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    Grazie Mirko Nzoric's Avatar

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    Quote Originally Posted by Azzurri7 View Post
    6k in 27min is impressive. Nice!
    Thanks. It felt like my longues and liver were trying to climb out of my mouth after the first 3k. I really need to quit the smokes
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    Quote Originally Posted by Nzoric View Post
    Thanks. It felt like my longues and liver were trying to climb out of my mouth after the first 3k. I really need to quit the smokes
    Are you trying to and find it hard to quit? Recently I am starting to think that wherever I go for vacation, I need to find a hotel with any type of gym and if not, maybe a cool place for an early run, because I tend to eat like savage when I am on vacation.
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    For 3 years I have wondered why my friends kept calling Allegri for Augustus. I couldn't sleep at nights thinking about it. I've been sitting at my desk for hours every week trying to figure it out, coming up with calculations and formulas that weren't correct. Then it hit me, the answer was right in front me all time but I didn't notice it. Augustus was the greatest emperor of the Roman Empire, owning almost all of europe. People loved him. People feared him. It's the same with Allegri, although we know him better as Euromaxx. Allegri, greatest coach in the world at the moment, people love him. People fear him. We need to understand that. Allegri 4 life

    And why my female friend keep calling Allegri for Peter North I dont need to figure out.

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    Grazie Mirko Nzoric's Avatar

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    Quote Originally Posted by Azzurri7 View Post
    Are you trying to and find it hard to quit? Recently I am starting to think that wherever I go for vacation, I need to find a hotel with any type of gym and if not, maybe a cool place for an early run, because I tend to eat like savage when I am on vacation.
    My main problem is that I'm not really trying. I need to run for about two weeks and then I feel nothing from the smokes - it's just after a break that I feel like $#@!. Also in Muay Thai I perform as well or better than my peers, so it's hard for me to get really motivated. Even though I know I should.
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    起死回生 JuveJay's Avatar
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    The people who are gaining but have found a good balance to stop themselves being a proper fat bastard with it, what would you recommend? I've been at 170lbs for a good 6 months and have definite growth over that time, but the BF is still too damn high (probably 20%). I've been adding HIIT recently.

    Specifically short, stocky people like me who put on weight walking through the bakery aisle in Tesco.

    My diet is good, I eat all the recommended carbs for energy and about the same % in protein, fairly low fat and that is mostly unsaturated or meat fat (beef/lamb). At a rough calculation I'd say I'm eating about 2600-2800 daily, nothing huge. Maybe too much sugar as I like fruit, raisins, dates and a bit of dark chocolate.

    My workout is medium-high intensity always looking to add weight, 4 nights a week, sporadic body and free weight home workouts and outdoor runs as well.

    /serious
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    How tall are you?
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    Quote Originally Posted by JuveJay View Post
    The people who are gaining but have found a good balance to stop themselves being a proper fat bastard with it, what would you recommend? I've been at 170lbs for a good 6 months and have definite growth over that time, but the BF is still too damn high (probably 20%). I've been adding HIIT recently.

    Instead of HITT do 10 all out 50 meter sprints and call it a day. Rest between each sprint. Do this three times a week. Abs whill show.
    Quote Originally Posted by Bjerknes View Post
    Do you really think Trump is an idiot?

    He's a businessman. What's to say he wouldn't make the right choice when in office? He's not kept abreast of military intelligence in the Middle East because he doesn't have access to it and perhaps doesn't have the time to be. But that's not to say he wouldn't make an astute decision when he has all the facts in front of him.

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    Quote Originally Posted by Enron View Post
    How tall are you?
    5'8"

    - - - Updated - - -

    Quote Originally Posted by Seven View Post
    Instead of HITT do 10 all out 50 meter sprints and call it a day. Rest between each sprint. Do this three times a week. Abs whill show.
    I've been toying with the idea of this, tbh I was waiting for slightly cooler weather I could fit them around a jog to my park (5 mins away) and do them there. I always enjoyed sprints when I was younger so it makes sense. When I do HIIT now it's either treadmill, rower or elliptical and I'm absolutely smashing it for 30 seconds and then 1 minute at a medium speed.

