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12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!

Your mommy says, ‘never cheat’but when it comes to cheat meals, a little betrayal resets your body’s metabolism and keeps it high. Believe it or not but cheat meal improves muscle synthesis by directing your body to imbibe energy from nothing else but this very food. Some more? Insulin levels decrease during the cheat day and digestion of fatty foods and saturated fats enhance. On that note, dump your guilt and do cheat once a week.

Hello All, I'm excited to part of the rebellion! Why I am here? I'm looking for my online parttyyy for fitness adventures and support TBH, I also want somewhere to record my fitness journey! I'm a 32 year old RN (right now very part time hospice studying for my IBCLC) and mom of a little bug (just turned one!). I led an active pregnancy and have maintained my activity levels somewhat in this last hectic year full of life changes and, to be honest, piles o' stress. I ran cross county and track in high school. I've done yoga for years but mostly for the mental/emotional benefits. I started lifting weights about three years ago and really enjoy it. I follow the monthly Strong by Bret (Contreras... yes, the king of bottoms! highly recommend) program. I'm a big fan of the at home workout as well and generally go to the gym 3x/week but have been skipping days lately. I'm 5'8, 138 pounds currently. Right now, I am up about 15 pounds from before I started lifting and was very thin and about 8 pounds up from where I was when I was more muscular. I'd like to get my muscle back and feel good in my body. I've been making a lot of changes to get my mind in a good place and I know going through my body also helps that too from past experience. I'm someone who really needs to sweat to get to a place to feel good. I used to have the goal of looking like a character of mine from Skyrim but don't know how realistic that is? My tangible quest: weight lift consistently w/ progressive overload. Increase my hip thrust by 20 pounds w/in a month (currently 3x 10 @ 135). Increase 3 rep max for squat to 145 over next month while mainting good form. Go on runs w/ my family x2/week. Diet wise, vegetarian w/ meat eating family so I'm always down to find meat recipes. I'd like to get more serious about meal prepping. Can't figure out my class? When I played D&D with my brother growing up I always wanted to be a Ranger/Bard but I am a nurse and nurturer... so my adult self= healer?? Non fitness interests: I play the harp (but not as much as I would like!), making at home beauty products, fantasy novels, LOTR, cooking, baking, deep history, cults, archeology, Russia, watching tiny home videos on youtube OH! AND we are building a small house ourselves right now! Not a tiny house because it won't move but the same size! My life goals right now are to live the hobbit life. I've decided my vision board is basically Hobbiton w/ a little Rivendell thrown in there for spice and hotnessss

All right, all right, new year, fresh start! I actually don't need a fresh start from the perspective of "I've fallen off the wagon and need to start again", but more like "Time to look back at what I've done and where I can make improvements." But I don't believe a 'fresh continuation' is a thing, so... To catch everyone up, I'm a skinny guy who wants to build muscle. I was inspired by one of Steve's articles last summer to pick a routine and stick with it - for months, not weeks! I modified Anthony Mychal's 242 Method to include 6 "marriage" lifts that are performed on 2 days a week and then use a 3rd workout day to "flirt" with other routines I've seen. I stuck with it pretty well, doing Deadlifts, OHP, and Dips on Mondays and Squats, Floor Press, and Pull-ups on Fridays. A couple of months ago, I started doing a modified version of Kinobody's Bodyweight Mastery Program for my Wednesday workout, focusing on progressions for Pistol Squats, Handstand Push-ups, One-armed Push-ups, and L-sits. I'm still enjoying the routines, but I'm taking an opportunity with the new 4 week format to try and change up some rep/set patterns and see if it has any positive impacts on my muscle-building efforts. Oh, also, my previous attempts at trying to bulk up left me with a bigger midsection than I wanted, so I tried leaning down 2 challenges ago, stuck to maintenance last challenge, and now I'm planning to bulk for a couple of months. Now on to the goals! Diet/Fitness Quest 1 - Add 10# to my sandbag floor press I lifted 120# for 10 reps on 1/1, but I'm going to try and stick with a 5-rep range from this point forward, so I'll shoot for 5x130# this week and go from there. Quest 2 - Hit 3 sets of 6 reps of seated pistol squats for each leg Currently at about 4 reps per leg for 2-3 sets. I'm going to train these twice a week because I really want to master the pistol squat this year. The sooner the better! Quest 3 - Bulk responsibly - eat at a 250 calorie surplus each day This should be a relatively easy surplus to do and will work out to about 2 pound weight gain for the month. The hard part will be tracking my calories consistently. I hate counting calories. Starting weight = 154.66 lbs (7-day average) Starting midsection = 34.5" Starting chest = 37.5" Level Up Your Life Quest 4 - Less focus on my phone, more focus on my family Goal is no social media or games from 6-9 PM each night and no phone after 10 PM, except for reading my Kindle app. I'd like to spend the after-work/before-kids-bedtime hours focused on my family and the after 10 PM time reading actual books. I have 4 books I'd like to read over the next few months, including Steve's book when it comes out. I'm excited to get back into the challenges after a 3 week break and I'm excited to see what everyone else comes up with!

