Adarq.org

Jeez, you guys make adarqui look like a child molester. lol. Her abs are insane! Also, I like the Holm hurdles, she really is bouncy.

1. 4000+ calories isn't uncommon, it's not just in the book. The high intake is necessary for high activity and to sustain energy during high intensity training. The calorie intake itself isn't for mass, it's for energy. Think about Michael Phelps who takes in 12,000 a day while training. Also, people like me tend to not eat enough, and a 2,000 calorie diet really only supports moderate exercise for a so called "average" person.

2. HIIT, if done with running, helps with sprints and endurance for races like the 400m. Actually, during track a lot of the 400m workouts are very similar to HIIT, the only difference is HIIT normally only goes to around 30 seconds of high intensity to 90 seconds of rest, whereas my times will vary up to about 1 minute for intensity and 3 minutes for rest because I increase distance in a pyramid up to 400m.

HIIT is not beneficial to gaining mass, though it is to cardio which is very important to me as a 300m hurdler and 400m runner. I have the kcal intake to support the energy and I'm not doing it for an extended period of time so it doesn't really impact my recovery very much.

4. They did, but don't worry about it, I'm not offended easily at all.

Oh, my height is 5'11" (might actually be 6'0 now, I'm 17 and I haven't measured in about 8 months) Body fat I don't know for sure right now but I'm thinking it's definitely under 10%. And like I said I'll take some measurements to help keep track. Thanks for the tip

1. Scrawny to Brawny is a training and nutrition book written by John Berardi. It has excellent information every hardgainer like myself could use.

2. The training actually calls for HIIT (high intensity interval training) twice a week, it isn't written exactly how I'm doing it, but it's fairly close and I'm in track so the sprinting intervals will actually benefit me later while still allowing me to follow the program.

3. Thank you.   

I'm doing the program and diet from the book "Scrawny to Brawny" in order to bulk up before track. I'll try to post here every day of the program until the end of Phase IV. (I'm on Phase II, Day 2, I'll start from Day 1 of Phase II)

Day 1: This is my first real day training since I tore my deltoid. My morning smoothie didn't sit too well with me and when I got home from my workout I threw up, just a bit. I'm still getting used to the extra calories I'm taking in, eating when you're not hungry isn't too easy for me. After my morning workout I felt like I hadn't done enough, but I remember it was explicitly written in the book not to add to the weight lifting. Sure enough, when I went to bed I started feeling my quads get sore along with my outer chest.


Day 2: I woke up a little later today in favor of doing my interval cardio workout towards the evening. Sleep was worth it, but I think work is going to slow me down as far as eating goes. I can't really have my snacks when I need to and my lunch and snack come a little too closely to eat comfortably. I'll have to space my meals a little better. When I did my sprints I started feeling pretty bad and I threw up after I was finished. It was most likely because I hadn't followed a good schedule with my food and I wasn't as well hydrated as I should have been. Right now just running hurts even my chest because of how sore it is.

That's all for today. I'm also starting a picture a day thing, at the end of the program I'll make a video to show my progress. I hope to get a lot of insight from other members and I also hope to make really good progress all the way through. Thanks for reading!