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Getbig Main Boards => Gossip & Opinions => Topic started by: dj181 on January 09, 2011, 10:43:42 AM
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Moderate level intensity aerobic training works MUCH BETTER that high intensity aerobic training for fat loss. Discuss FYI, sub-7 is lean, 10% is average, and over 12% is fat ;D
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Whatever is Fatpanda's choice, I go with it 8)
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Fatpanda kinda, sorta knows what he's talking about, but me thinks that his problem is that he can't or just doesn't want to train hard enough to get optimal results. But, to stick to the topic of this thread, I've noticed through my own experiences that 30 min of moderate aerobic effort gives MUCH BETTER fat loss results, than 15 min of HIIT.
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interval is the way to go. Few mins intense, then low intense.
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Moderate level intensity aerobic training works MUCH BETTER that high intensity aerobic training for fat loss. Discuss FYI, sub-7 is lean, 10% is average, and over 12% is fat ;D
This makes me morbidly obese. :(
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Moderate level intensity aerobic training works MUCH BETTER that high intensity aerobic training for fat loss. Discuss FYI, sub-7 is lean, 10% is average, and over 12% is fat ;D
Disagree, adjust each category down 3 percentage points for appropriate Getbig standards.
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True dat! Most getbiggers claims of being 7% are actually much closer to being 12%
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Please go to hell.
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Moderate level intensity aerobic training works MUCH BETTER that high intensity aerobic training for fat loss. Discuss FYI, sub-7 is lean, 10% is average, and over 12% is fat ;D
For the first, or maybe second, time ever...you are absolutely right, my man...
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Yes high intensity aerobics regularly will effect recovery and muscle growth.
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I told you that I know a thing or two bout fat loss ;D
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if you only want to lose weight. high will burn more weight then mod.
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dj, can you tell the story about how you are going to go below 5% bf on 800 cals and the occasional black coffee? it never gets old
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dj, can you tell the story about how you are going to go below 5% bf on 800 cals and the occasional black coffee? it never gets old
After that he can tell us about his mythical "peak" at 165 lbs where he squatted 185x10 :o
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After that he can tell us about his mythical "peak" at 165 lbs where he squatted 185x10 :o
Brutal, just brutal!!
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After that he can tell us about his mythical "peak" at 165 lbs where he squatted 185x10 :o
When you're 4'8", 165lbs is massive!!!
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dj, can you tell the story about how you are going to go below 5% bf on 800 cals and the occasional black coffee? it never gets old
lol
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Yeah I know dat I gots a brutal squat, by come try and hang wit me on back day ::) By da way, I AM GETTING LEANER AND LEANER, thank you very much 8) Oh, and what little muscle I do lost on dis 800 cal diet, I will quickly gain it back and then some once I reach a satisfactorly level of bf 8)
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Nothing humble about having
a kitkat an opinion.
Now go and rep out with a bench and some dumbbells. :D
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Yeah I know dat I gots a brutal squat, by come try and hang wit me on back day ::) By da way, I AM GETTING LEANER AND LEANER, thank you very much 8) Oh, and what little muscle I do lost on dis 800 cal diet, I will quickly gain it back and then some once I reach a satisfactorly level of bf 8)
Whats your back routine look like?
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Moderate level intensity aerobic training works MUCH BETTER that high intensity aerobic training for fat loss. Discuss FYI, sub-7 is lean, 10% is average, and over 12% is fat ;D
Define aerobic training.
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Right now I'm doing weighted wide grip chins, db shrugs, and SLD's.
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Define aerobic training.
^^^
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Right now I'm doing weighted wide grip chins, db shrugs, and SLD's.
No deads, rows of any kind?
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Well, to me arobic training is training that lasts longer than 3 min, coz that's the point in time when aerobic energy provides the majority of the fuel for the training bout. But, my point is that moderate level "threshold training" or AT if you like, is MUCH BETTER than HIIT for fat-loss purposes. Plus, it doesn't cut into recovery ability the way that HIIT does. At least this had been my own personal experience.
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Well, to me arobic training is training that lasts longer than 3 min, coz that's the point in time when aerobic energy provides the majority of the fuel for the training bout. But, my point is that moderate level "threshold training" or AT if you like, is MUCH BETTER than HIIT for fat-loss purposes. Plus, it doesn't cut into recovery ability the way that HIIT does. At least this had been my own personal experience.
if it works for you, then great. But there is too much evidence that shows hard intervals work better for fat loss/muscle retention. Long sustained periods of 'aerobic" training causes the body to adapt at a certain point. You may burn calories during the workout but when it stops, the body stops. Doing hard intervals (about 20-30min tops) will burn beyond and up to an extra 2-300 calories through out the day after the workout has stopped.
