It might also give you confidence for your nekkid photoshoots. First day after the gym I woke up like "gunz, yo!" even though it probably didn't change anything.

are there any good websites about how to increase sprinting speed? programs?

This is #1 IME.

The ones at my gym weigh about .25 lbs. Bring a kitchen weight to be sure imo

I did that to measure mine! Turns out a pair weighs 700g, so they are perfect for micro loading the press, eg. 65kg->65.7->66.4->67kg.

I'm 23 and clueless about health. I was blessed with a high metabolism and didn't ever gain weight growing up (5'6/135 at HS grad, 5'6/138 at college grad) despite a horrible diet and no exercise other than walking a mile per day to class. I'm trying to get better now, though my only real concern is getting fat; I don't care about being muscular. I'm not sure if I should be focusing on low calories, carbs, and/or fat to stay skinny. I kept track of my calorie intake for two weeks, and I was allotted almost 1800 calories per day but only averaged ~1350. My weekly diet is very consistent because I'm lazy and picky...

• 2-3 footlongs at Subway (ham, lettuce, and tons of tomatoes on wheat)
• 1-2 meals at a Chinese place (pint of chicken fried rice)
• 1 12-nugget pack at Chick-Fil-A
• 3 Lean Cuisine Pizzas
• The remaining 14 meals are mostly Oscar Meyer pre-cooked chicken strips
• Snacks: three bananas, a bag of baby carrots, six Dr. Peppers, a couple Bud Lights, 1-2 bags of pretzels, a lot of Atomic Fire Balls, and a ton of water.

If my goal is merely to keep off belly/body fat, are there any major changes I need to make to my diet? Is there anything that should absolutely be cut out or included? I'm also getting back into running. Is there a target number of miles/burned calories I should be aiming for each week? I realize this is super specific, but I'm absolutely clueless when it comes to EVERYTHING.

A person having a "High Metabolism" is kind of a myth. 1350 calories is incredibly low for someone your height. That value is below your "Basal Metabolic Rate", that means you would be losing weight even if you laid in bed and didn't move a single muscle all day.

You should work on eating more protein, and more fiber (vegetables & fruit).

http://www.bodyrecomposition.com/cat...n-fundamentals

Most people are horrible at measuring their intake and will underestimate it. You can't eat 1350 calories a day and not lose weight without breaking the first fundamental law of thermodynamics.

My suggestion would be to change your whole mindset. Being healthy doesn't necessarily mean running a lot until you have very little fat on your body. Lifting weights doesn't necessarily mean your goal is to become hoooge.

A healthy human male is by definition muscular. His muscles allow him to perform well at many physical tasks like sports, running, lifting heavy **** etc. He also has better posture and flexibility which means he'll have fewer chronic injuries etc when he ages.

So if you want to become a well balanced healthy adult male you need a basis of strength training. The good news is that it doesn't really take that long for most guys to reach that base if they do the right stuff, maybe a year or so to reach intermediate stage.

You'll have to study up on nutrition a little bit, learn how to do compound lifts, and then follow a decent strength training program and get adequate nutrition and rest to reach that stage. Basically read the above posted link and buy the Starting Strength book.

I used to get persistent back pain from sitting in a chair all day (desk job). After doing deadlifts and squats for ~5-6 months, it had completely gone away. I feel great, but I'm certainly not "huge".

If I worked out pretty hard on mon afternoon, like 4pm, is going to the gym again on wed morn 9-10am too soon

risking overtraining?

im still sore but its not that bad, ive worked through worse

5'6/135 -- blessed is probably not the word I'd use

check out tfg's log, he started approximately your size and is now a healthy adult male

Too little info imo. Still on SS? How much are you eating? Been close to not getting enough recovery already?

Anyway you obviously won't be instantly overtrained...

I wouldn't worry about the exact timing of your sessions as long as you get two nights of good sleep between them.

Guys, I need some advice.

I'm planning to start doing some exercises.
I think I could feel a lot better if I start working out a lil bit and I also think it's good for my poker game to get rid of my frustrations hehe.
I think I really need it because my condition sucks and I feel pretty much tired every day and I'm only 23.
I have a normal body weight ( 66kg) & lenght ( 175cm).
I haven't done any sports in 2 years so I'm basically a total noob at sports/working out.

So... I bought myself a hometrainer (bike) =)

Now, how do I begin?

How many minutes/hours a day should I work out?
Can I hit my hometrainer every day?
Also, should I do it in the morning/afternoon/evening?


Any help would be great, thanks!

You will find a lot of great information in the stickied FAQS.

oops, didnt see it
great stuff, thanks!!

Kos13

If you have an easy job and good job security, or you're rich, there's nothing wrong with not being strong. Someday though, you might need your muscles to make money for you.

gl

i've been pretty sore today (2 days after workout), can i go to the gym tomorrow sore? should i wait another day or two until i'm not sore anymore?

You're safe to work out sore. The only time I'd be concerned is if you're so sore that your range of motion is limited.

From the FAQ: http://www.higher-faster-sports.com/

ymmv obv

How do you increase testosterone other thank taking supplements?

Lifting heavy ****

Basic nutrition principles:
Eat every 2-3 hours
Eat vegetables every meal
Eat portion of protein every meal - 30g+ protein
Drink water and green tea - no soda and other sugar ****
Eat healthy fats

This is from John Berardi - Precision nutrition

Eating every 2-3 hours is lolz. So is protein timing.