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---------------Cech-------------- Azpi---Ivanovic---Terry---Cole --------Lampard---Luiz--------- KdB---------Mata--------Hazard -------------Lukaku--------------- Bench: Schwarzer, Cahill, Bertrand, Schurrle, Oscar, Ramires, Torres. That leaves Moses, Ba, Mikel, Van Ginkel and Essien out of the squad Thats was actually tougher than I thought it would be! I personally think Mourinho will play Torres ahead of Lukaku. Would probably give Terry and Lamps a reduced amount of time on the pitch. I think he would also play Luiz at CB and use Ramires at DM. Essien will probably play a fair bit in that role as well. KdB will probably start only a few games and probably used as a substitue mostly with Moses/Oscar seeing more time as a starter. Im really happy with the quality of depth in our squad though. especially compared to last season.

The season starts next weekend. I want to know who your strongest starting XI would be (and subs bench). Its the strongest team you think we have. ---------------Cech-------------- Azpi---Ivanovic---Terry---Cole --------Lampard---Luiz--------- KdB---------Mata--------Hazard -------------Lukaku--------------- Bench: Schwarzer, Cahill, Bertrand, Schurrle, Oscar, Ramires, Torres. That leaves Moses, Ba, Mikel, Van Ginkel and Essien out of the squad Thats was actually tougher than I thought it would be! I personally think Mourinho will play Torres ahead of Lukaku. Would probably give Terry and Lamps a reduced amount of time on the pitch. I think he would also play Luiz at CB and use Ramires at DM. Essien will probably play a fair bit in that role as well. KdB will probably start only a few games and probably used as a substitue mostly with Moses/Oscar seeing more time as a starter. Im really happy with the quality of depth in our squad though. especially compared to last season. Whats your Best XI in your opinion?

mmm yeah. the EPL. ohhh baby. Can't wait. this game is so hard to call. My best bet would be Hull to go 1-0 up within 10 minutes then us to run out comfortable 4-1 winners. they will come out hard and play a good game. newly promoted, Vs a top team, they are going to be so up for it. but we've had a great pre season, so i cant see us losing it, but i can see Hull shaking us a bit. I hope KdB starts and I hope he's a huge part of our first team this season, he's been super impressive.

depends the kind of weight you are lifting or the kind of aerobic exercise you do and for how long. if you are doing 3 sets of 10 with 6 exercises. thats usually a 45minuteish workout. you rest during weights, you dont really burn fat, you use your immiediate sources of energy then use anaeorbic pathways to recover. you do however increase your metabolic rate for 3 or more days whilst your body repairs. but initially you'll only be spending around 200kcal during hte workout. if you are doing 3 sets of 20 with 6 exercises and very little rest you will start to tap in to energy stores for more than just recovery and this will result in a higher rate of kcal spent as well as causing some damage to increase your metabolism for a few days. a little guestimate to how much you spend her would be around 400-450kcalish. if you go on the treadmill for 45 minutes, with an average heart rate of say 130bpm (failry easy workout) then you may only expend ~300kcal but at that pace it will really tap in to your fat stores as you will be using fat as an energy source. or you could do intervals for 45 minutes. will spend a much larger amount of calories, also induce some muscle damage, but its fairly hard as you need to be looking to get your heart rate well above 170bpm during the exercise. this will look to burn 400-450kcal. but this kind of workout wont directly burn a lot of fat. those calorie expenditure are just guestimates. but will be around those figures and within that pattern. when it comes to weight loss, the longer you workout for the more calories you spend and the lower the intensity (obviously not too low... 115-130bpm is a good target) of the workout, the more fat you will burn.

sick to the stomach at this. I hope its not true. The only thing making me believe its not true, is that it was rejecting. what moron would reject an offer like that?! so it cant be true.

