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Old 07-09-2010, 12:28 PM    (permalink
Bob Sanders Dreadlock
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Well, I want to cut as much as possible because I have a little body fat that I've been unable to cut for years. This is more of a personal challenge. Also, I want to lose muscle mass, not just fat. I've bulked up more than I'd like.
Lower your caloric intake before lowering your carb count again. One of the better coaches out there reccomends

Day 1: Heavy lifting chest/back

Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

Day 3: OFF

Day 4: Heavy lifting quads/hams

Day 5: OFF

Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

Day 7: OFF
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Old 07-09-2010, 04:39 PM    (permalink
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my workout plan.

Monday: Atc(high speed tredmills)

Tuesday: Atc( PLoys)

Wednesday: Golds( Upper body)

Thursday: Atc (High Speed Tredmills)

Friday: Golds ( lower body)

Saturday: Atc ( high Speed tredmills)

Sunday: Golds (upper body)

My preperation for fall camp :)
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Old 07-09-2010, 06:28 PM    (permalink
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You need to throw in a day off. Even though your only doing cardio on some days you still need a day off.

And instead of doing high speed tredmill, which is horrible for you knees stomping in place. You'll get a better workout by sprinting and runing at high speeds. Get some cleats and run and sprint on grass so you'll be more used to it for your camp. Instead of running with sneakers on and on a rubber mat, or track. If you have sand near you even better, try doing sprints on sand your calf will burn.
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Old 07-09-2010, 06:49 PM    (permalink
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Finally about to get back to the gym after nearly 3 months of knee injury filled suckiness. I gained 10 lbs during the layoff.

Note to all: avoid grade 2 MCL tears and 2 severe bone bruises in your knee. They suck very much.
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Old 07-09-2010, 07:51 PM    (permalink
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You need to throw in a day off. Even though your only doing cardio on some days you still need a day off.

And instead of doing high speed tredmill, which is horrible for you knees stomping in place. You'll get a better workout by sprinting and runing at high speeds. Get some cleats and run and sprint on grass so you'll be more used to it for your camp. Instead of running with sneakers on and on a rubber mat, or track. If you have sand near you even better, try doing sprints on sand your calf will burn.
These tremills simulate running uphill which increases your speed and allows you to run at speeds you usually can't. I'm just trying to get into the best shape i can before august 3rd
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Old 07-09-2010, 08:01 PM    (permalink
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Fiber doesnt cancel out carbs, but you dont have to count the grams of fiber (which are carbs) in your daily totals.

With regards to bread, if your going low carb just get used to living without it. That or do the carb-up day they mention in the thread.
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Last edited by Rob S : 07-09-2010 at 09:07 PM.
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Old 07-09-2010, 08:08 PM    (permalink
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I'm doing the low-carb thing (around 50 carbs a day) and lost 5 pounds in 2 weeks. I've never been able to lose those 5 pounds so I'm pretty pumped that it's working. I really only want to lose another 5-10 pounds so I should be where I want to be at in no time.
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Old 07-09-2010, 09:07 PM    (permalink
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I'm doing the low-carb thing (around 50 carbs a day) and lost 5 pounds in 2 weeks. I've never been able to lose those 5 pounds so I'm pretty pumped that it's working. I really only want to lose another 5-10 pounds so I should be where I want to be at in no time.
yup, low carb is money. **** sugar and flour and whole grains while we're at it.
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Old 07-09-2010, 09:22 PM    (permalink
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Noooo Whole Grains = AWESOME.

I love my sweet potatoes, and whole grain bread, brown rice, fruits.

You need complex carbs for energy.

Though **** sugar.
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Old 07-09-2010, 09:26 PM    (permalink
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Noooo Whole Grains = AWESOME.

I love my sweet potatoes, and whole grain bread, brown rice, fruits.

You need complex carbs for energy.

Though **** sugar.
This man begs to differ:



As does this man:

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Last edited by Rob S : 07-09-2010 at 09:28 PM.
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Old 07-09-2010, 09:28 PM    (permalink
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I disagree with needing a day off. If you've got the energy for it and you are mixing up what you work on, it's all good.
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Old 07-09-2010, 09:39 PM    (permalink
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This man begs to differ:



As does this man:

The African man eats porridge, or something like that. They also eat many other things fruits and nuts.


As for the Alaskan, **** idk they eat fish all day.

