dumps

yeah me either. maybe thats because Tubes is the king of creating an awkward interview... here is a couple of my favourtie Tubes interview for you clueless people! http://www.youtube.com/watch?v=MoG9NpW5smY http://www.youtube.com/watch?v=2jaJYudfojE i promised i was only going to post two. so i am. they are so good, im just clicking every related videos. i wont post another. i promised. http://www.youtube.com/watch?v=AOlwsPu-2q8 damn it! i posted another!

A player can rest even though they've travelled... the game isnt till sunday. they will be back thursday night, id imagine they will fly back after the game. friday will be a rest day. saturday will be light training and some tactics. there would be no harm in playing them in this game for the full 90 as long as the tempo wasn't so high. but playing 45 minutes would be fine. id imagine they will be on the bench, and will only make an appearance after 60minutes if we need a goal from somewhere/ or play the first half and come off at half time. I wouldnt worry about rest, they would have thought it through and planned it out just nicely. if someone picks up an injury, then its a different story!

Mental illness is a horrible thing. I know someone very close to me who suffers depression and its just horrible to have to watch them when they go through a bad stage. So my first question is does anybody have any advice to help and support someone? i do my best, i try and understand, and then i try create distractions, and i always make sure she knows im happy so that i dont become sad to make her feel worse. not in a "haha im happy your not way" thats a bit harsh, but more of a so she can look at me and see that there is hope if you know what i mean? Because this person suffers from depression it motivated me to take a mental health and physical activity module at university. and that has taught me a lot. its help me understand depression. for someone not suffering depression, it can be really hard to understand, and that must be really frustrating. at first, when she would get down for know reason it would confuse me, i wasnt ignorant or nasty, but i would be confused, its hard to understand it because it can sometimes see illogical. thoughts of suicide are a completely illogical idea to anyone not suffering. we all know we would rather (at worst) experience a life of hell than to not experience life at all (to a certain extent) so to hear someone in a perfectly good situation want to not live, its horrible and hard ot understand. what ive taken from this module: (its based on increasing peoples physical activity) is that exercise can help, not masively, but its an inexpensive way that has multiple other benefits that can also contribute to the positive effects in the longer run. but hte main thing is lifestyle. for example, if you get in to a pattern of waking up late, not doing much with your day, missing classes, missing events, it builds up with guilt. depression is a nasty cycle. you feel upset. so you dont do anything, then you feel even worse for not doing those things (meeting with people, going to class etc) and then you dont do anyhting because you are feelign even lower. and its about breaking that cycle. and thats what physical activity tends to do. forces you to have to go somewhere, interact with other people, do a sport and get involved, you amy enjoy it, you may not, its about preference. anti depressants work by trying to reduce the effects you feel of depression so that you are more likely to break that cycle on your own, but this can take time, doingi t along side exercise works great. for more information on depression itself and how exercise may help, id reccomend this site, theres also a lot of other things on there for self help. http://www.rcpsych.ac.uk/expertadvice/treatments/exerciseandmentalhealth.aspx The problem is, mental health isnt funded by governments like things such as cancer and heart disease so its way behind in research. however, the last few years theres been a surge of research, mainly because its being constantly put in to the faces of the people in charge that depression will soon (by 2020 i believe) be the biggest global illness. I always see it as we all suffer from depression, just some people are masters of distraction and are capable of diverting from it. distraction, in minor depression, can be a huge help, however careful what you chose because it can lead to some nasty addictions that can then make things worse! to you guys i go back to my first point, i want adivce on being able to help support someone who suffers from depression. i may have a bit of knowledge in the area, but at the end of the day, some of you guys seem to have had some really long term experience, i would just love to have some advice to help this person. keep smiling

Like most i'd rather win vs Man Ushite-ed. However would like to progress to the next round of the europa league as well. at worst, a 1-0 loss is acceptable, we cant afford to conceed too many, and an away goal would be good, we can easily do them at the bridge. most of our decent players should be rested. it wouldnt be bad if some palyed a half. if mata and hazard played till half time that would be fine. I would like to see Ake play in a game like this. HOWEVER rafa doesnt think like this, we will have a team which would most probably be best described as AWKWARD. but as long as we dont lose by more than 1, we have no injuries and our main players are not tired, it is a good result.