End Game Goal: Take little rose prince running with me this summer in an injury free maner. Mid term goal: Charity Bike ride SMART GOALS! 1. Battle the dark monster (Maintain balance physically and mentally. I get very grumpy every winter, i think its from lack of sun i go to work in the dark and get home in the dark) - New thing=use eliptical or run twice a week, balance with spin classes -walk at work 3 days a week 15-20mins. (this did not work last challange) 2. Train for the Journey (this will be my third year. I'm riding in memory of my dad who passed away from ALS donate here Train for the Cape Cod Gettaway 2015, 150mile road bike for charity="its not a race") -New thing= stretch those hips once a day -Spin class once a week, start/increase when ready Will now be upping this to twice a week 3. Don't eat horse meat. (eat well, eat even) -New thing= eat carbs earlier in the day vs. at dinner -Eat enough -I'm giving up sugar for lent* *what’s sugar? Well if it’s got added sugar then it’s off limits, So fruit is ok but sweetened dried fruit is not *One sugar packet or 2 sugar cubes in my morning coffee being the exception Things to Continue- -go to sleep before 10pm, wake up at 5am, 7am on weekends -keep a professional eye on my injuries, go to doctors and physical therapy as needed -Yoga on mondays -After lent: high impact carbs only once a week (sugar in my coffee being the exception) -continue to take iron supplement and vitamin D From Last challange Reward: Visit Rohan (take a horse riding class/session ) I've always wanted to do this its expensive but very modivating. I'll have to save up for this as part of my challange. ( will be waiting till spring to go horse back riding)

Reward: Visit Rohan (take a horse riding class/session) I've always wanted to do this its expensive but very modivating. I'll have to save up for this as part of my challange. End Game Goal: Take little rose prince running with me this summer in an injury free maner. SMART GOALS! 1. Battle the dark monster (Maintain balance physically and mentally. I get very grumpy every winter, i think its from lack of sun i go to work in the dark and get home in the dark) -walk at work 3 days a week 15-20mins. -go to sleep before 10pm, wake up at 5am, 7am on weekends -keep a professional eye on my injuries, go to doctors and physical therepy as needed 2. Train for the Journey (this will be my third year. I'm riding in memory of my dad who passed away from ALS donate here Train for the Cape Cod Gettaway 2015, 150mile road bike for charity="its not a race") -Yoga on mondays -Spin class once a week, start/increase when ready 3. Don't eat horse meat. (eat well, eat even) -Eat enough -high impact carbs only once aweek (sugar in my coffee being the exception)

