Use this diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF (Intermittent Fasting)


Secondly, yes, BCAA's before exercise each day, 5-10g prior, and 5g at the 1 hour mark, then a shake afterwards.

Interesting question. Assuming you are wearing flat shoes or no shoes, it shouldn't cause any deleterious effect - as you are naturally high arched and thus should have natural structural compensation. Wearing shoes with abnormal structure for you can result in issues, however.

Hey Raynor,

Been having issues for a couple months with my lower back. I was helping my friend move a giant dresser down some stairs and tweaked it.

It's still bothering me like 6 months later, not really pain, just severe stiffness when I lift or bend over (like washing my face in the sink). It's kind of like the burn you get when your stretching a sore muscle that's really right.

It's located right above my tail bone, kinda the place on the lower back between where people sometimes get dimples.

Should I get this looked at? I went to the doctors, he said it was probably just a strained muscle, but it's been months and its really getting burdensome.

Thanks

tap water



alright, I'll book an x-ray, ty!



2,200 cals =o that's so little, myfitnesspal says 2,800 (I am working 9 hours or so labour, is 2,800 still excessive? I was gaining .5lbs/week @ 4,950kcals

Proper rehab is key for a seriously sprained muscle in the back. You need to do a brief warmup, follow up by deep stretches (only to the point that pain begins, then back off and repeat). Afterwards, ice the area and take ibuprofen as necessary. You should ice a total of at least 3x per day, 20 mins on, at least 40 mins off. Also try a good topical analgesic such as Traumeel to assist with the mild pain.

Lastly, the types of stretches to do would be standard toe-touches (slightly bent knees to focus on the lower back), the Yogic posture, downward dog and sun salutation, and hanging from a pullup bar and allowing the lower back to completely drop for at least 20-30 seconds (or as long as you can stand it without pain).

Lastly, use a belt when working out and avoid anything very heavy that stresses the lower back, such as deadlifts, good mornings, etc.

I did not remember your total caloric expenditure, I'll modify the existing plan for you.

PWO - 50g whey protein + 2 large bananas + 12 oz skim milk (made into a shake) 66g protein, 80g carbs, 8g fat [added approx 700 cals]
Meal 1 - 6 whole eggs + 6 egg whites (cooked in olive oil) + green peppers and onions + 1 cup oatmeal (uncooked volume) + 1/2 cup of mixed berries (any) = 72g protein, 50g carbs, 20g fat
Meal 2 - 2 slices whole grain bread + 2 cans of tuna + 1 oz of 2% cheese + 1tbsp mayo/mustard + veggies (tuna sandwich) + 1 baked potato w/ 1 tbsp olive oil = 72g protein, 80g carbs, 20g fat
Meal 3 - 8 oz grilled sirloin steak (trim off the fat) + 1 cup black beans + 3/4 cup brown rice + veggies + 1 tbsp olive oil = 70g protein, 70g carbs, 20g fat


280 g protein
280 g carbs
68g fat

2,852 cals approximately.



As you can see, I only added a post-workout meal. Shift that meal around to be PWO, and eat the other meals accordingly.





edit - to answer the other questions,


Switch away from tap water and into a good spring water or electrolyte added filtered water. Some good choices include Zephyrhills Spring Water, Smart Water, or even filtering your own water and adding the electrolytes.

In order to do this:


Add the following for each 1 gal of water (which can also work with tap water if you don't have a way to filter your water):

1 orange (sliced thinly with skin still on)
2 lemons (sliced thinly with skin still on)
1 cucumber (sliced thinly with skin still on)
Trace Minerals Electrolyte Drops



Here's a link to the electrolyte drops:

http://www.amazon.com/gp/product/B000VDLD9S/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000VDLD9S&linkCode=as2&tag=swanhealcent-20&linkId=EQMCNQKO5APTFPKK

This post was edited by SKCRaynor on May 26 2015 07:21am

Hey Raynor, I'm new to this thread but was looking for some meal plan advice.

I'm 5'8, 174 pounds, I'm not sure on body fat%, but I'm looking to cut the fat around my stomach and keep the muscle that I have already.

What should my meals look like? I have never actually meal prepped before, I just watch what I eat and try to stay away from empty carbs, and sugary food. I can't do cardio right now because I have tendinitis in both knees, but my doc said to do light biking for 10-15 mins. I'm really looking to cut fat and keep the strength, if possible.

Any help is greatly appreciated, I really don't even know how many calories I should be eating a day and such. Thanks for the help!

Hi Ray

As always thanks again for your help. I'm seeing noticeable results. New work schedule means I am limited when I can do my gym time. I can either go early before work when I wake up OR like at 7pm (but I hate the 5-9pm gym rush and end) up waiting 5 mins in line between all exercises so I will go before bed from 10-11.

if i choose option 1: How would I adjust this if I were to wake up at 6:30am and hit the gym? Meal 1 PWO? or should i wake up at 6:15 for meal 1, wait 20 minutes work out then meal 2 PWO

if i choose option 2: Do i combine my PWO with the cottage cheese thing as it will be right before i sleep? (Also do i take my sleep stack before or after eating the cottage cheese)

also: what are the benefits of going during option 1 over option 2(or vice versa) if any.

Thanks!

awesome thanks!! I ordered some electrolytes for this year!

Could you possibly also give me a dirty bulk meal plan for July onwards? I don't care how much excess fat I gain, I enjoy cutting so it's nbd. I'm hoping for atleast 1lb/week (I was eating 4,950kcals/day ((even on non-training/nonwork days)) and I only gained 1lb in 3 weeks at the end of my bulk

allergic to wheat, intolerant of lactose (I can eat a small amount of lactose, eg 50g of cheddar cheese)

Most of the food needs to be able to be snackable/packed to work (no microwave etc) pretty tired of brown rice and chicken though, I also prefer to skip breakfast, and just have a scoop of protein powder before the gym, and a big 150g mass gainer with 100g maltodextrno after my workout. I think I'll be needing around 5,200 kcals/day (I don't like eating healthy stuff like greek yogurt/quinoa etc) but not junk food like mcdonalds either, thanks in advance!

Hey rayor
Just curious does donating plasma hurt my gains at all or negatively effecting my health?