Hes a BBC Radio 1 co presenter on a show. the Scott Mills show. its a pretty big radio show over here. he was sent to that interview not knowing who he was going to interview, he only knew 10minutes before, they told him live on air, then he was put in a cab straight to her hotel and bam, that was the interview. it was aired on the radio on monday, was so funny. and yeah, he's still got his job and is somewhat of a legend now. if you want to know more about him put "24 years in the tap end" in to youtube. he just tells stories of his life and they are pretty funny. EDIT: Mila fans may also enjoy this interview (background: Ant and Dec are probably the 2 most famous presenters in England, these kids are 'little' versions of them and for a tv program they interview massive stars, this is there interview with Mila)

Id like to do yoga, I think its a really good idea, but i wouldnt want to do it in a class as its normally middle aged women that do it. id also like to do stuff releated to gymnastics, just to train to be able to have total control over the movements of your body. looks so cool. i will never be motivated/have the money/equipment to do it though.

the skin folds are regressed with the scanning. we have a scanner at our uni, but you cant just walk in and use it.. there needs to be a reason and you need to get approval etc from the uni as its fairly pricey. best way to get to use it is to be a subject in some research involving it!

its a great thread to get me revising! Im very grateful for it. getting me to go though my old notes!

ok according to a calculation developed by WHO (world health organisation) you need about 1900kcal a day just to survive, (if you were to do no exercise). with doing regular exercise that will raise to about 2400kcal a day. so if you eat 2000 kcal a day (assuming you are exercising regulrarly) you will be in a deficit of about 400kcal which is pretty good. thats about 45g of fat lost a day. (wouldnt just be fat though unfortunately). thats quite a lot. if you were consistent, after 18 days you'd have lost 1kg of weight. however, this will not happen, its extremely hard ot maintain it. some days you wont do as much exercise. some days youll do more. some days youll eat what you shouldnt, some days you will and plus its not just fat you are burning, i did those calculations assuming it was just fat being burnt, which it is not. but its a rough idea. diet is super important though, you need to make sure hte calories yo uare eating are giving you the nutrients you need.

160bpm is piss easy. but you are right, which is why i said do this after a week or 2 of fat burning at 130bpm. he also said he used to play basketball, so hitting 190-200bpm will be nothing new to him.

Well this isnt somethigng thats gonna be fixed in a couple of months. to achieve what you want you need to be thinking over the course of a year. my advice would be start with fat loss. when it comes to losing fat i like to think of it as quantity not quality of exercise (i.e. you dont need to be pushing yourself as hard as possible, hell, you dont even need to 'exercise' - ill explain) the more physically active you are, the more calories you will burn. for the first 4 weeks of this i would mainly focus on fat loss alone, and this just means be active and eat well. if you tell me your height,weight and age i can get a rough idea of what your calorie intake should be, and then its just a case of eating a few hundered less calories than that and being active. being physically active is anything from just taking the stairs instead of the lift. walking/cycling to places rather than driving. all these little things add up. when you are in the gym, if heart rate monitors are available aim to hit 110-135 bpm (this is very easy, and you will feel like you arent achieving anything), this is an optimal zone for burning fat. get in the gym as much as you can, because you will then feel like you have to exercise, try to be more active throughout your life, and eat well. at the gym, like i said whenever you can, get to 130bpm and do it for as long as time allows you, even if its just for 10 minutes, better than nothing. at least once a week try and do some muscle training, and work your main muscles, legs, core, chest, back. you want to get bigger arms etc, so start on them a well, but dont expect to see anything spectacular in terms of adaptations. you may not see any improvements, but you will prevent losing what muscle you already have. also try do one session of cardiovascular work, whether its cycling or running, try and aim for 160-180bpm, and you can either do this for 20-45 minutes, or you can do some interval training (depends on your current level of fitness - if you want to play basketball again, you'll be wanting to eventually focus on interval trianing - in the future though, not just yet!). after 4 or so weeks, start to add in another strength session, keep up the fat burn stuff, but maybe drop one and swap it for a strength one. you can see where im going with this. start with the fat burn, then try to slowly change this to a weight programme, at your own rate. then once you are at a stage where you are happy with your BF, look to then gain weight in terms of muscle, this means a change of diet (need to eat more) and a heavy strength programme. that is a really rough guide of what you should look to do over a year or more. you will need the motivation and dedication, but thats it in a nutshell. so step one would be to focus on the fat burn, and worry about nothing else - start with 1 week of fat burn, on the second week continue but add in a cardio session. week 3 continue with the same thing but at a strength session as well, then maintain that for as long as you wish before you start removing the fat burn sessions for weights.