I chose my username for good reason, because breaking news: students have very little money. As I stick to a (mostly) paleo diet, a breakfast/lunch of this on toast or that in a sandwich wasn't an option for me, and I had to devise my own meals. After some time of scouring for paleo meals that were ideal for my muscle-focussed diet (using a protein:carb:fat macro ratio of 40:30:30 as a basic guideline), I had trouble finding many that fit my food budget (read: not much). I stumbled across the famous 2-ingredient pancake recipe (blend 2 eggs + 1 banana, fry, flip), this was fairly ideal for my diet, but quite a pain to make every morning in a frying pan from pound-stretcher, especially if I wanted to get to the gym before a 9am lecture. Adapting from the pancakes I came up with the following recipe, it fits my macros, costs a mere £1.05 (may differ depending on where you shop) for an amount that could cover 2 breakfasts (I have half for breakfast and half as a post-workout meal), and tastes delicious. Apologies for the essay of an introduction, this is my first post and wanted to introduce myself somewhat, so without further ado, a recipe that requires no introduction. Ingredients: 7 eggs (you may wish to use egg whites depending on where you stand on the yolk debate) 2 bananas (preferably medium-large, as small bananas may result in more of a frittata) 1 scoop of whey protein powder (I like vanilla, but other popular choices include chocolate, maple, toffee, or banana) A dash of cinnamon (that's a metric dash, not imperial) Instructions: Preheat oven to 180C (unsure of Fahrenheit or gas mark equivalent) Grease casserole dish or equivalent how you see fit (some do not require greasing, I use 1kcal spray) Blend all ingredients together thoroughly Poor mixture into dish Place dish in the oven for roughly an hour (times may vary, keep an eye on it the first few times baking) Remove dish and allow to cool before serving Note: double, triple, quadruple the recipe if you like, increase to baking time will vary depending on the type of dish used. Feel free to recommend changes in the comments, and if you decide to try it yourself, let me know how it goes. Thanks for reading, -SB

Ok, so no theme this time. I thought about a Friday The 13th thing, but finding appropriate/fitnessy memes sounded exhausting. So: dragons. Dragons are always good. Plus, this way I get to search for dragons every morning before jumping into work. Booonus! Deviant Art, here I come! Overarching Goal Hasn't changed - still trying to get my body comp where I want it through tight-ish metrics + building strength to be able to do all the OCR-related things I want to do. I realize I *could* accomplish this goal faster by adhering to stricter weekend metrics and incorporating more intense workouts, but I'm lazy at heart - let's just stick to doing what I can do and to upping the baseline intensity level, rather than attacking a heavy-duty something all at once and fizzling out because no one's watching/my program has ended/I lose interest. Goal 1: Fitness I actually didn't do bad on my 'choose your own adventure' workout schedule last challenge, much to my shock. So … I'm going to go down that track a little further. I still want to work on doing an unassisted pull-up, I think the Spartan 30 challenges are kind of fun, the Spartan daily WODs are good for me (but intimidating), I love me some nerdy bodyweight routines, HasFit is fantastic, and I want to continue on with the mix of cardio/bodyweight/light weights/specific movements/yoga I'm already doing and see where that gets me. I'll be pulling from: Spartan WODs, HasFit, Neila Rey, and other places as I see them - my yoga class, for sure. Upcoming Races: Merrill Down N' Dirty OCR - October 5 Color Run 5k - October 18 Goal 2: Metrics Metrics make me happy and they work for me, so I'm sticking with them. As a refresher, my metrics are: 100 grams or under of carbs, 70 grams or over of protein, under 100 grams of fat and around 1500 calories. Water is the recommended by FitBit 64 ounces, and on the weekends I like my step count to be over FitBit’s recommended 10,000. I track food with My Fitness Pal and exercise, sleep and water with the FitBit Flex. Weight and BF are tracked with my FitBit Aria scale. FitBit. I also use a combo of FitBit + Runkeeper + Zombies, Run! To track my workouts, though I'm thinking of dropping Runkeeper and who knows what will happen when iOS8 and the new Apple Health comes out. I'm sure I'll be jumping at least some of these ships in favor of that, if it's as awesome as advertised. Goal 3: Get Your Shit Together I need to. I'm a grown-ass adult with responsibilities, short people that might notice if I no longer exist, and family members that totally don't want to deal with the headache of slogging through my shit should I croak unexpectedly. I should have a will made out. And know where all my important documents are located. To this end, the goal is to fill out the Get Your Shit Together stuff + enter all my other important crap into Evernote so I can actually find it (like my marriage license and the deed to my house - which may or may not be in a box at the bottom of one of my closets. Maybe I'll finally get that fireproof box my hubby has been wanting for years. UPDATE: GYST LIST Week 1: Will Week 2: Living Will Week 3: Life Insurance Week 4: Money Week 5: Details Week 6: Personal Items Other Goals Whittle more things out of the house - I'd like to clear enough off of a bookcase to get rid of it. This is going to take action, rather than planning. Continue the leaving my house on weekdays to at least think about being social trend.Work on the damn scarf I've been knitting for 2 years now. Finish before Spring? Continue streamlining my wardrobe/getting rid of shit I don't need/getting things that are too big for me altered so they're not wasting space/get the shoes I need cobbled cobbled.Drag the clothes I'm donating out of the closets they came out of out the door and to the donation place. Even if that means I have to backpack clothes out in batches every week on the way to the grocery store. Quit being lazy. This is a nebulous goal - more of a goalposts goal. I'll be reporting on progress, but won't be including this in my overall grading scheme. You know what? Screw that. This is a real goal. Worth up to 5 points. Internal dialogue edit: This is not a hard goal to accomplish in the grand scheme of life. Quit being lazy, dammit. Risk Internet failure less than a perfect grade. Now drop and give me burpees.