    It's not so much an issue with going for some cover model look or anything like that, just to stop having that extra bit of weight around that area because aesthetics is one thing but also it creates a sluggishness and lack of explosiveness around the core, at least in my opinion.
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    Quote Originally Posted by JuveJay View Post
    5'8"
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    Quote Originally Posted by JuveJay View Post
    The people who are gaining but have found a good balance to stop themselves being a proper fat bastard with it, what would you recommend? I've been at 170lbs for a good 6 months and have definite growth over that time, but the BF is still too damn high (probably 20%). I've been adding HIIT recently.

    Specifically short, stocky people like me who put on weight walking through the bakery aisle in Tesco.

    My diet is good, I eat all the recommended carbs for energy and about the same % in protein, fairly low fat and that is mostly unsaturated or meat fat (beef/lamb). At a rough calculation I'd say I'm eating about 2600-2800 daily, nothing huge. Maybe too much sugar as I like fruit, raisins, dates and a bit of dark chocolate.

    My workout is medium-high intensity always looking to add weight, 4 nights a week, sporadic body and free weight home workouts and outdoor runs as well.

    /serious
    Spot on

    I'm going to try the sprints as well.
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    Quote Originally Posted by JuveJay View Post
    The people who are gaining but have found a good balance to stop themselves being a proper fat bastard with it, what would you recommend? I've been at 170lbs for a good 6 months and have definite growth over that time, but the BF is still too damn high (probably 20%). I've been adding HIIT recently.

    Specifically short, stocky people like me who put on weight walking through the bakery aisle in Tesco.

    My diet is good, I eat all the recommended carbs for energy and about the same % in protein, fairly low fat and that is mostly unsaturated or meat fat (beef/lamb). At a rough calculation I'd say I'm eating about 2600-2800 daily, nothing huge. Maybe too much sugar as I like fruit, raisins, dates and a bit of dark chocolate.

    My workout is medium-high intensity always looking to add weight, 4 nights a week, sporadic body and free weight home workouts and outdoor runs as well.

    /serious
    I think your calorie intake might be a bit too high if you are trying to lose weight. I am 6ft and to lose 1 pound per week I should eat around 1700 daily. Add exercise and I could go up to 2000,2200 max.

    I am using the app MyFitnessPal to track calories and exercise
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    I'm not trying to lose weight, I'm trying to put about 10-15lbs muscle on without adding the same as a spare tyre

    I used MFP when I started off Still do now and again to track things, their forum is also pretty useful.
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    Quote Originally Posted by Seven View Post
    Instead of HITT do 10 all out 50 meter sprints and call it a day. Rest between each sprint. Do this three times a week. Abs whill show.
    I call that style "interval cardio".


    The regular version is on the stationary bike.

    - 60 seconds at 90+rpm on high resistance
    - 60 seconds at 50 rpm on no resistance
    - repeat 10 times

    Resistance must be chosen that you do not reach peak heartrate before the 4th interval


    What you do is the advanced form. This style of cardio is the single most efficient version out there.

    my girlfriends second training day out of three, is a cardio day, its setup like this

    - 10 minutes warmup on cardio apparatus of choise. 70-80 rpm, no resistance
    - 30 minutes of cardio on stationary bike. Heartrate target is 145-150, rpm is 80-90, resistance is chosen in function of the heartrate
    - 15 minutes of weights. In her case the glutes machine, leg pullups for the abs, and that thing that turns the legs left and right for the obliques
    - 20 minutes of the above described "interval cardio"

    It completely destroys a human beeing.


    As does this :

    Pick a squat weight you can do for 12 reps
    Do 8 reps, and take 60 seconds break
    next set
    ...
    do this untill your 8th rep is almost failure (6-8 sets will do)
    drop 10% of the weight and do another 2 sets

    do benchpress 5x5

    do 8 sets of the final weight of the first squat session, 8 reps, 60 seconds pauze




    dont forget to put a towell on the ground


    I did that in 2014 when i dropped from 145 to 115kg, while keeping the same relative strenght
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    Quote Originally Posted by Zacheryah View Post
    I call that style "interval cardio".


    The regular version is on the stationary bike.

    - 60 seconds at 90+rpm on high resistance
    - 60 seconds at 50 rpm on no resistance
    - repeat 10 times

    Resistance must be chosen that you do not reach peak heartrate before the 4th interval


    What you do is the advanced form. This style of cardio is the single most efficient version out there.

    my girlfriends second training day out of three, is a cardio day, its setup like this

    - 10 minutes warmup on cardio apparatus of choise. 70-80 rpm, no resistance
    - 30 minutes of cardio on stationary bike. Heartrate target is 145-150, rpm is 80-90, resistance is chosen in function of the heartrate
    - 15 minutes of weights. In her case the glutes machine, leg pullups for the abs, and that thing that turns the legs left and right for the obliques
    - 20 minutes of the above described "interval cardio"

    It completely destroys a human beeing.