Maybe keep your tissues in your pocket or a bag next time? hope this helps

its a perfect signing. its a position we needed, its an experienced player close to home, and its a free transfer. could not have been better. dont think it'll mean we will win the season though... calm down! bring in a DM and then let Jose do some magic and we are serious title contenders. good sensible buisness (until we find out he's on 100k a week )

on the topic of dairy: just be careful. it is really good, but buy low fat stuff. Skimmed milk is probably the greatest thing that exsists. i love the stuff. Cheese is my weakness, whenever i lift weights i just crave a nice big fat wet slab of cheese, so i go for low fat cheese. doesnt taste as good though you should be able to find low fat variations of most things, just buy those, every little helps! the whole lose fat and gain muscle is hard. but it is do-able. most people either go for one or the other (bulk then shred), but it can be done if you are willing to go through a really slow process. In terms of calories you need to eat just under what you need by around 300-400kcal a day, which really isnt that much, but if you lift weights 4 or 5 times a week, and get a slightly above average % of those calories coming form protein, you should slowly bulk up and lose fat. So protein intake is usually around 10% of your daily intake, just whack that up to 20% and cut away 5% from both fat and carbs. Im not 100% sure if this is true becasue not much research looks at this, but it may be beneficial to have days of over eating, and days of under eating. for example, on a day you lift weights, eat an extra 3-400kcal, on the days of no exercise/some cardio stuff, eat 3-400 less kcal, so at the end of the week youd have roughly your reccomended intake, but on the way youd have reduced some fat stores and gaines some muscle. ive no idea if this would work or if it would just cancel each other out, ive not seen any research on that. would be interesting though.

it would be a great signing if it meant losing either Torres or Ba. Lukaku, Benteke and Torres OR Ba (id prefer Torres) is a strong line up in terms of choice of first team strikers. Sure theres no Cavani or Falcao, but we've a solid attacking midfield, and those strikers would be more than capable of putting in a title contending amount of goals. I dont see him coming to us though, hes off to spurs in my opinion. or arsenal maybe - prob for the best at £35mill!

You know when you take a really large girthy poo, and you do that really weird shiver that just feels odd yet so right? i feel like that at the moment due to a mixture of tiredness and a lot of sun. im in some weird chill zone. its like im taking one long large girthy poo. gaping.

why did we buy him in the first place? he's useful interms of depth and cover. but he cant really contirbute anything. we are just going to keep on loaning him out andend up selling him for 3 mill. shame.

No disrespect or anything, but i dont think the players you think will be sold, will be sold. I also think Jose has changed in his approach, 04/05 saw us with quite defensive FB's. these days its all about the attacking FB's and Jose was all for that at Madrid. Also, i would argue that the players we have today ARE better than those back then. of couse the ones that are still with us have deteriated a bit, but the main thing we had back then was good team spirit and strong tactics. This season, we have the better players, we just need them to be tactically sound, and thats where Jose will come in! secondly i thought this might look at the entire squad, and go in to detail on the depth available and the quality of that depth from this season compared to the 04/05 season, that would be a very interesting read!

thats a good sign of it becoming a lifestyle! My legs are literally empty after today. played tennis 3.30-6. then football 6.50-10.30pm... just the 7 hours of exercise then. just showered and got in bed. feeeeeelllssss sooooooooo goooooooooooooooooooood.

The knee is a bitch, could be soooo many different things. I had a really bad bruise/possible crack on my knee cap, and that prevented me from bending it without getting any pain. it also hurt a lot after a football match. and that took just over 4 weeks to go away. If its anything to do with cartilage or ligaments then thats where it starts getting really nasty. depends totally on where the pain is, the kind of pain it is, and if it is always there, or is only present when you apply pressure or bend. is it in the knee or on the knee? any swelling? blah blah blah. best wait for the scan. hopefully its nothing serious!

The main thing im not sure about is the section where you talk a bit about your interests and achievements to give a brief background on yourself etc. i dunno if it sounds too informal or if ive put mostly pointless stuff etc etc. The CV will be sent to a lot of football clubs and buisnesses associated with football or sports so ive tried to keep it specific to any of the jobs i would apply for in those areas. thats the right thing to do isnt it? so any tips or guidelines on what to include when writing a brief background on your interests and achievements would be appreciated!

I was just going to come in here and go "oh im writing a CV and im worried if its good enough to send out and will i ever get a decent job blah blah blah" but i read through the last couple of pages and now i just wanna say how fantastic this forum is. I've always thought its good to write something out because you can then think about it in a structured way and it helps you understand and think things through, but to then also have people here to, not just advise, but just pure simple support is fantastic. you guys rock.