I figured since I'm new to the community and have only been lifting weights for about 3-4 months now that I'd share my current routine with you all. The individual workouts were designed by a Personal Trainer based on my goals and what I was able to do around a month ago. Day 1, Push: Bench press (5 sets of 10) Pec fly Push up Cable press Tricep pull down Reverse fly (4 sets of 10 as a superset) Day 2, Legs: Barbell squat (5 sets of 10) Dumbbell lunge Dumbbell step up Barbell glute bridge Leg press (4 sets of 10 as a superset) Day 3, Pull: Bent over row (5 sets of 10) Chin up (assisted if necessary) Pull up (assisted if necessary) Deadlift Bicep curl Push up row (unsure of actual name, you hold dumbbells in the push up position and pull them back) (4 sets of 10 as superset) Day 4, rest After day 4 I repeat the cycle unless I'm feeling particularly sore, in which case I take a second rest day before repeating. It doesn't fit a weekly schedule, instead I just repeat the cycle regardless of day. The exercises in the super sets aren't done in a particular order, I tend to mix it up and it varies depending on what equipment is most available. Any criticisms or advice would be gladly appreciated. Thanks for reading, -SB

Hi there, thanks for dropping by! I'm Paradigm and this is my third challenge! In my last challenge I noticed that I had lost a lot of flexibility that I took for granted over the last year and all the travelling. So I really, really want to rectify this. I also want to keep losing weight and get wedding dress ready! My Main Quest: Well, I have the same goal but really two quests. I am training to go to Tough Mudder 2014 in Manchester, UK. I have a lot of friends counting on me now as we reserved our spot and our name for the team! Along with that, I am looking to get in amazing shape for my future wedding. It is a bit further off, in 2015. But I hope to achieve my weight loss goals before the end of 2013 anyways so the rest will be toning, working on muscle building and just improving. So... to clarify... My main quest is to be able to fit in to my jeans, my favourite jeans from when I was 18. The Holy Trinity (Three goals): 1) Work out 3-4 days a week ( +2 STR + 3 CON if recieve a grade B or higher) I always have a hard time working this into my day, I make excuses and or find it difficult. So I want to make this and the flexibility training the parts of my challenge I focus on. I want to get healthy and then everything else will fall into place! Grade A - Consistent across all six weeks, Grade B - Missing minor days due to mishaps. Grade C or lower - I'm slacking if I get this. 2) Increase Flexibility to Pre-Surgery Abilities (+1 CHA +1 WIS + 1 DEX if receive grade B or higher) I had back surgery last summer and I think that's where I started being less bendy. I want to get back to where I used to be. I was incredibly flexible. And I have been told by my rehab for my back that yoga is a necessity to keeping my back healthy. So yoga will be a very important part of this challenge, I must do it every day to achieve a grade of A. 3) Reduce my waist by another 2" (+4 STR +2 DEX + 2 STA + 1 WIS on grade B or higher) I had huge success in the last challenge, but I still have a long way to go. So I'm hoping to lose another 2" off my waist by the end of this challenge. I will be keeping track of all my stats, but this is my measurement point for the goal. My goal is a 30" hip as I feel comfortable with that. But that will take more than 6 weeks, so I think that will be for next time. Side Quest: My life related side quest is to get my bank balance 5k into the positive before the end of the 6 weeks. This was my side quest last challenge, and due to lifes little curve balls we didn't make it. BUT we got a lot of things life wise (and expense wise) done, as well as setting our selves up for making money. But now, this challenge I need to get this in to the 5k or