Tommy, are your writing for a friend of yours?


Anyway,

Look through these first:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=357219388
Female Keto Guide


Once you take a look, let me know what customization you require.

Yes i was writing for a friend. Basically exactly how she would want it. I tried backtracking some through the thread to find those posts but didn’t manage to. Thanks!

So when i work out, i an 6'3-4 tall and currently 150 lbs when i work out i hit 175 and after two days of stopping i drop 25 lbs, i am just now 23, what can i eat to prevent this huge flux

Thank you Raynor, this is exactly what I was looking for

Since this post I've been mixing up my runs a bit, 3 days being HIIT where I'm in the AA/Anaerobic zone and 2-3 days at a lower rate, Aerobic-AA rate.

I find I struggle more to do the lower intensity cardio, I find it a bit boring when I'm not pushing the intensity

Raynor - good to see you're still around. Did some quick Googling, surprised to see you haven't evolved into Youtube training videos etc. Are you personally still working out?

In any event, you helped me out with a basic workout plan 8 years ago (holy shit does time fly):



This was a generic bulk/shape and trim some fat solely around the lower/side belly + probably rear. I was mid 20's back then and started to feel the effects of slower metabolism (the workout plan worked phenomenally btw). Now reaching into my 30's, I can feel the slowing metabolism more significantly. Anyway, I'm going to do my typical "~8 week burnout" leading into beach season. Does the above plan still seem reasonable? You also provided a meal plan like this:



Best.

Meant to actually ask something on my above post, but can't edit it:

What are your thoughts on doing 15 mins of cardio before I lift? Because that's what I've been doing all these years. Something about getting my heartrate up and a great sweat before I flex the muscles/move heavy weights, feels good.

Hey raynor,


I’m wondering if you have or can make a personalized training plan for a half marathon? I want to improve aerobic and anaerobic endurance. I’ve just finished college for policing and I know I have to run 10K in less than an hour once I am accepted to the academy, so I figured training for a half marathon would prove beneficial. I also want to run the marathon for myself as an accomplishment to myself.

Currently I run 5ks with a time at about 26 minutes give or take and I’m trying to run these 2 days a week as a pre training plan just to get into the groove.

I also strength train 3 days a week. My current schedule looks as follows:

Monday: 1.5 mile treadmill run, usually done in 13 minutes or so/ interval training 5.1mph slow pace 1 minute then 9.5mph 30 second fast pace for 5 times.
Chest and bicep strength training 4 sets each exercise, incline dB, flat, decline, cable fly, preacher curl, incline db curl,

Tuesday 5k

Wednesday same running routine as Monday but training back and triceps 4 sets each back extension/lat pull down/cable rows/ lawnmower/tricep pulldown/ overhead tricep extension.

Thursday 5k

Friday same running routine as cross training days, legs and shoulders 4 sets each squats/leg press/ham curls/leg extension/calf raises/ shoulder flies/ shoulder press.

Saturday and Sunday rest ( once I start an actual plan I will run Saturday to increase mileage by 1-1.5m weekly and Sunday will be used to leisure bike ride)

Each exercise i start with 15 reps and increase weight until 10 reps then 6 reps with the last set being the lightest but I’ll rep until I can’t anymore.

I have a little over 20 weeks to train.
I’m 260ibs
18%bf
190ibs muscle
I’ve been strength training for roughly 5 years now. Running for 2 but nothing near a half marathon.

Is there anything you would change? Or anything you could incorporate? Is my plan totally wrong? If so can you help me with a plan?

Also, will this type of running/training help with the police beep test scores? Current level is 7-7.5 and I would like a 10.

Thanks for your time buddy,

Note; I follow a nutrition plan in which I track my macros. Eating about 2300 clas a day(weight/bf loss for the run) 20 percent fat, 30 percent protein 50 percent carbs.

This post was edited by bullets501 on May 8 2018 07:53am

Are you saying you gain 25 lbs of bodyweight when you routinely workout and lose 25 lbs of bodyweight within 2 days of stopping?

Hey there. I still workout to maintain, but have since given up bodybuilding and powerlifting due to the enormous time demands of my profession. I made a commitment to JSP in 2008, and 10 years later, I don't play to stop anytime soon. Insofar as videos, youtube, etc., that requires a tremendous amount of time and involvement, which I just simply do not have.


Also, yes, the plan is still absolutely reasonable. If you need modifications to it, please let me know and I will assist!

You certainly can do 15 mins of cardio before - however the purposes of cardio afterwards is that you already have burned off considerable muscle glycogen during the workout, and the cardio afterwards acts to start depleting fat stores through typical exhalation.