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Aug 19 2009, 5:51 AM EDT (current) vansley 3 widgets added, 3 widgets deleted
Apr 11 2009, 9:10 AM EDT vansley 657 words added

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  • OPERATION: MUSCLE BEACH!
EXPO-STREET TEAM - RDA FITNESS INSTITUTE. BODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.BODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.

BODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.


MORE OUTDOOR PICTURES COMING SOON...

My Personal Weekly Program:
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  • LOW CARB & HIGH PROTEIN BOOSTS AROUND EVERY 2-3 HOURS.

My Yearly Sponsor Minimum. My Favorite Exercises. My Recovery Period. My Cardio Routine. My Weight Goal. My PAL (Personal Activity Level)
& Calorific Expenditure.		 My Ideal Minimum*
Calorific Intake.		 My Maximum* Calorific Intake. Max Lifts.
£250.00 Cardio
Deadlift
Squat
Hammers.		 3-7 days. 1200 Metres. 18 Stones. 2000 KCAL Daily.
*Medium-High 75%
♣♣♣♣♣		 2200 to tick-over or MAINTAIN. 3000 from 9-12 A.M. to GROW
increasing to
4000 if poss.		 140 KG Bench x 5 reps.
Item
30kg Whey Isolate.		 Focusing on Core Tubular Strenght. Depending on rest, intensity of exercise and protein intake. 20 MIN
RUNS.		 Need On Season 400- Off Season
600 Grams of Protein Daily & On*
150-Off*
400 Carbs.		 Biochmical & Enzymatic processes are suffering at the moment! Need more Calories from Protein!

Since March 2008, I have highly activated all Major Muscle Groups, now needing more Calories!		 due to Energy
Expenditure & Limited Gym Time.
Must match my (PAL) or narrowly exceed.

1500KCAL for Physilogical Biochemical Functions,
2500 KCAL for the GYM ♣♣♣♣♣		 for ♣♣♣♣♣
STRIATIONS due to Energy
Expenditure & Limited Gym Time.		 200kg
Deadlift
x 8 reps.

Estimated Daily Protein Loss. Water Daily. Gym Time. Gym Meals. Core Costs. TROPICAL DIETING. Finsbury Flex
35-40 Grams. 2 Litres
4 Litres
@ Gym.		 2 x Weekly.
  • 9 Hrs Bodybuilding.
  • 1 Hr Cardio.

















    		• 3 x Protein Isolate.

    Kool-Aid Flavored.

    MAIN
    MINERALS

    .Calcium    		 £125.00£7.00 INCORPORATING (VEGETABLES, FRUITS, NUTS, FISH &
    FISH OILS)
    BODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.

    2-3 WHOLE CHICKENS WEEKLY! 30 EGGS MINIMUM.    		 Track 1200M
    Deadlift
    Triceps
    Abs
    Glutes
    • Leg Press.
    • Calves & Hams.
    • Leverage Chest.
    • Lat Pulldowns.
    • Shrugs.
    • Shoulder Press & Lateral Raises.
    FRIDAYS.

    • OPERATION: TECHNOLOGY CLIENT SHARE. (Incorporate all avilable Sports Technologies!)
    • CONDENSED DIETARY POINTS FOR STRIATIONS:
    1. Consume 800mg Calcium & Muti-Mineral/ Vitamin Pills for breakfast...along with Milk, not only for it's Calcium but for it's other Enzymatic qualities. Include Fruit and a High Protein source.
    2. Wholemeal bread or some other premium source of Fibre, evey 2-3 around the Clock coupled with High Protein source.
    3. Consume a lean diet especially before Resistance Training, through out & after in small calculated doses.
    4. Drink plenty of water around the hours too.
    5. DO NOT EXCEED 2000 CALORIES DAILY.
    6. (500 CALORIES FOR BRAIN & PHYSIOLOGIACAL-PROCESSES, 500 CALORIES FOR CARDIO-VASCULAR EXERCISES, 500 CALORIES FOR RESISTANCE-TRAINING, 500 CALORIES EXCESS FOR MUSCLE-REPAIR)

    BODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.Buy Cheap Body Fat Analyzer And Body Fat Calculator OnlinePolar F11 Heart Rate Monitor - Blue Glow - 2008 ModelBODYBUILDING STREET-TEAM© - RDA FITNESS INSTITUTE.
    BOOTCAMP PROGRAM:

    15 MIN RUN.
    15 MIN STRETCH.
    10 MIN PRESS UPS.
    10 MIN LEG RAISES.
    10 MIN LUNGES.
    10 MIN 1 ARM PRESS UPS.
    10 MIN DEEP BACK MASSAGE.    Calculate Calories FitPro calculates the calories you burn per hour, at your current weight, for a wide range of physical activities. Here is a sample of a few of the activities contained within the FitPro report.
    (sample based on 167 lb, 37 year old, male)