All training programs should be planned around the three energy systems.
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All training programs should be planned around the three energy systems.
Oh brother. ::)
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Oh brother. ::)
That's the difference between hoping something works as opposed to something that WILL work. Too many people go train with no real plan, just throw shit against the wall and hope it sticks......it usually doesn't.
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That's the difference between hoping something works as opposed to something that WILL work. Too many people go train with no real plan, just throw shit against the wall and hope it sticks......it usually doesn't.
take it easy coach, he's club-fucking-footed.
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take it easy coach, he's club-fucking-footed.
Sorry, just got little excited because I'm 3 for 3 in my football pics this weekend. One more to go....I'm taking Philly.
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Ok man, you bring up a good point about the 3 energy systems, so I'm curious which energy system, in your opinion, is the best for muscle building? Many people say that the glycotic system (30 to 120 seconds) is the best system in that regard, but I call BULLSHIT. I think that the best system for muscle building is the ATP-PC system (less than 20 seconds of work).
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take it easy coach, he's club-fucking-footed.
It fits in your mom.
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Ok man, you bring up a good point about the 3 energy systems, so I'm curious which energy system, in your opinion, is the best for muscle building? Many people say that the glycotic system (30 to 120 seconds) is the best system in that regard, but I call BULLSHIT. I think that the best system for muscle building is the ATP-PC system (less than 20 seconds of work).
I absolutely agree with tapping into the glycolitic systems for muscle gains. In my case with ALWAYS begin with Power (ATP-CP 1-5 reps) then progress into glycolitic (6-12 reps) when it comes to strength/hypertrophy with our supplemental lifts, just understand that our training is different from bodybuilding in the way that instead of doing multiple exercises for a bodypart we keep it at just 2 exercises per body part, also keep in mind that the other exercises are supporting lifts to aid in the first lift in the power lift (ATP-CP) I was always a believer that volume training is far better than HIIT type training when it comes to bodybuilding.
The only time we tap into the aerobic energy system is when we get into pre-season conditioning. Usually in the way of 100 yard sprints and/or 300yrd shuttles (time on that must be done in 1min to 1:15sec in all 3-4 runs)
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if it works for you, then great. But there is too much evidence that shows hard intervals work better for fat loss/muscle retention. Long sustained periods of 'aerobic" training causes the body to adapt at a certain point. You may burn calories during the workout but when it stops, the body stops. Doing hard intervals (about 20-30min tops) will burn beyond and up to an extra 2-300 calories through out the day after the workout has stopped.
i am totally and utterly amazed that you finally accept scientific studies for once in your life. :o :o :o :o :o
you are correct for once also.
hiit is the runaway success story in studies, it improves lean mass, fitness, and reduces fat mass more than low or moderate intensity.
i left out the fairytale stuff about energy systems to allow me to keep this post positive.
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Hey fatpanda when are you throwing up your kitkat interval sessions on youtube?
i can't do them on my bike at home :(
i used to do them on the elliptical at the gym, back when i weighed 147lbs.
i thought i was doing hiit on the bike when i started my log, but i definately wasn't in hindsight( i speak about this on the log) , that's why i changed to steady state for 30mins. when i did i immediately started dropping more lbs each week - this cemented the proof.
i experimented with hiit squats using a barbell for a while. i did 20 secs of fast no lockout squats followed by 10secs rest and tears. i never could get past 3 sets of 20 secs, the pain, pump, burn, and siezures were too much for my herculean thighs to handle :'(
your sparrows legs might fare better though;)
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LOL damn right they would, post a leg pic stud
they actually look ok.
like an u14 football player.
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LOL damn right they would, post a leg pic stud
Eeeewww, post up a *Warning* or something.......... :-X
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i am totally and utterly amazed that you finally accept scientific studies for once in your life. :o :o :o :o :o
you are correct for once also.
hiit is the runaway success story in studies, it improves lean mass, fitness, and reduces fat mass more than low or moderate intensity.
i left out the fairytale stuff about energy systems to allow me to keep this post positive.