more balance. My Motivation(same as last time): I already hinted at it... But I've had a rough time in life. Not all bad or anything but I have been through a lot, especially over the last few years. I now have a business, which is my dream. I'm working on a video game with some friends which is going to launch soon, another dream. I'm getting married to an man who makes my past seem like it was all worth it just so I found him. Now my motivation is to feel comfortable in my skin. I feel like I am not the person I want to be, despite all my changes because I don't feel comfortable with how I look. I have always had a hard time realizing that I am better than I think I am, because even when I was skinny as hell I thought I was fat. So it's why it's not necessarily a weight goal but a comfortable in my skin. I want to feel good about myself and I want to look absolutely f'in killer at my wedding! (I'll stop mentioning it soon it's still just very exciting to me lol) Reward: If I complete these goals, we are going to take a weekend away up in Whistler.

This, after being a fan of Nerd Fitness and reading all of the blog posts, is my FIRST CHALLENGE! And it couldn't have come at a better time. This is also my first post! I can't wait to get to know everyone in the boards! So, about 8 months ago, my family (no, just me and 1 out of 2 daughters) kicked sugar....poof, no longer a problem. Started counting carbs...I maybe lost a total of 8 lbs in 2 months of logging every bit of food that entered my mouth? I had even been seen pealing the toppings off of pizza and putting it on a lettuce wrap, no lie! The girls nutritionist told me that I had a parasite in my gut and things weren't going to happen until I cleaned things up. Enter 10 day juice fast followed by a Paleo diet, which I discovered researching low carb recipes. The weight couldn't stop coming off! As of the end of June I had lost a total of 40 lbs! Let's just say that has slowed down a bit. On Mother's Day our family experienced an incredibly horrific hit from within which has changed all of our lived from there on out. After 17 years and 2 wonderful daughters with a man I met when I was 20, I am single again and living on my own with only 1 of my 2 daughters. (Challenges 1, 2, 3.....) My job works within the corrections system, however not in a corrections setting. You couldn't tell it by me these days. My anxiety, which seemed to have been gone when I kicked caffein a couple years ago, is raging daily. I quit smoking (aaaaaggghhhhrrrrhhhhggghhh!!!!!) which has been great.....intermingle daughter who is not with me hating me periodically and siding with the antagonist in the scenario, older daughter (who "was" a lesbian) having a boyfriend who is really respectful because he doesn't bring his pot and smoke it around her since she doesn't like drugs, but he WILL snort a Xanex in the bathroom while they are at the mall.... My routine has been a bit off. My will has waned. My focus, a little to the left. Even though it still tastes like crap, I have seen McDonald's more in the past 2 months than I care to admit. And the scale tells the tale.... SO, my Main Goal: Lose weight, gain muscle, routinely walk/run 3-5 days a week at least 4 miles at a time. 3 tangible challenges: 1. Track weight lifting progress each week 2. Run at least 1 mile of the 4 mile circuit 3. Use my lunch hour to work out in building gym at least 3 days a week I am Fighting For: ME!! I own my life, my body, my sanity, and all that holds those things together, and they are more valuable than other's drama and mania. I fight for my resolve. My focus. My control. My life, health, future. Me. I have lost 40 lbs, and have a lot more fat to lose. I went down 2 pant sizes, I could definitely go down another one! Haven't been a 16 since I was 20....maybe 21? I just turned 37 and have HUGE plans for my 40's! I have lot's of Cougar-ing to git to! I'm in.

