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swanso5 · Posted: Mon Jul 30, 2007 8:58 pm Post subject:

- you can do cardio but not fasted, eat beforehand
- not sure of actual cal intake but here's what i basically have everyday at 164pds (i'm little!!!)
meal 1 - weetbix x 6, 5ooml milk, sugar
meal 2 - banana, 100g chicken, 2 fidh oil caps
meal 3 - apple, kangaroo steak, 2 fish oil caps
meal 4 - 100g mince meat, 1cp veg
train
meal 5 - protein shake, bowl of rice bubbles, 250ml milk, sugar
meal 6 - roast meat sandwitch
meal 7 - turkey sandwitch (these 3 are all w/in about 90mins
meal 8 - fish, yoghut, 2 fish oil caps

i may have another meal depending what time i get up or go to bed and water all through the day

- from the sounds of it you have rounded shoulders, a forward head position and little slouchness to shoulders so you need to stretch chest, lats and strengthen your upper and mid back areas...also look at your bum and see if it tilts up behind you which indicates tight quads and hip flexors and weak glutes which can also give you the rounded shoulders look
- your body will take a lot of time to let you do what you want to do...it's been in survival mode for so long it's gonna take a lot of time before it will leave it's comfort zone if that makes sense

dumbblonde46 · Joined: 21 Jul 2007 Posts: 16

my bum does tilt up! do you think physio would help with my shoulders n stuff? i also dont know now how to build muscle in my left shoulder without using my tricep/bicep,as there is muscle there now but absolutely none on my shoulder,so it looks ridiculous!! it probably is from slouching coz my body has been so tense i guess.
how come no cardio on an empty somach? the weight seems to just cling to my upper abs so i thought it would help?
(kangaroo steak-poor old Skippy!!)

swanso5 · Posted: Wed Aug 01, 2007 8:32 pm Post subject:

excessive anterior tilt (front of hips point down, back of hips tilt up like you have) can cause shoulders to round to keep the body's center of gravity...if your bum tilted up and your back stayed straight than you'd be leaning back constantly and falling over backwards so the body adjusts itself by rounding the shoulders to stay "upright" although not perfectly straight upright...look in a mirror and stand up straight pulling shoulders down and back like your standing at attention and see the difference in your shoulders

what to do:
activate glutes
stretch hip flexors, quads, calves, chest everyday
focus strengthening of the hamstrings, low abs, mid and upper back

what not to do:
stretch lower back
quad dominant exercises
chest exercises

basically go to reference section and rad the neanderthal program...there's 5 parts to it so start from pt 1 and go all the way through and it will tell you what to do

cardio on an empty stomach increaes the risk of burning muscle for fuels your carb/glycogen stores are empty...the myth is that by not eating you'll use fat as fuel but it is exactly that, a myth...you burn fat after exercise not during

cleaning up your diet will rid fat more than fasted cardio will

dumbblonde46 · Joined: 21 Jul 2007 Posts: 16

i dont really do chest exercises at the moment but i was going to start as i really need to build up that area... my diet is pretty much listed early on in this post,what suggestions would you make to clean it up so i wouldnt store fat on my upper abs?
thanks so much for the help!