that's amazing...sorry that she only got 3rd place...but that's great for a first-time competitor without an actual physical trainer being there to guide her through every step. Also with the huge height advantage that is very very good. She will hopefully seize 1st at the next comp.

trying to cut down

@ 11-13% bf currently, 182 lbs

my diet consists of high fat/high protein/less than 30g carbs a day

cardio 5x days a week and weight lifting 5x days a week + creatine + ec

any suggestions?

they thanks for the help, and here are a few questions i have.
im 5'10 and 150 lbs (yeh im pretty dam skinny)
and i was wondering if working out using the same routine 3x a week would help me gain weight or see some improvement at all with a low amount of weight being used (15 lbs)
the routine i would be using would be this:
probably wrong names, but its what i found that works from something similar to p90x

10x reg push-ups
8x heavy pants
8x military press
8x bicep curls
8x one arm tricep raise
8x lunges

30 sec rest

10x fly push-ups
8x back flys
8x swimmer's press
8x wide open curls
8x two arm kickbacks
8x lunge/squats (lunge then squat)

60 sec rest

8x wide/tri/standard pushups (each)
8x lawnmower start
8x shoulder flys
bicp 21's
8x dips
3 part squats (reg, legs more out, legs even more out)

and every other day i would have aerobics such as hiking/running/biking/swimming

and diet.. well no diet, just eating as much as i can =)

Hey welcome back.. So i started weight lifting this monday..
For 1 month i'll do the basic newb routine 3 days a week which was written down by trainer..
It's basically every muscle group with 2-3 exercises and 2-3 sets of 8-10 repetitions..
I can now tell thats kinda easy for me cuz past 9 months i trained with my bodyweight and so..
Anyway im 180 cm 74 kg trying to bulk up with minimum amount of fat.. Hows this diet? Also maybe you have some suggestions how should i train and so to maximize results..

requote

overall good plan for fat loss...however you need to keep some things in check:


1. total calories a day should be split up into 6 small meals (roughly all of equal calories) for a total of 2,000 cal a day MAXIMUM
2. 30g carbs per day is kind of high unless you are counting fiber as carbs. My advice for carbs is to stick to approx 1/2-1 cup of green veggies 3-4x a day with meals and keep it there - no other carbs.
3. Do 20-30 mins of fasting morning cardio at least 3 days a week (with lots of water).
4. Do a 6 day a week workout plan with cardio only on the 7th day like below:

Mon - 20-30 mins HIIT cardio + chest/back (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Tues - 20-30 mins HIIT cardio + Legs/Shoulders (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Weds - 20-30 mins HIIT cardio + Bis/Tris/Abs (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Thurs - 20-30 mins HIIT cardio + chest/back (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Fri - 20-30 mins HIIT cardio + Legs/Shoulders (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Sat - 20-30 mins HIIT cardio + Bis/Tris/Abs (20-30 sets total with 10 seconds rest between sets, 30 seconds rest between exercises, lots of breakdowns/failures/drop sets) followed up by 20-30 mins of HIIT cardio (total of 2 hours at the gym)
Sun - 60 minutes of intense HIIT cardio split into 2 30-minute sessions (NO WEIGHTS TODAY)


Do this plan for 2 weeks straight (14 days), and on the 15th day perform a carb up as illustrated below:


100g protein, 400g carbs, 10-20g fat


Meals Example:


Meal 1 - 1 cup oatmeal + 2 slices whole grain bread + fat free cream cheese
Meal 2 - 1/2 lb whole grain pasta + tomato sauce + veggies
Meal 3 - 2 cups brown rice 1 cup black beans + green pep and onions
Meal 4 - 1 large baked sweet potato + 1 large regular baked potato (fat free sour cream is fine to use here) + veggies
Meal 5 - 1/2 lb whole grain pasta + tomato sauce + veggies
Meal 6 - 1 large bowl of shredded wheat w/ 1-2% skim milk


After carb day run another 14 days of full ketogenic as illustrated above. DO NOT INTAKE ANY SUGAR DURING KETOGENIC DAYS!!!

Hello - this will NOT help you gain mass...rather this will help you burn fat mostly...and tighten up your muscles.

For mass gain, you need to hit ONE major muscle group per week and hit it VERY hard....going slowly between sets, going very heavy, using my 5x5 plan is a good idea. Also taking in a ton of nutrition to spark anabolism and prevent catabolism is also very much required. Write back if you need additional info

The diet plan looks pretty solid for mass gaining. If you don't see an immediate increase in weight after the first 2 weeks of being on that plan, get yourself some cytosport cytogainer and drink one of those shakes per day in addition to all of those meals. That should help you out if need be.

edit: in question of training, please see the 5x5 plan for strength and size

This post was edited by SKCRaynor on Jun 29 2010 10:57am

hey there.

Please see the post I made just a few posts up:

http://forums.d2jsp.org/topic.php?t=21269614&p=303092794

That diet/exercise plan is PERFECT for your purposes.

What would be my best bet to build up endurance track running?
Trying to pace myself for running miles at a good pace.

Just started this week running when I wake up (fasted of course)

Followed this:
Walk 1 lap
Jog/Run 2 laps at a good and steady pace
Repeat 3 times.

So I've done this two times, good way to build endurance? I plan to reduce the walking and eventually get down to no walking..

My other problem is I may be working construction next week for two weeks just one job and I won't be able to run 5 days a week but still hopefully 3 days.

Thanks,
kbk