The sleeve keeps you supported and will help prevent injury from over/under extension.

The custom orthotics are superior! That is the best option.

hey raynor, I seem to be having trouble putting on more weight, I have been browsing this sub forum for a few years and have learned a lot, I understand fully that to bulk you must eat more etc, but I am just a lil confused from my diet as I am over 1k calories in surplus and still not gaining weight, I was wondering if you can shed some light as to why?
I have been lifting roughly 1-1.5 years, I'm 20 years old, 6'1" and 96 kg (211 lbs) gained almost 30 kg since I started
I am just trying to continously gain weight, regardless of how much fat is gained for now
My current daily eating plan is as follows

Breakfast

100g muesli apricot and almond + 150g yoghurt (378 + 172 = 550)

Lunch

3 peanut butter sandwiches (roughly 300 calories according to myfitnesspal, 3x300= 900)

mid day

homemade shake
* 500ml fullcream milk = 320 calories
* vanilla icecream, roughly 200g = 340 calories
* unflavoured protein, 2 scoops = 167 calories
* 3 tablespoons of olive oil = roughly 300 calories
*(some other things like nesquick and creatine but not worth noting calorie inputs)
total = 1127 (doesnt seem right for what is in there)

dinner
roughly 400-500 calories (different meal each night)

post-dinner meal
2 peanut butter sandwiches (roughly 600 calories)

before bed
same shake as posted before = (1127 calories)


total daily intake (every day is pretty much this exact regime) = roughly 4700 calories

majority of maintenance calculators say i need ~ 3300 calories, so im 1.4k calories over that and still maintaining weight, can you spot something obvious that I have over looked, all calorie calculations are done through food packaging labels and then confirmed through myfitnesspal

any help would be much appreciated!

You are a hardgainer.

Please refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide


Secondly, digestive enzyme tablets are definitely something you want to look into.

Thirdly, your protein intake seems low. Peanut butter should not be your primary source of nutrition. It's good in a supporting roll, but definitely not as a primary source. I would advise trying some weight gainer shakes throughout the day if its more convenient for you than making meals.

Sent you a PM regarding something

Hey Raynor, have a quick question for you...

I'm 5'10, 220 lbs. I'd consider myself an active person, always going and I work on my feet.. I was recently diagnosed with Ulcerative Colitis, and a severe case of Anemia "my hmg was 6.3 and my hematocrit levels were around 21%".. They're getting ready to start me on an Iron infusion to raise my numbers back up faster, currently, i'm 9.6 hmg, and its been roughly a year since I was diagnosed with the above numbers.

Now I know from medical experience that anemia can cause hypertension, but what are some ways of counteracting that? Any OTC vitamins other than iron you would recommend that might lower my BP? Currently, I range between 130/70 all the way up to 150/90..

As far as I can tell, I eat rather regular, maybe a bowl of cereal or a few eggs in the morning, a salad for lunch and usually a protein for dinner time.. So I don't feel that the diet is the culprit.

After you get your iron levels back, you should see great improvements.

However, you also should keep your electrolytes in check, particularly make sure that your sodium levels are 1x, potassium levels are 2x, and calcium+magnesium levels are 1x. Example, 2g of sodium per day would require 4g potassium and 2g calcium/magnesium. In addition, make sure you are drinking at least 1 gal of water per day. Furthermore, Increase your Omega-3 intake considerably, at least to 2-3g with each food meal, per day.

Lastly, try getting Twinlab Stress B (which is a full B Complex + Vitamin C), as well as ZMA, which you should take before bed (try NOW! brand).

Thanks man, quick update.. My doctor has me on 26mg of oral iron immediately after a meal. And some vitamin C..

She told me that the first time in 9 years of practice, she'd never seen someone with 0 iron stores. I got a 1000mg dose of iron through an IV.. I feel so much better.

just want to say if anyone need help with finnish or polish language, feel free pm me or ask me, im also professional and have been in multiple strongman competitions.
good topic raynor.

That is quite a severe case! Please increase your intake of iron rich foods as well.

coworker told me whole foods sells "cheese" made from almonds. what are your thoughts on the ingredients?




This post was edited by carteblanche on Aug 7 2015 10:55pm