I'm planning to continue sculpting my bodacious beach bod this challenge using sandbags, but I can't decide if I want to go for the buff "King of the Sea" look: Or a more streamlined surfer look: This is really just a placeholder. I'll get my goals typed up this weekend in time to kick off on Monday!

Hello All, I'm New here, This is where I'll be doing my Weekly (every sunday) check-ins. I hope you'll follow along with me! I'll Be Posting my workout logs, measurements, and pictures. If you'd like to know about my eating habits you're welcome to add me on the MyFitnessPal App, It's available for both android and IOS devices, my user name is RyanWilliams333 , I don't record EVERYTHING, but i make an effort to record most of it. If you'd like to know a little more about me, I'm about to make a post on the Introductions forum. This week's post doesn't have the workout log, I'll start those tomorrow.

hi everyone! i'm new here, although i've been reading some of these articles for the past two months. my problem is that i've gotten bored and unmotivated when it comes to my workouts. i work out 6 times a week, monday-friday twice a day, and once on saturday. i do an hour in the morning (monday, wednesday, friday are run days, tuesdays are climbing drills and thursdays are muscle failure) and then typically an hour and a half in the evening. i don't feel good after i work out anymore; i feel a bit frustrated. every time i do a work out i push myself to the point of shaking, but it just doesn't feel enough. i don't really know how to explain it. a typical week looks like this: monday morning, interval running (60-120s): 60 seconds of sprinting, 120 seconds of walking. usually 8-10 times. monday evening i go to the gym. usually i do ab work outs (planks for a minute thirty seconds, leg raises, flutter kicks, etc.) and squats with two 25 lb weights. i do 3 sets of 25. mix in a ton of stretching through out that, along with leg lifts (3 sets of 35) tuesday morning, climbing drills (straight arm hangs, heel hooks, assisted pull ups, leg tucks) 1 set with 7 reps, and then 2 minutes of dips. once that is done typically two minutes of push ups and 2 minutes of sit ups. tuesday evening at the gym, bent over rows with 45 lbs (5 sets of 10), 20 regular push ups, 20 one arm elevated push up (where one hand is on a medicine ball, about a foot higher than the other hand), 90 second plank, 30 second side planks. wednesday morning, 2 mile run. wednesday evening, leg lifts, flutter kicks, scissors, walking lunges with two 25 lb weights (3 sets of 10), squats with 25 lbs (3 sets of 20) and two more sets of the leg raises (20 scissors, 10 leg lifts, 20 flutter kicks). thursday morning, muscle failure. 4 minutes of push ups and sit ups, 15 eight count push ups, 20 squat jumps, 2 minutes of v- ups, 15 mountain climbers. thursday evening: same as tuesday evening. friday morning: 45 minutes of jogging + sprinting and 20 seconds of jogging backwards. friday evening: wednesday on repeat. saturday: a mix of tuesday evening and wednesday evening. sunday is my day off. mix in 45 minutes of racquetball after every evening work out. i take two supplements, a pre-work out and post-work out (pre work out is C4, post work out is a whey protein shake). i haven't been taking much C4 merely because i hate how insane i go when my face starts to itch. but my work out doesn't seem to be doing the right things. as i said, my body feels shaky and empty... but it doesn't seem enough. i don't feel satisfied and 100% spent when i leave the gym. i want to feel like there's no way i could possibly do one more thing. any suggestions? i would really appreciate it!