you can do it on scales if they have that option which is what ithink most people will be using. some Gyms offer it. they also have hand held device. you cna do it with skin fold tests which some gyms will do, or theres an electro method similar to the scales and the hand held one, but instead of a hand to hand measurement, or a foot to foot measurement, it measures from hand to foot. with the scales you measure foot to foot and that under predicts bf in men because its literally testing how long it takes an electrical impulse to go from your right foot to your left, and the shortest route is obciously up one leg and down the other, and men have low fat on their legs so it will under estimate your BF. last time i measured my body fat was about a year ago using the hand to foot method. was about 12% i think. I have also used the hand held machiens as well and every time i get between 9%-18% so you can see how inconsistent they are as it depends on your hydration status etc. its not easy getting an accurate body fat measurement. and its not easy to get a body fat measurement without any half decent stuff to measure it with! the way i tend to monitor my body fat is just by pinching my skin in the areas they would if doing skin fold tests (google it) and just making a self obsevation (obviously not the best method at all! but gives you a rough idea - but no figures). underwater weighing and scans are other ways to measure body fat. so as you can see, the most simple method is the one that are built in to your bathroom scales.... you can buy hand held devices though. no idea how much they are, i just play around with them at uni.

I looked at seeing if wearing compression shorts during a muscle damaging procedure reduced the effects of muscle dmage over the 3 days. so looked at muscle sorness, leg strength, power and looked at a test that predicts fitness in footballers (yoyo test). The shorts we used were really bad quality though which doesnt help, but not much research looking at that. most research either looks at the ergogenic effect of the shorts during a performance, or what happens if you wear them after a performance and the effect on recovery. and yeah ive got like 2 months to write it up, nightmare though! good luck with yours.

Haha, very hard to answer these questions when you dont support a local team. I support Chelsea because thats who my father supports, and i live in the south west of England now and see about 4-8 games at stamford bridge a year. so its not easy answering those questions, the only things I see is hte stuff that is put on youtube, or is reported in the news. what do you hope to find with your dissertation? ive just finished all my testing for my dissertation and im currently writing it up (found nothing, not easy to write about nothing!)

he can be fixed. he will never be fixed to become the striker he once was, but if he changes his game and his style he can be good. and he needs to practice shooting. cant remember the last time i saw him hit a remotely effective shot.... he needs to accept he can no longer take on someone. he needs to practice at holding up the ball. he needs to not lose it. the periods where torres was good, was when he was passing it, it went through a phase of getting a bunch of assists and creating a lot of chances. he needs ot hold it up, create a chance, or be able to recieve the ball, take a touch and produce a decent shot (just like drogba did in his last season)

I think we can all be greatful that lukaku cant play against us! really tough game this, depends if rafa sticks out a stupid line up or not. Would love to see azpi return to RB, Luiz in DM, Ba upfront, and mata, hazard, oscar/moses behind him. I think west brom can easily do us again, and with an expected bad atmosphere on our behalf, its not going to be easy. i expect a frustrating game, some poor passing from us, and then we might pick it up in the second half and get a win.

