Keto startish - 4 wks in, taken 9-20-17

205 lbs

Ive been mostly focusing on conditioning and discipline and form, the first half of this 12 week boot camp Im doing.  The second half will be more about strength.  Really pushed myself Friday and then again today.  Im feeling confident.  It took me a long time to figure out that it was ok for me to just groove on being strong.

Tips for men looking for women online

this is based on my experience as someone who read those ads (or filters through them) looking for some fun/ physical gratification.  Id love feedback from men or women who have experience in the online "dating" or "personals" world, including things like craiglist, sls, pof, okc, etc....

1. Use a picture but not a cock shot. Use a picture but not a cock shot. Use a picture but not a cock shot. We know you have one. If a woman wants to see that pic she will let you know. If you think your cock is sooooo special that it HAS to be mentioned in the context of what you have to offer, include a few words. Do not make it THE thing that defines you.
2. Post a picture that shows a little about who you are. Faces are nice, but we understand you can't always post that. But a distance body shot that shows a bit about your body type and fitness level and race/appearance and activities that you enjoy, can be a deal maker or a deal breaker. So plan ahead (ie no bathroom selfies) and get something decent. And a little sexy, including your personality. If I am a book worm and your pix has a bookcase in the background, I might be a zillion more times interested in you. So don't underestimate the power of pics to say a bit about who you are and why you are so special. And think about why your are hiding your face, if you are. Maybe you shouldn't. NOTE: using photoshop makes you look stupid. Don't do it. Especially do not photoshop your “hot bod” pix or your “cock shots” if you must send one. Resist the temptation. Don't do it.
   
3. Be persistent but don't just keep reposting the same ad- You might have to post 30 times before you get one good result.   What catches someones eye, and when they might happen to be online and see your ad, is unpredictable.  I have to weed through hundreds of ads before I find one that might be worth answering.  And then of course I am often wrong when I do answer.   But if I see that exact same ad over and over, I ignore it.  
   
4. Be honest.  if you have only 2 hours between 1:30 and 3:30, say it.  If you are married don't drop hints.  just say it.   Don't say you are available when what you mean is that you wish you were, and you are hoping something can be negotiated.  Know where you are coming from.  I don't want to have to email back and forth a bunch of times just to figure out if you are legit (to whatever standards I have) or if you are just wasting my time. Even if you are otherwise wonderful, if you aren't clear and honest, women will lose interest.
   
5. Be honest part2.  Don't lie about romance and dinner and a movie if its not true.  If you want someone down and dirty, then say it.
6. Use time specific words. Talking about “tonight” means nothing to me if I don't know when “tonight” is. If I am searching for specific key words or only clicking on pix that catch my eye, I might see your ad a week after you posted it. So if you are only available at one time, then say exactly when that is.
   
7. Do not play the self pity game.  Complaining about how hard it is to find a "real woman" or making bitter jokes about your ex or whining about your sexless marriage is REALLY unattractive.  Be a man.
   
8. Give real information about yourself and what you have to offer-  use keywords and include facts so I can find you in a search.  If you are "looking for sum fun, HMU" you will not get anywhere.  If you can offer service, or a massage, or 420, or anal, or you're awesome with rope, or a masochist, or whatever...  let us know.  Don't just say you're adventurous and fun loving or that you aim to please.
   
9. if you're available for a quick meet and greet, coffee, whatever, during the week, advertise that.  Most women feel much more comfortable with a bit a "6th sense" about their potential partners.
10.  Use keywords.  tags. whatever.  Ill say it again.  Women have to filter through hundreds of ads, so use words that are easy to search for.  Include your age.  Add "fit" or "heavy" or whatever...  let me find what I want.   Some of us like xdressers and some of us like aggressive types and some of us like cuddles...  so advertise what you've got.  Because if I want cuddles, I won't respond to an ad about general good times.  I will respond to someone who is clear that they are on the same page as me.  
    
11. Be clear about what you want to do.  If you want to meet up in a hotel room on Friday (use dates not just days, search results are hard to navigate), say it.  If you Want to meet up for a lunch time, back seat of the car quicky, say it.   If you just want sexting, say it. If you can host say it. If you can't, say it.
    
12. Be realistic. If you actually want to make something of this, do not advertise for college co-ed lesbians who want to learn about submissive cock service. Its not going to happen. Don't advertise for a barbie doll if you don't look like Ken. Etc....
    
13. Don't be vague about what you like.  "I love all women" is not true.  You have things you like more than others, and hopefully you have some actual hard limits.  Age or size or boobs or race or hairstyle or groups... whatever.  If you are too specific no one will respond because they want to be appreciated for themselves, not for how close they are to some ideal that exists only in your mind.  But if you are too vague it sounds like you just want something/ anything that you can get your dick wet with.  Not cool.
    