Shall we own you again?
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Sorry, just got little excited because I'm 3 for 3 in my football pics this weekend. One more to go....I'm taking Philly.
Oh hows this pick working out for you :D
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Oh hows this pick working out for you :D
Not good......but lets not forget what Vick did to the Texans a few weeks ago :D
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Shall we own you again?
there is a first time for everything i suppose.
however lets be clear the only way you can own me is by posting studies, not by telling us about another ufc fighter you trained this way and lost.
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LOL damn right they would, post a leg pic stud
Damn bro you hitting the creatine? Looks like some improvement in da house.
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First you want to spank me then you reject me like this? How can I ever please you chaos? (no homo)
I'm guessing they look better than yours when you get lean,
perhaps if you compare both of yours to one of mine :D
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Xerxes has getbiggered for sure.
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Ok, so MAYBE HITT is more effective for fat-loss MAYBE. BUT... what about HITT's toll on recovery ability? Case in point, I switched from HITT to moderate intensity aerobic training, and my strength shot through the roof! I added 10 to 20 pounds on my upper body exercises in a matter of 2 weeks, also while eating 800 cals for most of those days 8)
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Not good......but lets not forget what Vick did to the Texans a few weeks ago :D
TOUCHDOWN!!!!!!!!!! ;D
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:D all superpump 250
dunno about that, well mine are 24 inches :-\,not much but its something
i'm only joking man.
they do look good.
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Not good......but lets not forget what Vick did to the Texans a few weeks ago :D
Go Green Bay!!!!!!! :D
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running makes me sperm harder...
bench
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there is a first time for everything i suppose.
however lets be clear the only way you can own me is by posting studies, not by telling us about another ufc fighter you trained this way and lost.
I can post more but since John is a professor at the University Of Texas, we'll start here.....
Training The Energy Systems
By Dr. John M Berardi, Ph.D.
First published at www.fitdv.com, May 2002.
Printer friendly version
Have you ever noticed the ultra-lean, heavily muscled physiques of sprint type athletes (100m runners, running backs, speed skaters) and wondered why your training hasn't produced such a result? After all, you train with weights 3-5x per week to build muscle. And you do a couple of moderate intensity cardio workouts to burn fat. So why don't you look better than these athletes? All they do is spend the bulk of their time running around a track. So why are their pecs, arms, and abs better defined than yours?
Well, there are a few answers to these questions. The first answer is, as you might have suspected, genetics. While many athletes would have you believe that their hours of hard training have made them into the athlete that they are today, the truth is that they did get a kick start from their chromosomes. You see, successful athletes are born with great potential for their sport. Then, while playing, as a kid, they began to self-select certain sports that they are good at. Add in a solid training regimen and their inherent potential shines.
But there's another side to the question. Although these athletes are born with an advantage, one that allows them to develop muscle and burn fat more easily than most, we can't underestimate the importance of their hard training. By targeting the muscle fibers that contribute to explosive power as well as training the anaerobic energy systems (ATP-PC system and glycolytic system), these athletes can't help but get bigger, stronger, and leaner. And if you apply the tricks I'm going to teach you in parts 1 and 2 of this article, you'll get bigger, stronger, and leaner too.
The Anaerobic Energy Systems
First, let's define our terms. If you're familiar with the term "aerobic", you'll know that it means "with oxygen". Therefore, aerobic energy systems are systems in the body in which energy (ATP) is generated from the consumption of oxygen. Simple enough.
Now, the opposite of "aerobic" is "anaerobic" which, by definition, means "without oxygen". Therefore, anaerobic energy systems are systems in the body in which energy (ATP) is generated from non-oxidative sources. Now this is where it gets hairy.
From the aforementioned definitions it would appear that these two energy systems were mutually exclusive; only one is active at a time. And in fact, once upon a time, in a land far, far away, researchers believed that no oxygen was used to make ATP during anaerobic exercise. Thus the name. However, current research shows that even during the most "anaerobic" of events, the aerobic system (with oxygen) is also activated (to a small extent).
With that said, it's important to realize what determines the ability of the body to go "with" or "without" oxygen. Well, the main two determinants are intensity and duration. Here's an illustration of these variables in action.