1) Ultra pretty much covered it. motivation is always hard. my motivation in the beggining was because i was a tight bastard when it comes to money. paying £30 a month to use a gym, i was going to get my moneys worth! with in a few months i had worked in a routine which involved me exercising every day, and from then, it was just part of life, it was somethign i did. there were some periods where i didnt want to do it, and it was like a chore, but i did it. there were other times when it was all i wanted to do. Having friends and knowing people there is very useful. when you organise a time to go with someone you dont drop out, you always go! so that is good. 2) if you've been away from the gym for 8 weeks or more, its probably good to assume you should be starting at that 50kg. if its been 4 weeks or less, that strength will come back to you very fast, especially if you feel that you havent really lost any muscle mass. if its been like 2 or 3 weeks, then if you are up for a really uncomfortable 4 or 5 days, go to the gym (warm up thoroughly) then attempt to lift what you did before you stopped, itll ruin you, but as long as you dont injure yourself, once youve recovered you will have re oponed access to all your muscle fibres. otherwise, start at 50kg and work your way up again. 3) losing weight and gaining muscle at the same time is a very very very hard thing to do. possible. but hard. when building muscle, you look to do some muscle damage, then eat a couple hundered more calories to then build up the muscle. with weight loss you exercise and eat a few hundered less calories to help lose weight. so one is over feeding, and the other is starving and they dont really work together. you would have to have an extrmemly tight routine (exercise nad diet) to be able to achieve it. you would be better off going through a period of weight loss then muscle building. or vice versa. If you eat a fairly low fat diet, and the calories you lose from the fat, eat form protein, it is possible. so say at the moment you are getting 25-30% of your calories from fat, cut that down to 10/15% fat and increase your protein intake from 15% to 25%. and keep carbs at around 60%. when going to lose weight, try and eat a lot of protein, by eating lots of protein (and effectively putting yourself in a state of positive nitrogen balance) it can prevent the process of protein breakdown (when the body breaks down proteins to use it as energy) and can keep up protein synthesis. when i say a lot of protein, i dont mean go made, i mean go from 15% of your total calories to 20/25% protein. theres a few different approaches there for the weightloss interms of diet, and its really down to what you think you can manage.

yeah, and honestly, if it makes you feel better, hitting 120g will do no harm. as long as you are doing your exercise its more than enough. there is no harm in taking a bit more if you want to be safe, but too much just leads to consuming unwanted calories. 80-115 grams is spot on. you hit that every day and you will be laughing! gotta do your traning though, no point in consuming it if it aint gonna be used!

i dont work in lbs i work in kgs 170lbs is about 77kg 1-1.5g/kg/bm is what is reccomended here for someone that is highly active. for you, that works out at about 80-115g of protein a day. if you are doing some pretty intense strength training, and you say you have no problem gaining muscle, 100g should be more than enough. you can have mroe protein than that if you want, but it will just be extra calories.... you say you are good at building muscle, so just do what you did when you were building muscle, but 100g is a target id set. if you go over or under that, if its not by much, you are perfectly fine. spread it out throughout the day. and before bed, have Casein (protein in dairy products - go for low fat milk, low fat cheese etc) it keeps the protein synthesis going throughout the night. try not to have more than 20g of protein in one sitting, the boy doesnt handle more than that very well. that 255g of protein is mental. that works out at about 1050 Kcal from protein alone!..... that is insane and not needed at all!

