First of all, hypertension, if caused by physiological/genetic issues can typically be controlled with proper diet and exercise (ie: reduced sodium, increased potassium/magnesium/calcium, decreased saturated fats, increased unsaturated fats, increased water, proper supplementation, reduced stress, increased sleep, and plenty of cardio).

Secondly, as far as RP goes - I am not a huge proponent. I believe that the actual concept is fine, but in general it boils down to customized workout and diet routines. For you, a simple diet that focuses on healthy whole foods, low sodium, high unsaturated fats / low saturated fats, etc (as described above) in addition to 1 or 2 hours of solid exercise per day (with at least 30 mins of cardio) is going to be the single best thing for you, period.

Yes I am looking to trim some fat and cut up existing muscle. I do have free weights mabye up to 40-50 Lb's...

Body Goals it to just "healthy" be in a good shape. Flat belly "not a 6pack yet tho." bigger arms and strenghen other parts of my body like calf's and thighs[/QUOTE]




Hey there -


Sounds good, that's exactly the thing everyone in this country needs to be doing. well okay - this might get long, but I'll try to keep it brief and address each point individually -

Nutritional Health -

For a man of your weight and height - eat about 2,000 calories a day (try not to go over or under by 100 cal) Make sure to get most of it from high quality lean protein (fish, chicken, lean beef, eggs, protein shakes) and Good Fats (fish, eggs, avocado, olive oil, etc)

Eat 2 grams of protein per pound of bodyweight each day, spread out into 20% per pound increments. For you, you weigh 185 - we'll round that up to 190. that means you need to take in at least 380g protein per day. Split that up to 40-50 grams per meal.

Make sure to eat only about 100grams of carbs per day...split up in your first 3 meals (mostly at breakfast). Good complex carbs include: Oatmeal, whole grain bread, whole grain cereals (watch the sugar! shredded wheat and 100% bran are good ones), Whole grain english muffins, Brown Rice, Whole Grain Pasta, Veggies (especially sweet potatoes), and Beans.

Watch the sodium! Sodium makes you retain water which gives the appearance of being bloated or fat when in truth you are not. Make sure to consume no more than 2g (2,000mg) of sodium per day, balanced with at least 2,000mg of potassium (ideally 4g potassium to 2g sodium).

Eat plenty of good fats (olive oil, nuts, fish, eggs, etc)

Watch the foods in general! Make sure to eat good whole foods and protein shakes - avoid the fast food and processed foods (as well as restaurant foods unless you order very specific healthy things - like grilled chicken breast on top of a salad).

Eat every 2-3 hours (no longer, no sooner!) to optimize your metabolism for perfect building of muscle and burning of fat.

STOP EATING SUGAR! The only sugar you should eat is in the form of fresh fruits. If you have a sweet tooth or love soda (like me) switch to diet and sugar-free foods. Get Xylitol or Splenda sweetner for your stuff also, its calorie free and safe.


Supplementation


Make sure you supplement! Your body needs certain nutrients not found adequately enough in food - I reccomend the following:

Multi Vitamin (NOW! Adam is the best)
Omega Fatty Acids to take with every meal for Essential fatty acids (NOW! Omega 3-6-9 is the best)
Protein Shakes (For simple lean mass, Optimum Nutrition 100% Whey is the best)
30 minutes in the sun every day (For vitamin D support)
at least 1 gallon of water per day (I recommend bottled spring water like zepheryhills brand spring water)

I recommend using www.bodybuilding.com to buy these, you can also find coupon codes for that website on google and save 10%.


Exercise Plan

For the goals you specified, and given the weights you mentioned having I can provide you a perfect plan for gaining lean muscle and losing fat mass.

Every-Other-Day-Split -

Monday - (chest and back) -

5 sets of pushups (set 1 wide-grip, set 2 medium-grip, set 3 diamond-grip which is where your thumbs and index fingers touch forming the shape of a diamond between your two hands, set 4 low-grip, set 5 high-grip) this works all parts of the chest.
Do all 5 sets of pushups until failure (if you fail on the 8th rep for example, take a break, then move onto the next set)

Dumbell Chest Flies - (Lay on you back, grab some light dumbells 15-20 lbs max and extend your arms and make it look like you're hugging a barrell) an illustration of this exercise can be found here http://www.weight-lifting-workout-routines.com/dumbbell-flies.jpg
Do 5 sets of this 15 reps each set. Make sure to squeeze your chest tightly with each rep and feel the blood rushing to your chest. Go up in weight starting at 10 lbs in each hand and finish somewhere around 20-25 lbs each hand. Modify as necessary.

Dumbell rows - (grab a dumbell and do 5 sets for each arm - this exercise can be found here http://www.mothernature.com/images/library/books/PeakCond/Back-6b.GIF) Do a total of 5 sets for each arm (total of 10 sets) with 10-15 reps for each set. Go up in weight, starting at 25-30 lbs, and go up to 40-50 lbs.