    Category Activity
    Calories/hour
    Running


    		 Running 5 mph
    644

    		 Running 5.5 mph
    693

    		 Running, Cross Country
    738

    		 Running 6 mph
    828

    		 Running 9 minute mile
    869

    		 Running 8 minute mile
    936

    		 Running 7 mph
    959

    		 Running 8 mph
    1,013

    		 Running 7 minute mile
    1,026

    		 Running 9 mph
    1,080

    		 Running 6 minute mile
    1,134

    		 Running 10 mph
    1,260

    		 Running 5.5 minute mile
    1,301
    Cycling


    		 Cycling 5-6.5 mph
    288

    		 Cycling 6.5-8 mph
    324

    		 Cycling 8-8.5 mph
    374

    		 Cycling 10 mph
    540

    		 Cycling 12 mph
    639

    		 Cycling 13 mph
    702

    		 Cycling 14 mph
    806

    		 Cycling 15 mph
    873

    		 Cycling 16 mph
    945

    		 Cycling 20 mph
    1,121

    		 Cycling 22 mph
    1,359

    		 Cycling 24 mph
    1,746

    		 Cycling 28 mph
    2,822

    		 Cycling 30 mph
    3,542
    Swimming


    		 Swim, slow
    576

    		 Swimming, crawl, fast
    684
    Walking


    		 Walking 2-3 mph
    189

    		 Walking 3-3.5 mph
    360

    		 Walking 3.5-4 mph
    387

    		 Walking 4-4.5 mph
    437

    		 Walking 5 mph
    531
    Activity (1 hour) 130lbs 155lbs 190lbs Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, 5 mph (12 min mile) Running, 5.2 mph (11.5 min mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, cross country Running, general Running, in place Running, on a track, team practice Running, stairs, up Running, training, pushing wheelchair Running, wheeling, general Sailing, boat/board, windsurfing, general Sailing, in competition Scrubbing floors, on hands and knees Shoveling snow, by hand Shuffleboard, lawn bowling Sitting-playing with child(ren)-light Skateboarding Skating, ice, 9 mph or less Skating, ice, general Skating, ice, rapidly, > 9 mph Skating, ice, speed, competitive Skating, roller Ski jumping (climb up carrying skis) Ski machine, general Skiing, cross-country, >8.0 mph, racing Skiing, cross-country, moderate effort Skiing, cross-country, slow or light effort Skiing, cross-country, uphill, maximum effort Skiing, cross-country, vigorous effort Skiing, downhill, light effort Skiing, downhill, moderate effort Skiing, downhill, vigorous effort, racing Skiing, snow, general Skiing, water Ski-mobiling, water Skin diving, scuba diving, general Sledding, tobogganing, bobsledding, luge Snorkeling Snow shoeing Snowmobiling Soccer, casual, general Soccer, competitive Softball or baseball, fast or slow pitch Softball, officiating Squash Stair-treadmill ergometer, general Standing-packing/unpacking boxes Stretching, hatha yoga Surfing, body or board Sweeping garage, sidewalk Swimming laps, freestyle, fast, vigorous effort Swimming laps, freestyle, light/moderate effort Swimming, backstroke, general Swimming, breaststroke, general Swimming, butterfly, general Swimming, leisurely, general Swimming, sidestroke, general Swimming, sychronized Swimming, treading water, fast/vigorous Swimming, treading water, moderate effort Table tennis, ping pong Tai chi Teaching aerobics class Tennis, doubles Tennis, general Tennis, singles Unicycling Volleyball, beach Volleyball, competitive, in gymnasium
    Volleyball, noncompetitive; 6-9 member team Walk/run-playing with child(ren)-moderate Walk/run-playing with child(ren)-vigorous Walking, 2.0 mph, slow pace Walking, 3.0 mph, mod. pace, walking dog Walking, 3.5 mph, uphill Walking, 4.0 mph, very brisk pace Walking, carrying infant or 15-lb load Walking, grass track Walking, upstairs Walking, using crutches Wallyball, general Water aerobics, water calisthenics Water polo Water volleyball Weight lifting or body building, vigorous effort Weight lifting, light or moderate effort Whitewater rafting, kayaking, or canoeing 944 1062 472 531 590 649 679 738 797 826 885 531 472 472 590 885 472 177 177 295 325 354 177 148 295 325 413 531 885 413 413 561 826 472 413 974 531 295 354 472 413 354 413 413 413 295 472 207 413 590 295 354 708 354 207 236 177 236 590 472 472 590 649 354 472 472 590 236 236 236 354 354 413 472 295 472 236 177 236 295 148 207 354 236 207 295 472 236 413 236 590 177 354 177 295 1126 1267 563 633 704 774 809 880 950 985 1056 633 563 563 704 1056 563 211 211 352 387 422 211 176 352 387 493 633 1056 493 493 669 985 563 493 1161 633 352 422 563 493 422 493 493 493 352 563 246 493 704 352 422 844 422 246 281 211 281 704 563 563 704 774 422 563 563 704 281 281 281 422 422 493 563 352 563 281 211 281 352 176 246 422 281 246 352 563 281 493 281 704 211 422 211 352 1380 1553 690 776 863 949 992 1078 1165 1208 1294 776 690 690 863 1294 690 259 259 431 474 518 259 216 431 474 604 776 1294 604 604 819 1208 690 604 1423 776 431 518 690 604 518 604 604 604 431 690 302 604 863 431 518 1035 518 302 345 259 345 863 690 690 863 949 518 690 690 863 345 345 345 518 518 604 690 431 690 345 259 345 431 216 302 518 345 302 431 690 345 604 345 863 259 518 259