yeah the juice will spike your insulin so i guess that helps with the absorption of creatine in the muscles. my main concern is that theres not really any need to take creatine if its just to train, it has a good effect, cangive you that little bit extra PCr during a sprint, or effort of lifting, but its not one id advise to take just during training, yeah you may be able to lift one or 2 extra reps, but is it worth all that money. Im not sure about this storage thing, creatine is used up pretty fast. and we can make it pretty well ourselves, hense why theres no need for massive intakes of it, and im pretty sure it doesnt jsut get stored away for 3 months. phosphocreatine is the first source of energy we have. and we use it up very very fast. that first 3 seconds of sprinting as fast you can seems effortless, its all coming from PCr. and its depleted very fast, hence the slowing down and then all the huffing and panting. this is why im sure it doesnt get stored away for 3 months. id say how you are taking it at the moment is fine, and if you are not getting any discomfort then it shouldnt be a problem. at the end of the day, its what works best for you, like we have both said, research looking in to its long term effects is sparse, and like most supplements, just says its ok and shouldnt cause you any problems. so id say do what works best for you, what you are doing at the moment is fine. taken 20g is excessive and a waste of money though, those body builders will try anything!

With creatine it depends on the quality of it, how much muscle mass you have and if your body is good at absorbing it. but ya, you do your loading phase as you say, then you look to have 3-5g a day. My advice with creatine would be do 3 weeks on it, then 3 weeks off it. to be on it constantly can cause some problems, im not sure its heavily researched, but the long terms effects of constantly using creatin can lead to your body becoming lazy in its absorption and use of PCr. so my advice would be try 3/4 weeks on and 3/4 weeks off it, im sure ive seen a study that did that. you use up your creatine stores pretty fast, not sure where you heard of it staying in your system for 3 months, im 90% sure thats twaddle. a lot of people dont tend to use creatine for just training, its more of something to use to boost your performance, but if you feel its helping you train, go for it. i cant recall a good loading amount, id have to look through my notes, but im sure the product you have advises you on the amount you should take.

so you have a massive fat arse as well?? this is very good, your coaches should be helping you out a lot here. your training is very high so try not to over do it. it is pre seasons nad it is suppose to get you ready, but don't over a do it. In terms of sprint speed, doing it alone is nice and easy. Its like going to the gym, but you arent lifting weights, you are running very fast. now, elite footballers tend to sprint for 3-6 seconds a go. covering 15-25m. so you do not want to be running further/longer than this as it is no use to your game. However, if you are an attacking left back, sprint speed may not be your main concern. but for now i will tell you how to improve your sprint speed: you are looking to do 5 sets of 5-8 100% maximal sprints that last no more than 5seconds (its not easy timing yourself, so try work out how far you cna run in 15 5 seconds, then mark out this distance). between each sprint you need to rest for 2 minutes. and between sets at least 5 minutes (more if you want). why such a long rest period? you need your body to recover, if you dont rest, the next sprint will not be 100% of your effort as you will fatigue. obviously, towards the end of this work out you are going to fatigue, but early on, you shouldnt. do the first couple of sets in a simple straight line. then in the third set, add a turn, either run half then turn sharply to your left or right and run out (make sure its still 5s). then look to add a ball. for example, you could sprint in a straight line to a ball, take a touch, have a shot. or look to pass the ball to a target. the more specific you cna make it to your position and typical movements, the better you are. you need to get used to playing with the ball after you have exerted yourself maximally. you see a player run down the wing, then they go to cross the ball and its an awful cross, the crowd are disgusted as it should be something simple... that man has just ran to is maximal ability, his legs are fatigued, hes gonna mess it up, but if you get used to this, your technique will improve in these situations. i hope this helps and it is clear. also, if you have access to a gym, squat strength is related to sprint speed, so maybe smash some squats. plyometric jumps as well tend to help. any questions just ask. if you are still losing looking to lose weight because you are now a LB rather than a CB, just lay off the upper body weights. Drink/food. before the match you obviously dont want something thats gonna give you discomfort, you will know what makes you feel uncomfrtable, so avoid that. noramlyl foods high in fat. and foods high in protein, stay away form them. 3 hours before your match, go nuts though, obviously some carbs. i assume you get advice on what to eat and what not, but pasta, breads, grains potatoes etc, all good. - about 200g of carbs before a game (at least 3 hours) should be good. look for low GI stuff (whole grains etc, not sugary stuff) after your game, look to consume lots of carbs, and protein. a drink after may be useful, if you can get hold of protein powders and stuff, you can make up a sugary drink with some added protein, this helps recovery. look to consume high/moderate GI foods immiedietly after. drink a lucozade/any other sports drink. the sugar will get in to hte system fast and help replenish your glycogen and sugars etc. try to drink/eat these carbs as soon as possible, as during this time, your insulin sensitivity is raised and all the pathways and structures involved with transporting glucose around are working to their prime, so it will get in to your muscles a lot faster. after that, keep eating the carbs. during your pre season, your training load is heavy. try to make sure you eat loads of carbs. just loads. 60-65% of your fiet should be carbs. and you should be consuming a lot of calories id imagine. if you want more specific information just ask. hope it helps, just ask if you want me to explain things better as this is fairly generic.

