hey, no recent pics...haven't been in the best of life situations - and this isn't on my priority list...will let everyone know when I have some new ones.


for your @ home workout try doing the "classic routine"

mon - bench press 10 sets (5 going up then 5 going back down), DB pec flies (5 sets), incline pushups (5 sets until failure)
tues - straight leg deadlifts (5 sets), bent over BB rows (5 sets), lawnmower rows (5 sets), pull-ups (5 sets until failure)
weds - standing gorilla press (5 sets), DB front raises (5 sets up then 5 sets down), DB and BB shoulder shrugs (3 sets of each)
thurs - BB squats (5 sets up and 5 sets down), DB lunges (5 sets), standing calf raises (5 sets)
fri - BB preacher curls (5 sets), BB skullcrushers (5 sets), alternating DB curls (5 sets), close grip bench press (5 sets)
sat - cardio
sun - cardio

jogging being replaced with running and skipping isn't bad...aside from skipping making you look goofy to most people and drawing attention while you do it...if you don't care about this, then it's fine. Skipping actually helps build calves faster than any other type of running/jogging exercise (except running on the beach which builds giant calves). Just keep your heart rate around 135-140 and do cardio for no more than 45 mins at a time.

So taking your advice I juiced just an entire head of cabbage w/o the green apple.

Whats your thoughts on me juicing veggies in light of not getting enough of them through food and am I still getting the fat cutting aspect of the Cabbage by doing this?

yes and no...

juicing retains all nutrients as a regular veggie or fruit...however, if you juice you remove almost all the metabolism enhancing properties that are found in the digestion process of whole foods. The argument for juicing is that it is not meant to cut fat or increase fat loss...but rather to provide essential nutrients from fruits and veggies without having to sit down and eat them (saving yourself a lot of time and chewing lol) - however the process of chewing and masticating your food with saliva and beginning it on the path of digestion leads to more calories burned and metabolism increased in the process.

Make your choice accordingly.

Hmm...so I drank that shit for nothing lol.

Thanks Raynor.

lol you got all the nutrients from it - not for nothing.

not sure if it applies here but there is a saying "drink your food and chew your water"
meaning eat slow and chew well

also, what are some good books or magazines you read? Health related ofc


This post was edited by Honestly on Nov 3 2009 01:42am

this is true...eating slowly and taking time to chew and digest your food properly results in optimal nutrient usage and metabolic effects.

as for books and magazines in relation to health and fitness there are a plethora.

Arnold's encyclopedia of bodybuilding is fantastic...I highly recommend this book.

as for magazines.....M&F, Flex, and Musclemag are my favs...but a lot of their stuff is repeated or contradicted over the years...I usually buy them to read up on bios and various training/diet routines used by top bodybuilders/powerlifters just to contrast and compare for entertainment (most of the diets/exercise plans listed are BS anyway...real pros never share their well kept secrets)

I have that, haven't read it too much though.
either that or some book like that. lol

This post was edited by cseitz71690 on Nov 3 2009 06:52am

Hey Raynor, I could really use some help in this, I have the opportunity of a lifetime.


To keep this short, I need to improve my cardio.
It is going to be winter soon, in Canada so mass snow and cold temperatures.
So is the treadmill and Spin bike sufficient?
Should I find some indoor space where I can actually sprint/run? Indoor track.
How can I incorporate weights into my workout? My gains are strictly cardio based, but that doesn't mean I don't need weight training as well?
For my diet, I've cleaned it up somewhat, is there any supplements you can reccomend? I was reading Orange triad is a very good multi vitamin to have.

Hey there.

1. Treadmill and Spin bike are fine, but yes I would add actual flat surface running (preferably for suicides/shuttle run sprints)
2. For weights, you will need to focus on endurance of the legs - that means hitting squats, lunges, and calf raises....light/medium weight, very high failure reps and force fast-twitch muscle growth by exploding to the top of each rep, and letting it down slowly....so for a squat you would explode up and go down slow, for lunges the same way, and for calf raises the same way as well. If you do not have access to a gym, use your own bodyweight to perform these exercises. Try to do this routine every other day for roughly 5 sets per exercise.
3. orange triad is a good multi because it also has joint support, minerals, and herbs. I would recommend NOW! Adam or Orange Triad as your multi. Also try a good thermogenic like GAT - Jet Fuel. Also, BCAA's are a necessity before/during/after any exercises and between meals to prevent muscle loss and increase metabolism.