Eating gives you energy, calories is what really gives your body the energy. I put it wrong not complex carbs.
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Old 07-09-2010, 09:42 PM    (permalink
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I disagree with needing a day off. If you've got the energy for it and you are mixing up what you work on, it's all good.
depends on goals. If you want to get bigger rest days are imperative.
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Old 07-09-2010, 10:14 PM    (permalink
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The African man eats porridge, or something like that. They also eat many other things fruits and nuts.


As for the Alaskan, **** idk they eat fish all day.

Eating gives you energy, calories is what really gives your body the energy. I put it wrong not complex carbs.
The Massai survived solely on fatty meat and blood back in the day. Inuits survived solely on fatty meat also. I'm just joking around though, personally I just dont handle carbs well. It is a fact though that humans need protein and fat to survive, but can survive even when carbs are completely missing from their diet. There has to be something to that.
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Old 07-09-2010, 10:22 PM    (permalink
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depends on goals. If you want to get bigger rest days are imperative.
He has 3 lifting days the treadmill running wont effect him getting bigger.
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Old 07-09-2010, 10:24 PM    (permalink
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He has 3 lifting days the treadmill running wont effect him getting bigger.
Depends how much sleep he is getting. If he isnt getting 8 hours (at least) every night he isn't taking a day off to do nothing his efforts lifting will be mitigated.
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Old 07-09-2010, 10:29 PM    (permalink
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Depends how much sleep he is getting. If he isnt getting 8 hours (at least) every night he isn't taking a day off to do nothing his efforts lifting will be mitigated.
Well thats a given. Could also say diet, protein intake, or the right exercises. It would be troublesome if he was lifting 5+ days per week. His upper body will have no problem recovering. His legs may get really fatigued and not recover. It's a lot of lactic building but assuming he is young his body can handle it.
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Old 07-09-2010, 10:33 PM    (permalink
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Well thats a given. Could also say diet, protein intake, or the right exercises. It would be troublesome if he was lifting 5+ days per week. His upper body will have no problem recovering. His legs may get really fatigued and not recover. It's a lot of lactic building but assuming he is young his body can handle it.
I dont know, man. There is a lot of evidence that points to a rest day being key for growth. I would take the rest day.
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Old 07-09-2010, 10:40 PM    (permalink
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Monday will be the official date i start Insanity, you can find it for freesbies if you do a little searching. I've been jump roping for a few weeks to get my endurance up so I won't completely die in these cardio work outs.
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Old 07-09-2010, 10:46 PM    (permalink
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Monday will be the official date i start Insanity, you can find it for freesbies if you do a little searching. I've been jump roping for a few weeks to get my endurance up so I won't completely die in these cardio work outs.
Another P90x workout program?

Like most workouts its about dedication and diet. If you can do these two you can change you body type in 2 months-3 months, with any good workout program.
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Old 07-09-2010, 10:48 PM    (permalink
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Ya I did 3 months of P90X a few months ago and finished it and lost a decent amount of wait, took a break now getting back on my work out routine.
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Old 07-09-2010, 10:50 PM    (permalink
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I dont know, man. There is a lot of evidence that points to a rest day being key for growth. I would take the rest day.
How many days a week you think Usain Bolt, Tyson *** or Asafa Powell take off? They are exposed to much much harder an stringent training regiments. Incorporating down weeks/ recovery weeks will give him the rest his muscles need. Proper periodization with progressive overload and the right stimulus will lead to max growth.
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Old 07-09-2010, 10:53 PM    (permalink
Rob S
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How many days a week you think Usain Bolt, Tyson *** or Asafa Powell take off? They are exposed to much much harder an stringent training regiments. Incorporating down weeks/ recovery weeks will give him the rest his muscles need. Proper periodization with progressive overload and the right stimulus will lead to max growth.
They probably train 6 days a week. I know a bunch of pro MMA fighters and boxers, including a champion in Bellator, and none of them train 7 days a week.
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Old 07-09-2010, 10:58 PM    (permalink
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^^^^^ That, my college wrestling team never has a work out on sunday. Usually a dual meet in the week, something on saturday, practice the other days, nothing on sunday. Our one coach said its OK if we dont even think about wrestling on Sunday.
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Old 07-09-2010, 11:01 PM    (permalink
Bob Sanders Dreadlock
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They probably train 6 days a week. I know a bunch of pro MMA fighters and boxers, including a champion in Bellator, and none of them train 7 days a week.
I cant find any specific articles about their daily training regiments.Long distance running is more my thing where everyone(basically) trains 7 days a week. Its why i'll always believe LDR are the toughest athletes and is the hardest sport out there.
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