Quote (ForbiddenOath606 @ Jun 12 2013 09:37am)

How long after working out a particular muscle would be optimal to refuel. Within 30 min of total work out, or 30 min within a muscle group?

example.

Did 1.5 hr work out.. finished biceps at the 1 hour mark, then did other muscle groups for the last 30 min. Do the biceps need refuel right away or will it be fine to refuel about 20 min after total work out.. so about 50 min after biceps was done, or is that too long a gap

Quote (TempoONE @ Jun 12 2013 12:42pm)

What's the difference between ON Pro Complex and ON Gold Standard Whey?

I'm cutting and the pro complex has way too much carbs.

Quote (SKCRaynor @ Jun 11 2013 06:28pm)

approximations based on macronutrient requirements for body type/weight/height and goals.

Generally, we start with caloric requirements for height/weight. Then we consider body type and metabolism. After that, we consider the persons goals. Once we get a caloric requirement for all of those, we determine minimum necessities....ie: 1-1.5g / lb bodyweight of protein for bulking (minimum). We also establish maximum levels of things, for example, 20g carbs on keto.

After all items are calculated, we prioritize based on the above structure. If a person is looking to lean bulk, as long as they hit protein requirements and keep the calories in check, they can pretty much do whatever they want. However, if that person hits 300g of protein, 300g of carbs, and 50g of fat, and still has 500 cals left over....it would be appropriate to give that person additional protein as a priority, carbs secondary, and fats tertiary. The reason for this is that protein is the most satiating of the macros. This will keep the person feeling full, longer, and thus prevent them from going over with calorie dense foods, particularly sweets.

I can literally talk about this subject all day...but I think you get the idea.

Quote (SKCRaynor @ Jun 11 2013 03:16am)

Exactly. It does seem that you have relaxed too much and thus have removed the consistent growth you were previously enjoying.

4-5 days a week of training and GREATLY increase your calories. You need at least an extra 1,000-1,500 cals per day to reach your goals. More cytogainer, more eggs, more chicken, more steak, more complex carbs (potatoes, pasta, brown rice, oats, etc). Add more good fat too (olive oil, avocados, etc)

FOREARMS GUIDE::

forearms would need to be trained 2x per week to bring them up to speed. You will need to do a higher volume with them than your other muscle groups:

Front BB Wrist Curls
Rear DB Wrist Curls
Side DB Wrist Curls
Front Cable Wrist Curls
DB Twists
Overhand Curls
Hammer Curls (DB)
Towel Curls (add a towel to the bar on a starndard DB/BB and curl with it, gradually using a thicker towel each workout so that your grip opens more and more)


do 5 sets of 4 exercises (your choice) with sets like this

Set 1 - 10-15 reps low weight warmup with good form
Set 2 - Increase weight for a maximum of 12 reps
Set 3 - Increase weight for a maximum of 8 reps (8th rep should be extremely hard)
Set 4 - without stopping from set 3, cut the weight down by 40% and do as many reps as you can until failure
Set 5 - without stopping from set 4, cut the weight down another 25% and do as many reps as you can until failure.

Quote (SKCRaynor @ Jun 12 2013 01:07am)

It's great.

You should be following this guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367#p332710367


Basically, 20g / day for a week, and then 5g / day every day after that until you cycle off.

Quote (SKCRaynor @ Jun 1 2013 04:39pm)

DO NOT use either. For microwave use, stick to ceramic or glass

Quote

I do NOT advise cooking anything in plastic, regardless of it being BPA free or not. Plastic when heated gives off chemicals INCLUDING, but not limited to BPA.

To simplify things, just get a good pan without teflon, such as the greenpan or any other ceramic coated pan (or stainless steel pan) and just make it the old fashioned way. The extra time it takes is approximately 2-3 minutes.

Quote (SC_Leader @ Jun 13 2013 01:17am)

A friend recently gave me this as a gift. I'm not familiar at all with pre workouts

http://www.supplementwarehouse.com/viewitem.asp?idproduct=220614&pxc=4&sh=1&ing=1&gclid=CLmm75uj4LcCFaN%5FQgody3kAiA

Thoughts?

It's been working quite well (info near bottom)

Quote (BeastOf_TheEast @ Jun 13 2013 03:31pm)

do i have to do the loading phase? can i just start with 5g a day?

Quote (carteblanche @ Jun 13 2013 11:52pm)

i'm looking at the pyrex brand on amazon. the containers are glass but the lids are bpa-free plastic. is that ok? if not, how do i cover it? with plastic wrap? or is there a better brand? i just noticed the high rating on pyrex

http://www.amazon.com/s/ref=bl%5Fsr%5Fkitchen?encoding=UTF8&field-brandtextbin=Pyrex&node=1055398



I was looking into the microwave stuff so i can make it at work. no stove in the break room i'll stick to boiled i guess. i am looking at the greenpan on amazon and many of the reviews say the pan turns to crap after a few months