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Sanya12364 Posts
Muscle construction is really energy intensive.
Although protein is a worse storage of energy than fat is. The idea behind 500 kcal/day being equivalent is that it comes out to 3500 kcal/week. If we assume pure fat metabolism that comes out to about 400 grams of fat or less than 446 grams that is in a pound. Throw in some carbohydrate and protein metabolism and a little water loss and it's about a pound.
Gaining weight is a little bit different, you need more calories because it take energy to digest, metabolise, and package for storage or synthesised into muscle mass. Some calories like proteins are impossible to store and must be metabolized or synthesised.
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I'd go with grease the groove for the pushups and situps.
Heavy lifting (deadlifts, power cleans, heavy squats) for the broad jump & agility.
Then sprint intervals for the beep test
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For broad jump and agility I would do plyometrics. It's supposed to help with explosiveness which is important for the broad jump and agility run.
Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time. The plyometrically trained athlete may have a lower maximal force output, and thus may not squat as much, but his training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction.
Speaking of military training... I need to be able to do:
Situps in 1 minute: 40
Standing Broad jump: 243
Pullups: 12
4x10m shuttle run: 10.1 sec
2.4km run: 10:20
I'm pretty sure I can do the situps consistently and I've done over 243cm before on the broad jump but I'm scared for pullups and running.
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On October 24 2009 13:00 madnessman wrote:For broad jump and agility I would do plyometrics. It's supposed to help with explosiveness which is important for the broad jump and agility run. Show nested quote +Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time. The plyometrically trained athlete may have a lower maximal force output, and thus may not squat as much, but his training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction. Speaking of military training... I need to be able to do: Situps in 1 minute: 40 Standing Broad jump: 243 Pullups: 12 4x10m shuttle run: 10.1 sec 2.4km run: 10:20 I'm pretty sure I can do the situps consistently and I've done over 243cm before on the broad jump but I'm scared for pullups and running.
1. No. Plyometrics is, in general, about increasing reactive ability. So improving contact explosiveness in dynamic movements such as sprinting, running jumps, etc.
This will not help improve broad jump or strict vertical leap (both static start) much if at all.
2. Grease the groove for pullups, situps
Deadlifts, power cleans, heavy squats, for your broad jump and shuttle
Run.. you're going to have to run. I'd recommend a mix of 600m intervals and tempo runs. Well, honestly structure of training depends on how far out the exam is.
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Read the quote. It specifically states that "an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time".
Does anybody here drink green tea?
These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG.
http://www.ncbi.nlm.nih.gov/pubmed/19074207
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On October 24 2009 14:10 madnessman wrote:Read the quote. It specifically states that "an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time". Does anybody here drink green tea? Show nested quote +These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG. http://www.ncbi.nlm.nih.gov/pubmed/19074207
I read the quote.
And especially for you guys who aren't that strong you'd be best focusing on heavy lifting.
But if you want to do plyo then more power to you.
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"Some popular plyometric exercises - plyometrics are a great way to help increase your explosiveness and overall power. They allow you to transfer the strength you've gained (through weight lifting) to the floor by improving the neuromuscular junction between your brain and muscles"
You need both but whatever...
Green tea?
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better diet today. I havent had dinner yet, but ive surpassed 100 grams of protein (im having chicken for dinner and a protein shake later tonight, so ill make it to 180grams) and Ive had under 50graams of carb. Whoo. 4 litres of water? Check.
Thinks for getting me to do back extensions guys, the abs sessions just feel more complete.
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Woke up, had a 250kcal protein shake, something like 10grams of carbs in it, and a small handful of almonds. Hit the gym for around 3 hours working back and bis with some abs and swimming. Post workout protein shake, another 250 kcal. I'm stupid hungry, but I'm going to have a glass of water and a couple of green teas wait another hour and have about 300kcal worth of chicken and salad.
New personal dead lift record, 150kg, (330lb).
Vanity has such a high price to pay.
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Thats a pretty crazy day mate. Im really impressed you can function on so little food (im struggling at about 1500calories, cut from 3000). Grats on the new record. When do we so those pics you promised, we need something new to drool over 
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hmm. Well. I'm not currently satisfied with the results so I have been reluctant to post any photos, but if I must  .
As you can see I still have lose skin around my stomach from the dramatic weight lost, I have no idea what I am going to do about it at the moment. And from the back you can see the remains of the love handles which I am desperately trying to get rid of.
+ Show Spoiler [Teh Horror!] +November 2007The spots all over my front and back. I had waxed a week before and it's slowly going away.October 2009
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Dude you look fantastic. Super amazing job. Really.
I think you just need to keep doing what you have been - you have achieved massive progress, and what you have been doing is working - so just keep it up and over time you will healthily reach your goals 
Thanks for sharing.
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Yeah good job man. Good luck getting rid of the extra skin. It looks a little gross but it's a testament of to how much fat you've managed to lose.
