Quote Originally Posted by Beren Son Of Barahi
the muscle soreness is manageable, but it could be better. i think ill try taking some protein, see if it helps and go from there. i don't really like doing things too much too soon or i get bored of it and i stop doing it, iv found that i am better off to do something a little easy for while until i get it to be routine, once its routine then i can start to push my self. also, although i would not say i am weak, or whimpy, i find that this being my 1st week of this, i am finding it harder then i thought i would. so i am not sure if i could handle the 285 crunches and 235 push ups you suggest. The leg lifts are great, but i am doing them before anything else and they take their toll on me.

other then the crunches and push ups, what do you think of the positions , plank, low board ect? are they of any value at all? i know its mostly muscle endurance it is building but i feel like they help overall. i would be interested in what you think.

Holding the shoulder stand and hand stands are to build up my back muscle after a car crash, as well as doing back bends (lie face down, lift arms in front of you, and lift you legs straight, lift as high as you can and hold it for 30 - 60 secs, you should in time get it so that your hips are the only thing touching the ground). after hold the hand stand i try the push ups. i don't have anyone to spot me so its hard to get used to it.

I am not tring to spot loose fat, instead i am trying to build the muscles under the fat so that in time ill be loosing fat from all over, and with any luck have some more muscle as well..

and thanks, ill keep your suggestion as a goal to where i should be aiming for, it shouldnt take long to get it all together...
It's your call, obviously. But the routine I suggested is part of the average boxing workout about 4 weeks into the training year, about 3 times a week.

Planks, etc are great for your core muscles, but don't get bored with it. I mean there is only so much fun in holding the same position for 5 min. Experiment, introduce a swiss ball, ask your gym instructor for some ideas.

SFTS, 7000 cal is quite a few cal. You obviously do some other sport also. I can't imagine you consuming 7000 cal a day for however many sets of 3 lifts...