assumed you were already taking that...

Optimum Micronized Creatine Monohydrate

and Higher Power L-Glutamine (or now/optimum whichever is cheapest)

This is very complicated. Is he vegan or vegetarian?

If vegetarian, that means he eats dairy and thus could get by with a LOT of whey protein, milk, cottage cheese, etc.

If he is vegan, I can't help you - as there is no healthy protein source for a male that is vegetable based (soy is estrogenic and beans are incomplete)


Anyway, here is the VEGETARIAN BULKING DIET:

Must purchase the following items:

Optimum Nutrition Pro Complex or NOW! Whey Protein Isolate (follow the meal plan below for this)
Optimum Nutrition Micronized Creatine Monohydrate (follow the dosing guide here http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367 )
Controlled Labs Orange Triad (take 6x per day, 3 morning 3 night w/ meals)
NOW! Vitamin C-1000 (take 2x per day 1 morning 1 night)
NOW! Vitamin d-3 5,000 iu (take 1x per day)

Meal 1 - 40g whey protein shake + 2 large servings of fruit + 1 cup of oatmeal w/ whole milk and handful of almonds
Meal 2 - 40g whey protein shake + 1 cup brown rice + 1 cup black beans + 1 cup broccoli
Meal 3 (PWO)- 40g whey protein shake + 2 large servings of fruit + 1 cup of whole grain pasta or brown rice
Meal 4 - 40g whey protein shake + 2 cups whole grain pasta + tomato sauce + cheese + side salad
Meal 5 - 40g whey protein shake + 2 slices whole grain bread w/ peanut butter
Meal 6 - 1 cup cottage cheese + almonds + cinnamon

enjoy the dilaudid brother...truly a great thing.

hey there.

Ok first off, you really need to try to be eating 6x per day rather than 3.

Secondly...here is you modified diet:

meal 1 - 2 scoops of whey + 1 cup of oat meal + 1 banana
PWO - 2 scoops of whey with water post-workout + 30-40g sugar from fruit or dextrose/waxy maize.
meal 3 - 200g whole grain pasta /w pasta sauce + 6 eggs ( 2 whole 4 whites) + green veggies
meal 4 - 1/2 lb chicken breast + 2 cup of mixed veggies (GREEN VEGGIES but not peas)+ 1 cup of oatmeal
Meal 5 (pre bedtime)+ 2 cups of milk /w 1 scoop of casein before bed


heres the CKD for when you need it.

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

that's very strange. If you ordered from Bodybuilding.com, call them and demand a refund for a spoiled product (tell them that on the phone). They will refund you or replace the item...if you choose a replacement, get the ON pro complex NATURAL - that's what I am using at the moment.

shin splints...very normal from running..

Just work through it, over time the shin bones calcify and get stronger. It's normal among people who are new to running.

I have shin splints year round - just a genetic defect for me

Hi,

I'll be skiing in 2 days, would it be a really horrible idea to do a nice leg workout this evening ?

What is about the recovery time?

sorry to butt in but it could be from an oral yeast imbalance. I have had the same problem, not with this product persay but having like raw irritated patches on my tongue and maybe that product is irritating a problem thats already there

When and what dosage? I took creatine for a few weeks awhile back but never noticed anything from it. That was when I powerlifted.
I just remember pissing a lot from all the water I was drinking.

Would I still be able to gain strength and muscle mass with this diet?