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Energies you gangsta you
impressive fat loss. I'm thinking of ways to get rid of the skin, I think it will tighten up soon!
This is me btw. I want to put on some weight because I only weigh about 75-76 kg now and I'm 187 cm. However I'm having trouble with my back so heavy weight lifting is out of the picture for now.
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On October 24 2009 14:47 madnessman wrote:
"Some popular plyometric exercises - plyometrics are a great way to help increase your explosiveness and overall power. They allow you to transfer the strength you've gained (through weight lifting) to the floor by improving the neuromuscular junction between your brain and muscles"
You need both but whatever...
Green tea?
Yes and no.
Football players for example do not perform plyometrics (except for sprinting which is a plyometric exercise) and most of their training is either on field skill work, sprinting or heavy lifting. They have 10-11 ft broad jumps.
You don't NEED much if any plyometrics if you focus on heavy lifting and something like sprinting. The thing I don't like about plyometrics is you need separate sessions from your other lifting, and often days off to recovery as well. It's not something you're going to put into someone's beginner or even most intermediate routines to improve their reactive/explosive ability. Just not worth it.
But if you think it can help you by all means go ahead. I'm just giving you my advice from my experience.
IMO you guys are better off doing deadlifts, squats and power cleans and working on broad/vertical jump technique.
On October 25 2009 00:41 Foucault wrote:Energies you gangsta you impressive fat loss. I'm thinking of ways to get rid of the skin, I think it will tighten up soon! This is me btw. I want to put on some weight because I only weigh about 75-76 kg now and I'm 187 cm. However I'm having trouble with my back so heavy weight lifting is out of the picture for now.
What's your injury?
There's always work arounds... but depending on what happened you should also do rehab work and such.
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Energies:
Skin is mostly fat (cell membranes made of phospholipids) so doing your cut down of weight with low carbs high fat should help with that.
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Set a modest exercise goal. Held to it for 7 days and counting, despite schoolwork and late nights. Yay!
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On October 25 2009 01:43 eshlow wrote:Show nested quote +On October 25 2009 00:41 Foucault wrote:Energies you gangsta you impressive fat loss. I'm thinking of ways to get rid of the skin, I think it will tighten up soon! This is me btw. I want to put on some weight because I only weigh about 75-76 kg now and I'm 187 cm. However I'm having trouble with my back so heavy weight lifting is out of the picture for now. What's your injury? There's always work arounds... but depending on what happened you should also do rehab work and such.
I'm not sure. I've been at this rehab guy and he gave me some exercises to use for my core-area. It's probably a combination of me working out alot (running/lifting weighs 5-6 days a week for a long time), and running alot with worn out runner's shoes.
I don't know to be honest. Got any ideas?
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Foucault you are a bit similar to meeeeeeee altho i think much better. do you have thinner wrists than all girls? and your lower arm goes on forrrreevvverrrr? ill try to get a picture online somehow, maybe i can email it from my phone. wheres your body hair dude?????
energies does your body itch much after that?
today:
+ Show Spoiler +
shitty tiny busy gym is shitty so i decided to start with deadlift rather than wait 20 mins to do squats. i regret this, however, coz when i came to do my squats i TOTALLY failed!!!! pretty sure i gave myself enough resting time.... im beginning to understand why people cycle/rotate now.
1. deadlift 50, 60, 65 . will be careful next session and probably wont move up
2. bench press 32.5, 45, 47.5
3. squat 40, 45, struggled to do maybe a dozen at 45
pendlay barbell rows - asked another guy for help with these and i think ive finally got the right technique..... will probably resume these at 20kg
military press machine - had a go at some military standings for the first time but went back to the machine since atm its such a perfect weight to strain against for 3x5.
leg raises (abs) - i look like a douche doing these, can do like 4 with retarded form
incline weighted situps - i do ~3 every 15 minutes i suppose, so like 18 total....
biceps curl, "try" to do 3x5 12.5kg near/at end of workout. started laughing today when i saw a guy LITERALLY swinging them like a swing to bounce them up every time. was lol (fucker was bigger than me tho)
is my method of training abs acceptable? "incline weighted situps - i do 3-4 (to failure) every 15 minutes i suppose, so like 18 total.... "
i see people using crunch tool and doing dozens and dozens of situps but im 99% sure thats "wrong".
but bare in mind i have absolutely no muscle there, so would it be better to do more repetitions (more than ~3) for some reason?
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On October 25 2009 02:14 biomedical wrote:
Foucault you are a bit similar to meeeeeeee altho i think much better. do you have thinner wrists than all girls? and your lower arm goes on forrrreevvverrrr? ill try to get a picture online somehow, maybe i can email it from my phone. wheres your body hair dude?????
energies does your body itch much after that?
lol yeah, i got really thin wrists...I wish they were fatter though :D And my lower arms do go on forever
I don't do body hair I guess.
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