I think Mourinho would love a player like Luiz. He may get frustrated with him if he spends a lot of time out of position, but hes a player i can really see mourinho wanted to mould to what he wants. I really see Mourinho pushing Luiz further up the pitch as well. and im sure there were quotes (flase obviously, just like these reports) of Mourinho saying he sees Luiz as the future captain of this club... sick of all the media rumours during the off season. does my tits in. come on EPL! return!

Lamps is on Sunday Brunch on channel 4 (UK) for a chat. should be a laugh. not sure exactly when but in the next hour or so he'll be interviewed.

haha of course! im guessing its more for fun and motivation rather than smashing the sao paulo record! you can literally just take out and move around the stuff in that table around your weights and what you are currently doing. even if you just do some intervals once a week around what you are doing at the moment itll give you a benefit. if you run 10k every day at 9km/h then you will be very good at running 10k at 9km/h when it comes to it, if thats all you want then thats very good. the intervals and the endurance training is to help improve on that rapidly so you can run 10k at 12km/h instead. there are so many different ways of doing things: e.g. you could just up the speed 1km/h every 4 sessions or so. doing your weights is fine. the 2 exercises may conflict but you will still see improvements in both areas. the one thing i would make sure you do is some running outside before the run. its very different from running in the gym so would be good to do a couple outside just get the feel for it becasue there aint no AC and even ground out there!

just enjoy it. i think signing up for a half marathon is a great wait to try and inspire some CV exercise. but if you want to really improve and clock a good time heres some advice: I dont know how long you've got to prepare, but ideally you want to spend your first week or 2 (depending on time and current ability) just building up to the distance. so youve done the 10k, run 15k ASAP (even if its slowly and a crawl!) then finish on the 20k (or however long the actualy marathon is!). record this time as well. then once a week you will run 20k at or close to race pace (and record the time), thats it. its to keep you familiar with the distance to help pace yourself naturally. at this point the benefits you get from just running 20k are minimal. Intervals: to train to improve you need to do a variety of interval training. As its a half marathon the intervals need to be a bit longer than you may suggest for a footballer. start off with 5 minutes of high paced running (a fast enough pace that you will not be able to go beyond 5 minutes!) then 5 minutes rest (walk/light jog) and gradually increase this to 7 minutes on with 5 minutes rest. then 10 minutes on and 5 minutes rest. Speed endurance: another part that helps greatly (and will be very important in the last week or 2 before the race) is speed endurance. this is really high intensity intervals. you need to be running at atleast 80% of your maximum sprint speed for this. some e.g of intervals would be: 3x 30s runs at ~90% of your max speed (with 30s rest). 3 x 60s runs at ~80% max speed (60s rest). start of with the first one, then after a couple of weeks do the second one. you only need to do these one session (and increase it to maybe 2) a week. the day after you will be very sore in the legs muscularaly so it may be ideal to have either a rest day, or a day consisting of the next part of fitness which is low intensity running. low intensity running: this is like a warm up or a cool down. really slow paced running, not too exhausting, but a long distance (at least 10k). this isnt at race pace, its just to keep the body familiar. and of course, eat lots of carbs! so an example, lets say you've got 8 weeks: LI = Low intensity SE = Speed Endurance this is just an example. completely depends on the amount of time and how seriously you take it. you can add in more sessions or you can take out some. the last week or 2 are designed to reduce the amount of distance you are covering, but increasing the intensity you are running them at. infact in that last week, that last session should be the same as the session before (3 sets of 30s). as you get closer to race day intenisty should increase and distance should reduce. so each session lasts no more than around 60 minutes. you can sometimes do 2 a day (do a lower intensity workout in the morning and a higher one in the afternoon). as its running you'll find that you dont get too many muscular aches (you may in the first couple of weeks, and after the SE stuff) but you should find you are capable to do a high frequency of exercise as long as you are eating well. a professional marathon traininer doesnt usually have a rest day in their peak of training. they would count running 20miles at a slow pace a rest... Looks like you have good genes! i wouldnt worry too much. if it is something you want to keep on top off then join a tennis club or dance club. find a friend you can go on walks or jogs with. or even join a gym if you think its something you'd like to add in to your life. but there is really no need for a gym. just go on walks, little jogs, play tennis with friends and dance the night away! and if you dont want to lose anymore weight (you are light!) you should be ok becasue as you exercise you will feel more hungry, so just eat as your body tells you. just dont over eat or under eat, but judging by your current weight it looks like you have good control of that. just carry on enjoying yourself whilst adding some activities! its really that simple!

