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i have july and august off work for summer holidays so looking to get into better shape. have been doing cardio few times a week for past few years and started lifting again about a month ago. anyway this is my first day back in home gym. Whole body session. Will split up into two day split...

injured hamstring quite a few weeks back and it has been feeling ok last fortnight but after playing football its started to hurt again- nothing near as bad but while sprinting it was a little painfull and its been sore in the days after football. im due to workout lower body tonight but as i...

playing soccer tonight, as im trying to loose fat but gain/maintain muscle through mainly lifting weights and restricting calories what should i eat before and after soccer. ill be playing for an hour and wondering if i should eat carbs before and protein after? my maion goal is fat loss so...

hi guys, i want to have a really intense 3 weeks now untill the end of the month. been training quite well for a couple of months but diet (and drinking on the weekends) has hampered my progress i think. anyway i got no money untill the end of the month (wont be going out and getting...

As Part Of My Christmas 05 Routine Im Going For Broke These Next Three Weeks So Decided To Post New Journal For This Intense 'phase'. Not Got Any Money Untill The End Of The Month So Wont Be Drinking On Weekends (which Is One Of My Major Downfalls I Think!) And Cant Afford To Go Out Or Do Much...

when bench pressing iv noticed my arms (especially triceps) seem to be aching a lot more than my chest. (chest not aching at all) at the moment im working chest day after arms so i dont know if this is having an effect on it but im a bit worried my arms are doing more of the work than my chest...

How much of your total work out time for a week is dedicated to cardio and resistence work?

i eat less than maintenance calories while lifting 5-6 days a week. is it possible my muscles will grow due to the exercise while my body fat reduces due to lower calorie intake? im guessing my muscles wont respond too well but i might loose a bit of fat? i reckon i have 10-14lbs to loose easy

7.30 am - Protein shake and half cup of oats (v12 dreatine) 10.30am - 2 slices of toast 1.00pm - Turkey Salad on Brown Roll 5.00pm - Chicken Breast Fillet & 1 slice bread 6.00pm - 7.00pm WORKOUT (v12 creatine) 8.00pm - Chicken, Sprouts, Tomato how does this look, id like to loose fat and...

Injured my hamsting so next couple of weeks will be upper body only, no lower, no running or nothing. I want to workout every day if possible, ill take a day off here and there if absolutly necessary. Can you guys take a look over this to make sure I wont be overlapping anything. I only have...

just tore my hamstring halfway through my sprinting programme. this is what i was planning as a weekly routine: mon - w/o A tue - w/o B wed - sprints/swimming/squash thu - w/o A fri - soccer sat - w/o B sun - 5-7mile hill run w/o A- Bench Press Incline DB Press/Fly Super Set Upright Rows Bent...

iv had some really good advice from a few people on this forum and as a result iv tweaked my regieme a bit so as not to have any overlapping. i like the look of it but if theres any changes i should make please let me know; hopefully by tweaking odd bits and through experimentation ill figure...

my goals: 1.fatloss 2.faster sprinting 3.overall better physique/muscle i am 5'10" - 182lb, 22yrs old i am working out 4times a week with weights and 3 cardio days. i have no trouble motivating myself to exercise and get rid of my excess fat but i do struggle with diet as i dont like that many...

whats the best way to sprint train? i was thinking of 10 x 70/80meters with a walk back after each sprint. is this correct or should it be done in more of a pyramid i.e- shorter and longer distances to mix it up? how long should i be out there for if im only doing this once a week as part of...

trying to get in better shape by christmas. figured i had a good 12 weeks so should see some improvements. im looking at loosing fat mainly and adding muscle. dont want to get big just a more solid frame. im gonna try post every day to help with motivation and stuff! iv posted in the training...

started back last night, got some advice yesterday on a 2 day split, i think iv sorted it but id like to know what you all think and any other exercises you would recommend. here's the deal - i work out at home with the following equipment - Barbell, Dumbell, Bench, Rowing Machine, Swiss Ball...

after a 4 week lay off. im a beginner/intermediate, usually see decent gains quite quick. should i ease back into it or do my full rouitine? thanks!

im a beginer/intermediate - easy gainer but havent worked out for a month due to injury and im feeling fat. want to get my muscles harder too. i play soccer on friday's swimm on wednesdays so want to fit in a weights regime around that. im looking to loose fat mainly so would a 2day split make...

i am trying to incorperate a light circuit training/stretching programme for one or two days a week on my non-lifting days and if im not swimming or playing football or anything (i try to do some exercise every day) how does this look for a 45min off day circuit: Circuit: 2min rowing 2min...

i have been getting cramp in my calves after playing soccer - could creatine be causing this? its only really started happening while iv been on creatine - coincidence maybe?