@Rmpr im not sure if gyms are different over there than they are here in england, id imagine not meaning that you will be shown how to use everything. somebody will show you around, show you how to use every, show you the right technique. most places even set you some goals based on what you want to achieve. Also, remember they are paid to be there and give you hints and tips and help you out, so use them! your diet sounds fine and you shouldnt need to supplement. only look to use supplements if you feel you are failing to meet certain nutritional needs. Sounds ot me that you will pick it all up very easily. if you have been taining for tennis and football etc it should all come naturally. Why dont you just do either football or tennis instead of dropping them both. i would advise you to do at least one of them. my advise is going to be just take it easy for the first couple of weeks, then sit down and write yourself out a programme or just a simple guide of whatm uscles you are going to work on what days, then at least you have some kind of structure to your routine. just use and abuse the members of staff. if its strength your after look in to eccentric exercise (negatives) also instead of aiming for 3 sets of 8-12 reps, f its strength, look to be going for 4/5 sets of 4-6 reps. and when i say 4-6 (or 8-12) i mean, the weight you are lifting, it should be near impossible for you to lift one more. so its important to be setting your weights right. but again, look to do this after you are comfortable with technique and machines etc. I've lost my my quote, but to the fella complaining about his groin. go see a physio if you can. or look at some youtube/google videos on physiotherapy. you may be able to self diagnose it and then pick up some advice on the internet as in how to treat it. be careful though as 9 times out of 10 you will not diagnose yourself properly! so see a physio if you can, if not i may be able to help you pin point exactly what youve done, but thats not going to be easy without seeing it (show me your knob *WHATCouGhGCouGH*)

how come you are dropping tennis and football?! as for the gym, Ultra pretty much said it. just focus on yourself, not what other people are doing. My best advice would be focus on technique, start on low weights. you will see quite significant gains in your strength in the first 2 weeks or so. your neuromuscular side adapts very fast, and you start to use your muscles properly! - though if you play tennis and football this has most likely already happened... its good to set yourself realistic goals, work out when you can go to the gym and try and go the same time so that its more of a part of your life rather than just something you do in the spur of the moment. and it depends what you want to achieve to what you should do, but in anything, focus on gradually increaseing the intensity of it, whether its increasing a weight, or covering a distance in a faster time. find someone to go with as well, it makes it a lot easier and more fun. just explore shit for your first few weeks and get used to it all. look around on the internet for hints and tips... but with caution. huge caution. ive seen websites where people talk absolute shit, the problem is its hard to ignore someone who talks shit when they are built like a tank because you think "it must be working for them". question things you read and research it. a lot of big guys are big because of the amount of trianing they do, they could be just as big with half the training they do if they did it properly.

just to let you know, there is a very detailed table of all their measurements and fitness before the testing begins. there has to be. its funded research. they aren't allowed to assume