Hey there.

First of all, running a mile is MUCH easier on a flat surface vs an inclined surface. Try the flat surface instead.

Next, 22 mins for a mile is not running/jogging the whole time...that would have to mean that you are walking a good portion of it.

As a matter of fact, you can power-walk a mile in under 20 minutes.


So what seems to be the issue? Do you run out of breath quickly? Or do your legs start cramping up? What exactly is causing the difficulty in you running the mile in 10 mins or less?

Get back to me and I will be glad to help!

what would you recommend someone who is doing a 3x week full body strength routine trying to get his compounds up and gain mass on a 3,000+ calorie bulk do for cardio?

i usually find myself exhausted after certain lifts (i.e. deadlifts). i am not a runner by any means neccessary and i never run.

how much cardio should i do? how often? when?

and what are some ways to prevent shin splints because when i do random running (playing football or whatever) i get them and they hurt...i have pretty good shoes too for running

also how often would you suggest someone to deload? i am under the impression 5-6 weeks works best for most people is that true?

This post was edited by Duckling on Dec 19 2010 11:37pm

What kind of variations for diet can I do? I mean, I hate eating the same thing over and over again so I was wondering if there were any substitutes or things I can do that will get the same results but can satisfy my longing for variety.

Ah perfect, I understand superset now.

Are you suggesting I remove shoulders, replacing it with symmetry on Leg day?
and you mentioned only upper body, should i maybe do 1 week left upper body and then the other week, left lower body?

ps. sorry, dont mean to be a pain lol but the routine is pretty complex. I have never done anything with as many exercises, I havent quite tried it yet but it seems like an advanced routine. I will not have the stamina to do this workout, it will take a while for me to develop it.
Another issue I'm having is if I do the sets as they are supposed to be done (till failure) and I do not have a workout partner, nor a person to constantly spot me. What exactly should I do? Should I avoid free weights that dont have a fail guard lol

hey should i use salt to some of my meals? or it's not needed and i'm fine with salt i get from other products like bread and etc..?

Raynor, whats the maximum or most efficient amount of protein that I should consume in a single sitting?

Some say best is 30 g, some say its 50 g. What do you think?

Could you also translate this to how much milk and how many eggs?

Also how long should I wait to consume protein again after I eat the said amount?

This post was edited by MegaVovaN on Dec 20 2010 07:56pm

I am 21 years old. I'm 5'9, 170 pounds. I don't have much of a gut really, but i'm in no way in shape. I have a pretty average build.

I'd like to lose about 10-15 pounds, and i'd like to tone up my stomach a bit and get rid of the lil bit of what is becoming a lil bit of man boobies

I'm not overweight at all, but I'd just like to tone up a bit.

What do you recommend I do in my diet, and a workout that I could do to help me drop about 10-15 pounds?

Thanks

I have another questions:

what food and supplements are good for facial skin? Or facial care? A female friend of mine has acne problems, so I'm curious as to what can cure it.

If I'm doing ripptoes , am I trying to increase the weight every single workout , or just every week?

If you are trying to increase your compounds and gain mass, you should ONLY be doing post-workout sprint training to improve endurance. Do 10-15 minutes of maximum number of short (50 yard) sprints.

as far as shin splints, either work through it or buy shin braces.

deload depends on the person. 5-6 weeks is fine, I prefer 8-12 weeks.