Yes, light aerobic activity before ST is ideal, gets the body warmed up and all that. Basically your routine should look something like this:

Light/moderate aerobic activity for 5-15 minutes (until you break a light sweat)
Dynamic stretches for major muscles groups, particularly the ones you'll be working
Strength Train!
Isolated stretches

Keep in mind this doesn't involve Cardio.. that's a separate workout entirely.

Also, Hannibal is dead wrong. Getting bigger/stronger won't slow you down. A stronger muscle has the ability to fire more muscle fibers simultaneously for MORE, not less, explosive speed.

Adding weight CAN affect your conditioning level, because you've got more weight to move around. However, if the weight you add is primarily muscle mass, this won't be too much of an issue, because a muscle has more work capacity than its own weight by quite a bit... which means it can carry its own weight without taxing you, and still have plenty in reserve.

The eating plan of doom;
http://www.t-nation.com/findArticle...icle=body_69eat
and
http://www.t-nation.com/findArticle...icle=body_71eat
Bear in mind there are people who say the complete opposite- I just happen to be on the other side.

Good nutrition is a common sense thing. There are a few general rules to adhere to..... but everyone knows what a well balanced diet is. That's all you need.

LIES !!!
Weight lifting will make you slow and weak, look at my vid clips, slow, and no flexability !!

FAT IS NEED FOR TESTOSTERONE PRODUCTION. THIS IS A FACT!!!

No, fat is needed for ESTROGEN production. Testosterone production is boosted by the addition of muscle tissue.

Of course, a certain amount of dietary fat is necessary for the formation of a broad spectrum of hormones. This is true. But if you're talking about bodyfat.... you're thinking of estrogen. This is why women (even the really thin, or hot looking ones) naturally have a much higher BF% than men.

There is a lot of bullshit out there. As rampant as BS is in MA, multiply that by 1000 and that is about the level you will encounter in 'nutrition'.

Little doubt exists that high blood serum cholesterol levels are related to higher incidence of heart disease.

Research has shown high blood serum cholesterol has little or no correlation with dietary cholesterol intake.

http://bloxword.ca/McCarthy.htm

If you want to cut out foods, start with refined flour, sugar and hydrogenated oils.

As long as you don't cut out *****, you'll do fine.

Many hormones are built from cholesterol.

http://europa.eu.int/comm/research/endocrine/images/testosterone.gif

testosterone

http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/C/Cholesterol.gif

cholesterol

http://hcs.harvard.edu/~wishr/images/estrogen.gif

(the transparent gifs are hard to see on this black background, but you can see the main backbone is basically the same for all three)

The reason ingested cholesterol doesn't relate to the body's level of cholesterol is because the body MAKES cholesterol, it doesn't really absorb it. So there will be no correlation. However, there is a STRONG correlation between the level of Saturated Fat ingested and the level of cholesterol produced.

Fisting !!!
When a good old fashioned ass fucking isn't enough !!

Also, structural similarities between cholesterol and hormones doesn't necessarily mean that cholesterol is a hormone precursor. They may stem from similar precursors, thus having similar shapes.

But then, I don't very well remember the relationship between cholesterol and hormones.... so I'm no expert.

Originally posted by Little Idea
There is a lot of bullshit out there. As rampant as BS is in MA, multiply that by 1000 and that is about the level you will encounter in 'nutrition'.

Little doubt exists that high blood serum cholesterol levels are related to higher incidence of heart disease.

Research has shown high blood serum cholesterol has little or no correlation with dietary cholesterol intake.
.

I agree with your statement about the BS in "nutrition".
I agree with your statement about cholesterol and heart disease.
There is some support for your assertion about the inconsistent link between consumption of cholesterol and serum cholesterol levels. However, the proponderence of evidence still supports this link.

However, you implied that eating eggs (i.e have cholesterol. as opposed to egg whites) would increase T production. This is not correct.

I agree with Ronin's assertion about *****.
I agree with Ronin's assertion about ass fucking
There is some evidence supporting the link between fisting and the fact that Ronin is a dirty old pervert.

Originally posted by TaeBo_Master
However, there is a STRONG correlation between the level of Saturated Fat ingested and the level of cholesterol produced.

Show me the research