hey raynor , i am kinda tired of paying for casein protein , would eating a lot of cottage cheese be as good before bed ?

Hey ray,

AnythIng topical you recommend for acne?

Here is everything you need to get certified and so forth

http://www.nasm.org/

As far as what else you'd need? Well it would help to have a Bachelor's degree in Exercise Science or Kinesthesiology.

all the supplements you should look into =


1. Multivitamin (NOW! Adam or CL Orange Triad take 3 in the morning and at night)
2. EFA's (NOW! Super Omega 3-6-9 take 2-3 with every food meal, not shakes)
3. GAT Jet Fuel (take 3x on empty stomach first thing in the moring before morning cardio or just normally...wait 30 mins before eating) - Only use this during cardio or as pre-workout energy supplement if needed.
4. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
5. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
6. Kre Alkalyn (Buffered Creatine) Scifit Kre Alkalyn 1500 is fine - take 2x pills every morning and 2 every evening (non-workout days) - take 2 pills pre-workout and 2 pills post workout (workout days). Drink at least 12 oz of water with each dose.
7. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
8. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime
9. R+ALA (must be R+!!) (Take this 1x capsule 3 times a day w/ meals)
10. Acetyl L-Carnitine (take 2-3x per day on empty stomach)
11. ZMA (NOW! ZMA) (3x before bed)
12. Dopa Mucuna (NOW! Dopa Mucuna)(2x before bed)
13. GABA (NOW! GABA)(1x before bed)
14. Melatonin (1x before bed)
15. Glutamine (5g before bed and/or post workout)
16. Chromium Piccolinate (take 1x per day in the morning)

There are more, but that should get you started.

It depends, what are your exact goals?

Also, you want to know what exercises and in what format builds the most back muscle?

You can do HIIT or LISS for 20-40 mins every morning on an empty stomach with 10g of BCAA prior. This will help in conjunction with a good keto diet and cutting plan such as:



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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

Yes!

You can try the following:


Shea Moisture (brand) Body Lotion or Moisturizer (any flavor)

Burt's Bees (brand) Moisturizer (any flavor)

Yes it can. There is an EXCELLENT product for asthma and lifting.

Look up Vasopro or Bronkaid. Make sure you get the one with 50mg ephedrine.

Yes. Cottage cheese is my favorite pre-bedtime item.

1 cup cottage cheese + 1 tbsp peanut butter + 6-8 almonds + cinnamon + 1 packet of stevia

excellent thank you.

also im trying to put together a solid full body workout with various compounds in it that i can do every other day in between rocking a HIIT workout. think you could help me figure out a good lifting schedule for someone that is just getting in the gym?

ive had success working out in the past, and have gotten good results for my body, but i did alot of isolated muscle group workouts over compounds. i now see the error of my ways and want to figure out the best routine. it would be a three day weight training workout built around cutting for now. (im 209lbs at 6'1" right now and want to get below 200) so far ive lost 7 pounds in the two weeks ive been training etc. just need to add the weight training.