As I'm sure that you all know, if you're on the track and you start to run really fast, for the first few seconds you'll feel quite explosive. But after just 3-10 seconds, some of that explosiveness will subside and you'll slow down a bit. Still pushing hard though, yet getting progressively slower, about 15-20 seconds into the run, your muscles will begin to burn and you'll have to slow down even more. Finally, due to the burning and fatigue, you'll either have to work your way down to a slow paced jog or you'll have to stop altogether. Why does this occur, you might ask? Well, check out the following chart:
Anaerobic System
Time To:
ATP-PC
Glycolytic
Aerobic System
Peak Power/System
<1sec.
20sec.
2-3min.
Maintenance of Peak
10sec.
20sec.
3min.
Total Capacity
10-30sec.
1-2min.
hours
Full Time For Recovery
3min.
1-2hr.
24hr.-48hr.
½ Time For Recovery
30sec.
15-20min.
5-6hr.
So what's the chart mean? Well, in it you'll find the actual values for the duration of each energy system (assuming that you work within the appropriate intensity domain). Now, I want you to notice something very specific in the chart above. If you're perceptive you'll have realized that I've not only listed the differences between the anaerobic systems and the aerobic systems, but I've also listed two types of anaerobic systems; ATP-PC and glycolytic. Let me explain the difference between the two.
The ATP-PC system is so-called because the provision of energy at very high intensities is dependent only on stored ATP already in the muscles and on the ability of the muscle's very limited amount of phosphocreatine (PC) to regenerate the ATP as it gets used up. Since these stores are limited, as you might imagine, as the ATP and the PC become depleted, the body has to slow down. Therefore, as you can see in the chart, this system has only a limited ability to generate ATP as the peak power of the system occurs at the 1-second mark and the system only has a capacity of 30 seconds. However, the rate of ATP generation is the fastest of the three and that's why this system is so important for high intensity exercise. When using the ATP-PC anaerobic energy system, you can generate a lot of power for a very short period of time. A 100m sprint is run within the ATP-PC domain.
The Glycolytic anaerobic energy system is so-called because the provision of energy from this system is dependent on muscle glycogen (carbohydrate stores). As you can see in the chart, the glycolytic system provides ATP generating power for longer than the ATP-PC system but it's ability to sustain high intensity exercise is also limited in that the total capacity of this system is 2 minutes.
So the bottom line is that in order to generate power during high intensity exercise, the anaerobic energy system first utilizes stored ATP, then PC, and then muscle glycogen. Well, hold on though! In looking at the substrates used during anaerobic work (ATP, PC, glycogen) you'll notice that fat is mysteriously missing from the list. Does that mean that I'm spending all this time writing about a form of exercise that burns no fat? No way! Listen up.
The interesting thing with anaerobic training is that although very little fat is burned during the short, high intensity efforts, quite a bit of fat is burned in the recovery time between efforts. Therefore by effectively training the anaerobic system (via interval workouts), you'll be dropping large amounts of fat as well.
The Benefits of Training The Anaerobic Energy Systems
While training the anaerobic energy systems is clearly be of benefit for enhancing athletic performance, there are many other non-athletic benefits as well:
1) This type of training is very calorie expensive. Short, 30-minute workouts can burn in excess of 400kcal during the exercise. While carbohydrates provide much of the fuel used during the high intensity interval, fat is also burned preferentially during the low intensity aerobic recovery period between the high intensity intervals.
2) The post exercise calorie expenditure is huge with this type of exercise. In some studies the resting metabolic rate remains elevated (by 15% or more) up to 24 hours after the workout. Interestingly, after exercise the body preferentially burns fat so this elevated metabolism is burning predominantly fat.
3) This exercise leads to an up regulation of aerobic, anaerobic, and ATP-PC enzyme activity. This means that all the energy systems of the body will operate at higher levels and become efficient at burning calories and generating energy.
4) The muscles used during this type of exercise will change their composition, shifting toward an increased percentage of fast twitch fibers. This increase in power-producing fast fibers comes at the expense of the weaker slow twitch ones. The shift is desired as the fast fibers grow more easily than the slow fibers.
5) There is an increase in specific muscle cell organelles (i.e. the sarcoplasmic reticulum). This leads to a better calcium balance and contractile ability.
6) There are short-lived increases in blood testosterone (38%) and growth hormone concentrations immediately after exercise. While this is debatable, these changes may contribute to an anabolic state in the body.
So What Are We Waiting For?
For the optimal application of anaerobic training in order to improve body composition, here is a model that I've found particularly successful. I have also used this program for off-season conditioning in my athletes.