14. Talk about a few things you love and are good at.  Eating pussy or bondage or foot worship or whatever.   Make the list short and to the point and exciting. Sell yourself.
    
15. Other men: You will get responses from guys. You can say “no men” and it will cut down, but not eliminate. Don't get your panties in a wad about this, men can be aggressive. (just image what we'd get if we advertised!) But do consider what you really want and how badly you want it. I'm pretty sure the stereotype about gay guys giving good blowjobs, is true.
    
    
    
    
    

I shall do this program

http://danjohn.net/2013/12/the-forty-day-workout-again/

I just need to figure out which exercises and start logging

Strength train 5 days a week, frequently, low-rep, constant load. Here’s what I mean: pick a couple of lifts—actually, use my friend Dan John’s fundamental human movement blueprint: push, pull, hinge, squat, loaded carry.

1. For the next 40 workouts, do the exact same training program every day. (For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.)

2. Pick five exercises. I suggest you do a squatting movement like the goblet squat or overhead squat as part of the warm-up, as you don’t want to ignore the movement, but it might be fun to focus on other aspects of your body.

3. Focus on these five movements:

• A large posterior chain movement (the deadlift is the right answer)

• Upper body push (bench press, incline bench press, military press)

• Upper body pull (pull-ups, rows, or, if you’ve ignored them like me, heavy bicep curls)

• A simple full-body explosive move (kettlebell swings or snatches)

• And something for what I call an “anterior chain” move (an abdominal exercise). I think the ab wheel is king here, but you can also do some other movements best suited for lower reps.

4. Only do two sets of five reps per workout for the deadlift and push/pull exercises, and one set of 20 to 50 for the explosive move. Do a solid single set of five reps for the abs.

5. Never plan or worry about the weight or the load. Always stay within yourself and go heavy “naturally.”

6. Don’t eat chalk, scream, or pound on walls. Simply do each lift without any emotion or excitement and strive for perfect technique.

PLAN:

WARM UP goblet squats start with 2*30lb * 10

1- POSTERIOR CHAIN hex bar deads start with 135 * 10

2- PUSH kb ohp 2*30lb * 5

3- PULL kb rows 30lb * 10reps * 2sets (1 per arm)

4- EXPLOSIVE kb snatch 30lb * 10 reps * 4 sets (2 per arm)

5- ANTERIOR CHAIN AKA CORE AKA ABS butt ups 10 reps * 2 sets

do this 5 times a week... also add cardio as much as reasonable, and yoga 2wce per week. Sample

sun ashtanga yoga

mon rest

tue yoga gym

wed gym

thur gym

fri gym

sat gym

Snatch General Reference

Snatch (weightlifting)

Tommy Kono tips
part 1 http://youtu.be/Lh99-EWC9h4
part 2 http://www.youtube.com/watch?v=uUjpbUJAf7w
part 3 http://youtu.be/UYb15ELz2-o

Mike Burgener
warm up http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf  http://www.youtube.com/watch?v=tk9MogjNas4
how to snatch  http://youtu.be/d0PITbWa0eU

Snatch- 2 pulls
http://youtu.be/f9bA4a2WjqE
http://youtu.be/rLc7jdx4-94

Slo Mos
http://www.youtube.com/watch?v=tk9MogjNas4
http://youtu.be/W0t0bPA1dpc
http://www.youtube.com/watch?v=x5i9BOvqeJ4

Analysis
http://www.youtube.com/watch?v=fxJqzCHFNVw

Squats general reference

Squat (weightlifting)

Demo
http://youtu.be/SW_C1A-rejs
http://www.youtube.com/watch?v=x6RIs8-AVwM

Form
http://www.youtube.com/watch?v=jpqWRmD-INI
http://www.youtube.com/watch?v=umc0-i7EKrk
http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
 


Hip Drive
http://www.youtube.com/watch?v=zTjPMKTqf9c
www.youtube.com/watch?v=GynDZgEB1U0‎
 


Low v High Back Squat
http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/

Push Ups, Planks, and Animal Walks general reference

PushUps and Animal Walks

Gorilla Walk http://www.youtube.com/watch?v=Tdwoctl_U84
Alligator Walk http://www.youtube.com/watch?v=SGVibrQrVWE
Scorpion Wild Thing http://youtu.be/a6ESyfCnC8U
CrabWalk http://www.youtube.com/watch?v=QOYlrCUc8pQ
Bear Walk http://www.youtube.com/watch?v=-OKN0zDXC7k
Dolphin PushUps http://www.youtube.com/watch?v=J4gdJHPkA8s
Judo/ Hindu PushUps http://www.youtube.com/watch?v=J4gdJHPkA8s
Side Plank http://youtu.be/V7HgEQgxHlw
Variations http://www.livestrong.com/slideshow/556257-10-essential-pushups-you-are-not-doing-but-should-be/
animal walks http://www.youtube.com/watch?v=XrB1C8P1-O4