    As does this :

    Pick a squat weight you can do for 12 reps
    Do 8 reps, and take 60 seconds break
    next set
    ...
    do this untill your 8th rep is almost failure (6-8 sets will do)
    drop 10% of the weight and do another 2 sets

    do benchpress 5x5

    do 8 sets of the final weight of the first squat session, 8 reps, 60 seconds pauze




    dont forget to put a towell on the ground


    I did that in 2014 when i dropped from 145 to 115kg, while keeping the same relative strenght

    I think the biggest issue when it comes to training to really get in shape is that you have to be willing to suffer.

    If you sprint for fat loss, you sprint. You don't run very fast. You give it your all. And while that is one of the most rewarding things to do, it's also one of the hardest.
    Quote Originally Posted by Bjerknes View Post
    Do you really think Trump is an idiot?

    He's a businessman. What's to say he wouldn't make the right choice when in office? He's not kept abreast of military intelligence in the Middle East because he doesn't have access to it and perhaps doesn't have the time to be. But that's not to say he wouldn't make an astute decision when he has all the facts in front of him.

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    Quote Originally Posted by Enron View Post
    You have to treat your body like the russian treats Apollo Creed in Rocky IV. "I will break him. If he dies, he dies.".

    Lol. I generally only do that sort of stuff with exercises I know that aren't going to break me though. Like sprinting or push ups / pull ups. Squats and deadlifts are awesome exercises, but I think that, unless your sport is powerlifting or olympic weightlifting, you'd be fine doing those at your 5RM.
    Quote Originally Posted by Bjerknes View Post
    Do you really think Trump is an idiot?

    He's a businessman. What's to say he wouldn't make the right choice when in office? He's not kept abreast of military intelligence in the Middle East because he doesn't have access to it and perhaps doesn't have the time to be. But that's not to say he wouldn't make an astute decision when he has all the facts in front of him.

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    Quote Originally Posted by Seven View Post
    Lol. I generally only do that sort of stuff with exercises I know that aren't going to break me though. Like sprinting or push ups / pull ups. Squats and deadlifts are awesome exercises, but I think that, unless your sport is powerlifting or olympic weightlifting, you'd be fine doing those at your 5RM.
    Definitely. I only go all out with cardio.
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    Looking forward to smashing sprints tonight and falling on my face.
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    Either that or you could grow to 6'1 and be a beautiful example of a 170lb human being.
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    Quote Originally Posted by JuveJay View Post
    Looking forward to smashing sprints tonight and falling on my face.


    That's when you know you're using that posterior chain.
    Quote Originally Posted by Bjerknes View Post
    Do you really think Trump is an idiot?

    He's a businessman. What's to say he wouldn't make the right choice when in office? He's not kept abreast of military intelligence in the Middle East because he doesn't have access to it and perhaps doesn't have the time to be. But that's not to say he wouldn't make an astute decision when he has all the facts in front of him.

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    Quote Originally Posted by Seven View Post
    I think the biggest issue when it comes to training to really get in shape is that you have to be willing to suffer.

    If you sprint for fat loss, you sprint. You don't run very fast. You give it your all. And while that is one of the most rewarding things to do, it's also one of the hardest.
    It never becomes easyer, you just get better at it

    At the beginning you die from going full out for X seconds at max heart rate. You get better. You'll sprint faster and longer before reaching max heart rate. But you 'll keep going untill you spend X seconds at max heart rate

    Like in my sport. You'll be a nice athlete and doing 65 reps above 75%max deadlift + 65 reps between 75-85%max squat and die each and every week.

    You'll get better. So the weight increases and you'll keep dying just as hard as where you began


    it never gets easyer, you just get better at it
    The F1 remains as of 2013 one of the fastest production cars ever made; as of July 2013 it is succeeded by very few cars including the Koenigsegg Agera R, the SSC Ultimate Aero TT,and the Bugatti Veyron Super Sport. However, all of the superior top speed machines use forced induction to reach their top speeds, whereas the McLaren F1 is naturally aspirated.
    http://forum.juventuz.org/threads/41...=1#post4967497

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