Day 1 - 1.5 hours of Resistance Training (Upper Body - Pushing Type Exercises)
Day 2 - *30 minutes of Anaerobic Interval Training (Rowing)
Day 3 - 1.5 hours of Resistance Training (Lower Body)
Day 4 - *30 minutes of Anaerobic Interval Training (Cycling)
Day 5 - 1.5 hours of Resistance Training (Upper Body - Pulling Type Execises)
Day 6 - *30 minutes of Anaerobic Interval Training (Running)
Day 7 - Rest
*The anaerobic training activities are varied in order to activate different muscles from one workout to the next.
In structuring your interval days, here are some suggestions.
1) Before beginning such a program, be sure to experiment with high intensity exercise. If you have never tried such exercise before, you are in for a surprise - it's difficult.
2) Use a 1:3 ratio of exercise to recovery (i.e. for every 1 second you sprint, rest for 3 seconds).
3) To maximally activate your anaerobic glycolytic system, your exercise duration should be 30s to 60s. As a result your recovery will be between 90s and 180s.
4) Intensity is key to the success of this program. If your intensity is too low during the exercise, you will not realize the full training adaptation. If intensity is too high, you won't be able to complete the workout. You'll have to play around with the intensity until you get it right.
5) Your exercise intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts. For example, if running at 11mph for 60s during your exercise interval, you should be running at approximately 5.5 mph for 180s during your recovery interval. Likewise if you're cycling at 350 watts for 30s during your exercise interval, your recovery should be at about 100 watts for 90s during your recovery interval.
6) When increasing the intensity from one workout to the next, be sure to increase the work. Do not increase the exercise duration or decrease the duration of the recovery. If the exercise to recovery ratio drops below 1:3, you'll lose power during your exercise interval and the activity becomes more aerobic.
Here is an example of these rules in action from one of my client records.
Day 2 - Rowing
5-minute warm-up followed by 7 sets of the following:
60 seconds at 250 watts*
180 seconds at 125 watts
Day 4 - Cycling
5-minute warm-up followed by 15 sets of the following:
30 seconds at 300 watts (level 12)*
90 seconds at 100 watts (level 2)
Day 6 - Running
5-minute warm-up followed by 7 sets of the following:
60 seconds at 11mph*
180 seconds at 5.5 mph
*If it's easy to maintain the same workout output for the full 30 minutes, increase the work (watts or speed) for the next workout. Increase the intensity to the point that it becomes difficult to complete all the sets at the prescribed intensity. Just like with resistance training, use progressive overload to continually improve.
So there you have it. A new model for improving body composition that's very effective and doesn't involve boring hours of your life spent on the cardio equipment. Give this program a try and the next time you're admiring the physique of a well-trained anaerobic athlete, it may be your own.
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For bloatedpanda....
http://www.nsca-lift.org/perform/article.asp?ArticleID=264
Want more, I can post these all day long.....but since I have life, I won't.
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hmm i ask for studies proving its best to use all 3 energy systems and you post an article by your boyfriend which talks about training 1 of the systems which he claims will magically train the other 2 as a side effect ???
the 2nd link directly disagrees with your startement that you must train all 3 energy systems at the same time for maximal results:
The body runs on three energy systems; phosphagen, glycolytic, and oxidative/aerobic. The energy system in use is primarily determined by the intensity of exercise and secondly by the exercise duration (1). The intensity and duration at which you train should closely match that of your sport .
oh and neither is a study.
need i go on ::)
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Thanks for that post coach, but that just further proves my point that the "metabolic cost" of HIIT training is just too damn much for one who is looking to build larger muscles. I could see doing HIIT if all you want was to get leaner and lose body fat, but it ain't a good choice for someone that wants bigger muscles. Case in point, my upper body strength, particularly my "pushing" strength shot through the roof AFTER I switched from HIIT to moderate intensity aerobic training. FYI, my "moderate effort" is probably "high effort" for most, since I can barely hold a conversation while training moderately. Not this typical bodybuilder horseshit of walking 4 mph on a 3% incline BAHAHAHAHAHA!
