Corn, I want to up the volume of the Old School Training Method.

[frorider6]

Here are some good articles.

http://www.elitefitnesssystems.com/documents/gpp.htm

http://www.testosterone.net/html/146gpp.html

They discuss GPP, General Physical Preparedness. I could see this being good training for you when you have to hike, carry your weapons, etc... It is also very good strength cardio so to speak. It will get your muscles into shape.

B True

Very nice!!! While I don't think I can incorporate this into my current routine (but I'll try), I'll definetly keep this in mind for later.

 

[frorider6]

Corn, new question - I really want to incorporate more cutting and cardio into this routine. I'd estimate I'm around 230 lbs at this point (unless I lost some due to poor diet over the weekend. Rough couple of days) but am really unhappy with my bodyfat. I haven't been totally dedicated to my 3x per week cardio, mostly hitting it only 2x. Anyway, I want to keep my weight about the same (or gain only muscle) but want to shift the focus to major fat burning. I'm tired of my girlfriend telling me how much she loves my tummy.

Current approx stats - 230 lbs @11% bf
Goal - 7-8% bf and no drop in "total body weight"

1st, I'm changing my diet.
Breakfast has been a consistent Burger King stop. I know, I know. It will become 3-4 eggs (mostly whites) and waffles or toast. OJ instead of Coke.
I eat out for lunch constantly but instead of a foot long sub I'm going to have a double chicken breast salad. Dressing on the side and use VERY little of that.
Dinner will be equally healthy. If I can't cook it, it will be low carb high protein.
Keeping 3 Isopure protein shakes (50 g protein each) per day with 20 oz 2% milk each.

I think that's a good start.

As for cardio, I'm going to try to stick to my Tues, Thur, Sat cardio with a 2-3 mile run. I am curious though if it would be worth it to add 10 minutes of cardio (treadmill, stair stepper, or recumbent bike) to the end of my lifting days.

I would be extremely happy at 230 with sub 8% bf and high cardio threshhold. Can a brother get a little help?

 

[The Shadow]

Looks pretty good.

THrow in some ALA and a good fat burner.

YOur job at this point is to "melt" away some fat hiting the cadio and cleaning up the deit will do wonders w/o altering anything else.

Do the above until things slow down. IE less than 1.5 pounds per week.

 

[frorider6]

Looks pretty good.

THrow in some ALA and a good fat burner.

YOur job at this point is to "melt" away some fat hiting the cadio and cleaning up the deit will do wonders w/o altering anything else.

Do the above until things slow down. IE less than 1.5 pounds per week.

I've been taking ALA for about a week now at 2700 mg ED. Mostly 2 300 mg caps with my protein shakes.

I have a bottle of Weider MegaRipped that I use for an extra energy kick on days I've been dragging. It's basically just 20 mg Ephedrine and 200 mg Caffeine plus some other shit. It recommend 2 caps 2 hours before working out. I'll give that a try as well.


Just ran the numbers too. For me to go from 11% bf to 7% without losing weight would mean a 9 lb shift. Lose 9 lbs fat and gain 9 lbs muscle. I have about 5 more weeks on my Fina so I think I can do it.

 

[The Shadow]

I've been taking ALA for about a week now at 2700 mg ED. Mostly 2 300 mg caps with my protein shakes.

I have a bottle of Weider MegaRipped that I use for an extra energy kick on days I've been dragging. It's basically just 20 mg Ephedrine and 200 mg Caffeine plus some other shit. It recommend 2 caps 2 hours before working out. I'll give that a try as well.


Just ran the numbers too. For me to go from 11% bf to 7% without losing weight would mean a 9 lb shift. Lose 9 lbs fat and gain 9 lbs muscle. I have about 5 more weeks on my Fina so I think I can do it.

W/o the Fina - I would say it's not possible, but

MOOOOOO!!!

 

[frorider6]

W/o the Fina - I would say it's not possible, but

MOOOOOO!!!

We need to have a black spotted cow smiley.

MOOOOOOOOOOO!!!!!

 

[b fold the truth]

Great to see your progress man!!!! Keep us all posted as to how you are doing in the gym, diet, and bf%.

B True

 

[frorider6]

Great to see your progress man!!!! Keep us all posted as to how you are doing in the gym, diet, and bf%.

B True

I had a shitty weekend as far as diet was concerned. Saturday was only 3 meals. I don't mind 1 day like that though as I just need a break from eating. Sunday I only ate 2 meals though! I spent most of the day in the emergency room with my girlfriend. She stepped on a piece of glass. She's going to be okay, but it hurts a lot right now and she's pissed about having to stop running for 2 weeks. Anyway, had a great breakfast at 9:30 am and then nothing but vending machine candy bars until about 8 that night.

I hope I didn't drop any weight. I'll weigh in and hopefully get my bodyfat done today (not looking forward to that).

 

[b fold the truth]

I often take a break from eating. I eat so much for a while then just hate the thought of food...so I don't eat very much for a few days. I rarely ever get tired of food though...lol.

Remember...anything gained quickly is lost quickly.
Anything lost quickly is gained quickly. You will be fine man.

B True

 

[bm2k]

Sunday I only ate 2 meals though! I spent most of the day in the emergency room with my girlfriend. She stepped on a piece of glass. She's going to be okay, but it hurts a lot right now and she's pissed about having to stop running for 2 weeks.

Hope she's okay!

Maybe you can get her lifting more as a result. Running, blah...