-FIGJAM-

already a fair bit of cardio in the work out. in theory you could go for a run on thursday, I personally feel that stop start sprinting would be the way to go, just go as hard as you can. with the amount of work you do i wondering if you are getting enough calories, especially protein. can you eat nuts? add a scoop of vanilla protein in your breaky smoothie, lower the carb at dinner and increase the meat below is a sample diet for a fitness model Bella Falconi 5ft 2 @ 52kg: Meal 1: 2 slices of Ezekiel Bread (low sodium) with 2 tbsp. of Almond Butter, 6 Egg Whites and 1 scoop of Isolate Whey Protein Meal 2: 1 Sweet Potato, 10 Asparagus and 5 oz. of chicken breast Meal 3: 1/4 cup of Quinoa, 1 fillet of Orange Roughy and Salad Meal 4: 4 oz. of Ground the sphincter of the universe Breast, 1 Sweet Potato and 10 Asparagus Meal 5: Omelette made with 6 Eggs, 2 slices of low sodium the sphincter of the universe, Cherry Tomatoes, Onions and Broccoli Meal 6: 80g of air popped Popcorn and 2 scoops of Isolate Whey Protein with water http://www.simplyshredded.com I know that you're a vegetarian, just to give you an idea of how much she consumes My thoughts is that Birds is thinking you arent eating enough to support growth, I could be wrong he would need to confirm. I have a friend (unfortunately male) but his diet was terrible, less then what I eat, his workouts however were brutal this was due to his history from boxing. The minute he started eating half decently, he packed on the weight and is looking better then ever. I am no expert Leesh, just throwing a couple ideas at you. I would seriously consider if possible, dumping on of those cardio classes and going and doing pole dancing (surely there is a dance studio semi close to where you live or work that offers it). its all core strength and I can atess to the results it provides

dont add more weight next sesh, hit the same rep or beat it, then do another set.

the carb debate has been settled

sorry Leesh, didn't see this last night before I fell asleep. I am not totally in with your workout days, but if you have a couple days off, I'd say hit some sprint or hills training on those days. Example: Monday weights Tuesday morning cardio Wednesday weights Thursday morning cardio Friday weights alternatively because I fully understand how much jogging sucks the big one, pick up a sport like mixed or womans oztag and really get in and have a dig, also basketball, squash, kickboxing (at a real gym) or boxing, pole dancing (worked wonders for my gf). I love sport its the only way that I do any sort of cardio, until I got the dog that was....

why not do both? get up earlier in the morning and go for a run weight in the afternoon

With Rev on this one. I know a physique model Leesh, I posted her picture in whoretown if you remember and this year she wasn't ripped with a ragging 6 pack During the off season she is much bigger than that picture. Last year she had abbs this year not so much. I know that she does weights AND a lot of cardio. Often surfing at manly and doing sprint training. so chin up. Do what makes you happy. If you really want to look like a physique model then it takes a f**k load of time and training try speaking to a couple and see how they got started

No its pure marketing

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yeah, heavy training is different to the bodybuilding style. 5x5 is not uncommon to have 5-10 minute rest between sets (normally on max effort)

i have a card and it gives me a discount, pretty exclusive club I might be able to put in the good word for you, but with that attitude dunno

well as Tom said, if you just want to lift heavy arse weight and get strong, more rest is perfectly fine and perfectly normal. I would recommend thinking about what you want to achieve at the gym. A great body with pecks and abbs, or solid mass even just fit and healthy.

also need some protein, bcaa, glutamine, fish oil, multi vitamin, creatine, test booster, anit estrogen, albatrex and finally pre workout

hmmm, sleed is good, diet I can only take from you, maybe try adding some good carbs on workout days, like oats, brown rice, sweet potato. In regards to supplements, I have been on everything that you can buy at GNC, Supplement Warehouse, Bulk Nutrients, etc etc Not long ago I went off all supplements and have been slowly reintroducing some into my diet. So far, Creatine and BCAA's have been added at separate times. The only one that made a noticeable difference with anything surrounding working out was the BCAA and in that regards it was only in recovery. Yes Creatine is researched and has proven results, however personally I have never noticed a difference with them in my diet, once this tub is gone I wont be adding another. Also if you are trying to lift as much as you possibly can, in other words more strength/power lifting rather then bodybuilding, then 1-2min rest is probably light. Especially if every set is near max effort. I know of power lifters taking 5+min between sets.

What is sleep like and what do you do for work?

To be honest mate creatin wont help uou much in what you want. First thing first look at your diet. I would hazard a guess that's what is hurting you.

What are you hoping the creatin will do

might bike with my dog when she is older. Could end badly being a Husky though................

thats not abnormal for bars to feel different ay. I remember going from Fitness First to another gym called Aqua Fit, bar felt 2x the weight of the bar from FF

a lot

yea the MMA was hard, especially when I was fighting. I am thinking about just running in the morning, least i can get the dog out with me. Pitty the baseball field locks all of its gates, cant get in and just let her off the lead and me do some sprints

Good work mate

Looks just like that. One of the heaviest things ive ever carried with someone

just got it, Sportop

sorry mate, not yet, will ask

Practice makes perfect. It will become second nature in no time