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Thanks for that post coach, but that just further proves my point that the "metabolic cost" of HIIT training is just too damn much for one who is looking to build larger muscles. I could see doing HIIT if all you want was to get leaner and lose body fat, but it ain't a good choice for someone that wants bigger muscles. Case in point, my upper body strength, particularly my "pushing" strength shot through the roof AFTER I switched from HIIT to moderate intensity aerobic training. FYI, my "moderate effort" is probably "high effort" for most, since I can barely hold a conversation while training moderately. Not this typical bodybuilder horseshit of walking 4 mph on a 3% incline BAHAHAHAHAHA!
seriously do not listen to coach about anything related to bodybuilding or diet, his head is in his ass.
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seriously do not listen to coach about anything related to bodybuilding or diet, his head is in his ass.
Of course I don't..lol
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Of course I don't..lol
??? are you drunk ?
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hmm i ask for studies proving its best to use all 3 energy systems and you post an article by your boyfriend which talks about training 1 of the systems which he claims will magically train the other 2 as a side effect ???
the 2nd link directly disagrees with your startement that you must train all 3 energy systems at the same time for maximal results:
oh and neither is a study.
need i go on ::)
Actually what you said fatdummy is that the energy systems was a fairytale.......
i left out the fairytale stuff about energy systems
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Actually what you said fatdummy is that the energy systems was a fairytale.......
i left out the fairytale stuff about energy systems
oh you are drunk.
fair enough.
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i am totally and utterly amazed that you finally accept scientific studies for once in your life. :o :o :o :o :o
you are correct for once also.
hiit is the runaway success story in studies, it improves lean mass, fitness, and reduces fat mass more than low or moderate intensity.
i left out the fairytale stuff about energy systems to allow me to keep this post positive.
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Shall I post it again?
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yes what you said about the energy systems stuff was a fairytale.
All training programs should be planned around the three energy systems.
the articles you posted even disagreed with you hahahaha
time for bed joe.
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ya asswipe!
take it easy coach, he's club-fucking-footed.
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last year I was on a business trip for a couple months so I decided to get as lean as I could as a project to kill time
I did pt nearly everyday, sometimes twice a day
cardio was always different - intervals, intervals on a hill, 5-10 k wearing a flac vest (a 10 lbs plate in both the front and rear balistic plate pouches), burpees and sprints, burpees wearing the vest . . .
weights were straight forward enough, plus LOTS of wide grip pull-ups and the occasional circus cirtcuit training (no homo)
diet was simple - never skip breakfast, avoid sugar except right before or after pt, moderate carbs, lots of veggies, lots of hot sauce and jalepenos, only protein after 1930
most of this shit is easy to do instinctively if you're honest and have self control (Spunkmeyer muffins and MRE patrotic cookies sound better than they taste anyway)
a cheat day once a week helps too to avoid overtraining - can't say no to $1 Double cheeseburgers from BK ;D
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yes what you said about the energy systems stuff was a fairytale.
the articles you posted even disagreed with you hahahaha
time for bed joe.
and I stand by it as with almost any one who actually knows how to put an effective program together. Here's a challenge fatdummy........you think you know best? I would like to see...FROM YOU a complete training program, with season periodizations from off season through in season programming, complete with warm-ups, mobility, linear speed and lateral agility, plyos and conditioning broken down into positions for a team of 80. Logistics in a weight room is a must for an effective program.
Then I just want individual programs for lets say 5 athletes. Now.....get to steppin!
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and I stand by it as with almost any one who actually knows how to put an effective program together. Here's a challenge fatdummy........you think you know best? I would like to see...FROM YOU a complete training program, with season periodizations from off season through in season programming, complete with warm-ups, mobility, linear speed and lateral agility, plyos and conditioning broken down into positions for a team of 80. Logistics in a weight room is a must for an effective program.
Then I just want individual programs for lets say 5 athletes. Now.....get to steppin!
i'll be glad to help you joe - you clearly need it.
however as you well know, my services are not free.
especially when i know you will pass them off as your own.
i'm a reasonable man though, i'm sure i can give you a good deal.
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Translation = "I have no idea".
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But the thing is coach, that most of us here on this board aren't competitive athletes, we are just narcissists dat wanna look good, so a more appropriate question would be, "Can you design a full program, including diet, cardio, resistance training, for someone who wants to look outstanding?"
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Translation = "I have no idea".
no need to translate it joe.
everyone here can see you have no idea of what you are talking about.
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This was directed at fatpanda since he knows all. I bet he would if I dangled a kitkat or donut in front of him!
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Consider yourself pwned bubbles!
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hahahahaha ok joe whatever you say ;D