermittent Fasting)


Secondly, here is the bodyweight exercise plan (I think you already saw this?)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises




Thirdly, for some interesting fat burning circuits with bodyweight exercises:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

Quote (carteblanche @ Mar 16 2015 05:36pm)

he diagnosed me with "upper respiratory infection" and prescribed azithromycin. he said i should feel a lot better within a day or two.

Quote (Stealth @ Mar 16 2015 11:40am)

Just had a health screening at work but they didn't tell me anything other than the numbers.
I googled most of them and the charts show I'm doing fairly well but I want to know how to get the beyond "good/normal". I'd like to be in the ideal optimal range.

This was a fasting test 9 hours prior

Total cholesterol 161 mg/dl
Hdl 66 mg/dl
Tc/hdl ratio: 2.5
LDL 81
TRIG 73
Glucose 89
BMI 22 (5'11" 168 w:33in)
BP 126/66 (google says high systolic)
Pulse 48 (I also have a heart murmur from birth that has posed no problems)

Any advice on how to really achieve optimal numbers appreciated!

Extra info:
Breakfast (typical day): 3/4-1C oatmeal w honey and blended seeds/nuts/berries
Snacks: fruit of all kinds
Lunch: lentil salads, kale tabouli, grape leaves, butternut squash
Dinner: chicken, beef, rice veggies etc. Sweet potatos. Standard dinners.

The only "vices" in my diet are eating raisin bran 3 bowls at a time at night with 2% milk before bed and KIND or cliff bars throughout the day.

Ballpark water intake for the day 3000ml. I also drink black coffee about 1 cup a day which I would give up if someone told me I needed to. Replace with green tea perhaps.

Quote (carteblanche @ Mar 16 2015 05:36pm)

he diagnosed me with "upper respiratory infection" and prescribed azithromycin. he said i should feel a lot better within a day or two.

Quote (Polair @ Mar 16 2015 06:19pm)

Size is 5.7 and 135 pounds, 14%BF. No allergies or other health related issues. edit: freshly turned 21 if that matters

To answer your question, my foreseeable goal would be to increase functionnal strengh and agility aswell at the detriment of pure strengh and size awarded by power lifting, with as less isolation as possible. I'd like a muscular build and a steady posture with low body fat and an overrall improved balance and control over my body (and mind :O) with calisthenics related feats.

I want to achieve this with nothing but my own body at first, then with added
resistance where it applies for additionnal challenge. Hope that helped!

Quote (carteblanche @ Mar 16 2015 09:16pm)

i forgot to ask him...am i contagious? or can i go to work? he said it's been over 2 weeks so it's not a normal cold.

Quote (HotHamAndCarl @ Mar 18 2015 06:57am)

Raynlads it's been a while

How can I stop being a lil bitch under the bar with squats

I've tried doing walkouts with 100%+ of my 1RM, and it only made me feel more like a lil bitch

Quote (SKCRaynor @ Mar 20 2015 01:14pm)

Walkouts can be a help or a hindrance, depending on your body mechanics. Some people benefit greatly from doing 1RM walkouts (or even overloaded). However, others fatigue easily from walkouts, due to the smaller muscle groups, stabilizers, and core.

So, a few things come to mind here - if you want to improve JUST your squat itself, you should obviously persist with 3x5 or 5x5, etc. Get a spotter (or two) to help you with the walkout thus reserving some of your energy for the actual lift. Alternatively, you can start training those stabilizer muscles, as well as some of the smaller muscles, and core, at least 2-3x per week, independent of other training, in order to strengthen them accordingly, and improve your overall squat platform, including the walkout.