When i first heard about this whole Mikel going, my first thought was "Luiz is moving up the field" i think it makes perfect sense. I still wouldnt be suprised if we did by another DM, but i honestly think Luiz wont be playing much at CB next season.

I really would not look to make it a lifestyle. i think its a good place to start, but once a decent weight is reached it would be so much healthier to involve some exercise and re introduce carbs. obviously if it is something that is working for you then its up to you wether you continue it. for example, if you have tried many different diets, and this is the first thing thats worked for you, and you really want to lose some weight, then you're probably right to stick with it. but if this is the first thing youve tried, it shows you've got discipline due to the success and theres no reason to why you cant introduce some exercise and enjoy a balanced die, because you clearly have the ability to adapt and maintain. just had a quick whip round some research because my knowledge of the keto diet is limited to about half a lectures worth... but recommendations are similar to what i've already said. it is effective, but should eventually be replaced with a balanced diet and exercise. there looks to be some nasty complications when used long term (rare, and mostly in children though). it looks to be an effective treatment for epilieptics as well... interesting! fair play to you for doing it though, i love carbs too much to be able to do it! and again, congrats on your weight loss, it is quite impressive.

BOOM! phone = 10-14 days to repair at £80. atleast its off and sorted now. just hopefully it gets repaired! if i wait 2 weeks and they say they cant fix it or its gonna cost £100+ then ill be livid. i can buy a 2nd hand one for about £100 and it wont take 2 weeks to get to me! life is hard without a phone

Im glad this is working for you, and you've dropped some serious weight. so well done! despite the success you are having with the diet, its not something i would personally recommend. In the long run this diet fails, BUT i think if used properly it may be useful. so, you are having great success at the moment, and i think you've done well to lose the weight, i would say carry on with this and lose a bit more, but i can not emphasise enough how once you reach about 90kg (maybe a bit less) that you come off it, and start to exercise and eat a more balanced diet. If you stay on the keto diet, you will most likely reach a point of failure which is hugely common with low carb diets (which is another reason why i recommend you ease yourself off it once you reach a certain weight where you are capable of exercising more easily). Theres a reason why it is recommended by the top dogs that 60% of our daily intake comes from carbs, carbs are hugely important for function and health. and when it comes to exercising its even more important - even when losing weight. this keto diet will cause some serious strain on the liver. you will also feel really tired, get dizzy, even suffer some feverish symptoms and worst of all... BAD BREATH! the lack of carbs limits transport of vital nutrients, it'll effect your water storage and therefore vitamin availability (hence the shit symptoms). so i would personally say carry on with it,but as soon as you reach a decent weight, return to healthy balanced eating (whilst keeping a calorie deficit) and exercise. its better to be fat and fit than thin and unhealthy, but if done correctly tou should be able to achieve the fitness inside and out! for ANY diet, the main positive of them is that it gives you a guideline and something fixed to work towards and achieve which is why they show success BUT every diet is wrong and unhealthy! the ultimate diet is a balanced diet, that has a deficit and regular exercise - but this diet is hard to follow has most people dont know what a balanced diet is! as already mentioned by the superb SinineUltra, you are young and still growing. if your genetics are right, then you may not even have ot exercise to get bigger arms from exeprience, the arms sort themself out if you do exercises such as benching, press ups, chin ups/pull ups and similar exercises. you obviously have bicep curls and tricep exercises you can also do (work best after youve done the previous exercsises mentioned) but if you are doing the exercise, they are muscles that support most movements so will eventually grow. the lower arm are also muscles that will develop if you start to lift weights or do pull ups etc. if you grip confidently and strongly, it will work them! just eat well, and try and get in to doing some resistance exercise and you should get the growth you desire. also, joining the navy, they will give you some routines and support that should lead to you developing, so i wouldnt worry too much!