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If you want to limit fat gains it's best to reduce average daily caloric surplus to +150-250cal rather than +500 cal typically recommended. I wouldn't worry too much about minutia like sugar content and meal timing, which are trivial in the big picture. Keep it simple and focus on your...

Some good 'uns listed in the article below: http://hubpages.com/hub/Best-Pump-Up-Songs

40+ doesn't mean you can't build a lean and muscular body. Given you are very unfit and out of shape it would be best to focus on just going for brisk walks for 1 hr per day, doing some general mobility work like Magnificent Mobility DVD and bodyweight strength exercises like push-ups, squats...

http://www.bodyrecomposition.com/muscle-gain/supplement-marketing-on-steroids-by-alan-aragon.html As a non-steroid assisted novice 2lb of lean mass per month is a good rate to gain at.

At caloric deficit you'll lose weight. With your protein needs satistifed you should at least maintain muscle mass.

He might've got offered a contract to write a book...very talented writer.

Personally I like bowling it is pretty cheap and there is good opportunity for kino. Some other good action date ideas... http://hubpages.com/hub/Action-Date-Ideas

Some good ideas in this article and the comments below: http://www.t-nation.com/readTopic.do?id=1329323

Getting fast is not all about busting your ass on the track till you puke and your muscles are flooded with lactic acid (which will if anything make you slower). Your sessions still need intensity and commitment, but getting fast is mostly about training smart rather than training hard...

The routine seems good to me, it's all compound lifts, so feel free to add some isolations or other accessory lifts to bring up your weak parts i.e. for your forearms you might want to add plate pinches, farmers walk, grip crusher, wrist curls or whatever. One change I'd make is to remove...

Here are some agility drills you can do without a ladder: http://www.athletes.com/fun/md60.htm If you want to do some extra speed work in the mornings, you could add some plyometric exercises: http://www.athleticadvisor.com/Weight_Room/program_design.htm, keep it low volume though (20-40...

I agree with W.A. about the weight training adjustments. Sprint training and weight training should be on the same days for CNS optimization i.e. High intensity activities (max effort strength training, max effort speed work, max effort plyos, max effort agility work etc.) depletes your CNS to...

Professional swimmers (and pretty much all other athletes) are involved in weight training programs as well, so their physiques aren't purely a product of their sports.

That's pretty much the story of my sporting career in high school. Bulked up in year 10 for footy, put on quite a bit of muscle, but also some fat. Didn't do any sprint training, skills training or GPP work and the first training session was hell, not only did I struggle to keep up with the guys...

Max effort sprints (i.e. full recovery) do help help improving strength in the weights room (which will lead to muscle growth assuming all other factors are present), as they are a plyometric activity (improve the efficiency of your muscles stretch shortening cycle - your muscles stored elastic...

I was skinny and lacked athletisism even though I was alright at some sports.

Depends how much taller I get. I'd be happy with 80-85kg @ 10%BF with a high strength to bodyweight ratio in all my lifts.

Definitely stay away from bodybuilding.com like the guys have said. There are some good posters there but far too much junk. Thumbs up for ironaddicts.com

See this thread: http://charliefrancis.com/community/showthread.php?t=12750

Mechanics are very important with the deadlift. You basically want to be pulling the bar the least possible distance (which means standing close to the bar and having a narrow grip).