Deadlifts - Find something in your house thats heavy (with even weight distribution) with the ability to grip it evenly on both sides (a good item for example is the end of your bed). Proceed to bend at the knees, lock your back, and lift with your back and legs at the same time. Really squeeze your back while doing this for 5 total sets.



Tuesday -

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.



Wednesday - Legs and Shoulders

5 sets of leg lunges - (http://www.philkaplan.com/transformpages/exerciseillustrations/lunge.jpg) make sure to use enough weight that you can feel a burn, but no pain! Also do roughly 15 reps before taking a break and beginning a new set.

OR

5 sets of dumbell squats - (http://www.bodybuilding.nl/usa/fotos/workouts/oefeningen/39.gif) - do light weight but enough that you feel a burn, and do this for 15-20 reps and burn your legs out! (you can do this exercise in substitution for the lunges if it suits you better)


5 sets of one-leg calf raises - Stand on one leg (with or without weight depending on the strength of your calves) and go up on your toes (of one leg) while the other leg is elevated or wrapped around the other. Squeeze the calf vigorously and feel the pump with each rep. Do 5 sets on each leg until total failure.

5 sets of dumbell shoulder shrugs - GO SLOW and do 15-20 reps, making a motion like you're shrugging when someone asks you a question that you don't know the answer to. exercise can be found here (http://www.la-fitness.nl/web/oefeningen/dumbell_shoulder_shrugscopybig.jpg)

5 sets of dumbell shoulder presses - go slow, do 15 reps for each set. Make sure to squeeze the shoulders at the top and feel the front portions of your shoulders getting burned out before you finish. (http://www.building-muscle101.com/images/dumbel_press.jpg)


Thursday

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.



Friday - ARMS ARMS ARMS!

5 sets of BICEP CURLS! - if you have a bar use it...if not, use independent dumbells in each hand. Put a decent amount of weight for you, and pump the biceps heavilly. Feel like each bicep is a baloon filling with air about to explode with each rep. (http://www.pro-weight-training.com/Big/alternate_dumbell_curl%20copybig.jpg)

5 sets of tricep kickbacks with dumbells - do 15-20 reps on each arm....focus on keeping your elbow and shoulder in-line and flexing the tricep until it feels like its going to explode. (http://www.building-muscle-101.com/images/triceps_kickback_1.png)

5 sets of hammer curls - same as bicep curls except you keep your thumbs pointing up and work the forearms and brachials along with the biceps. (http://blogs.nypost.com/40by40/hamercurl.jpg) do 5 sets of 15 reps and pump pump pump!

5 sets of dips - These can be done with two chairs or one. Two examples can be found here: http://www.bodyresults.com/_iexer/S2Clim9.jpg and also here http://img.timeinc.net/health/i/200712/c2strength2_225.jpg - do 5 sets of 15 reps, and squeeze the triceps on each rep. by the time you're done your arms will feel like jello (if you did everything correctly)



Saturday -

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.




Sunday - TOTALLY OFF, NO WORKOUT, REST UP! AND BEGIN AGAIN ON MONDAY!!!




Ok that should cover everything. Make sure to stretch before working out for 10-15 minutes, light stretching to avoid injury. It would also be best to drink a protein shake before and after workout for optimal muscle growth and anti-catabolic properties.

You will DEFINITELY see results with this plan.

any more questions ask me!

-SKCRaynor[/QUOTE]





Was ganna ask something similar to this. My weight is different and my right wrist is fucked. I currently cannot do pushups to my full potential. Not sure how I messed it up tbh. Feels like a kink. Been like that for about a week.

I weigh 174lbs
5'11"
22 y/o
I would eventually like get my 6 pack abs back, but not yet as I have too much stomach fat. I am also trying to work out at home and for my job I believe I burn roughly (depending what I am doing the days I work) 500-2000 calorie burn.
I don't got the money for the gym.
I only have 5-20 lb dumbell weights. Yoga mat, 6lbs ball.

I am trying to cut and lean out.
I would like to be 155lbs lean.
I also do not know my body fat %.

This post was edited by killerrs2 on Aug 23 2018 12:41am

If this is out of your scope, no worries but I figured I’d give it a shot..

My dad had acquired aplastic anemia from Imuran. A treatment option for my UC is Imuran, but my doctor doesn’t feel comfortable putting me on it due to my dads disposition.

I’ve tried doing research about AAA, but the only thing I could find about heredity is not in acquired cases..

What’s your thoughts on this?

Hey there -


Sounds good, that's exactly the thing everyone in this country needs to be doing. well okay - this might get long, but I'll try to keep it brief and address each point individually -

Nutritional Health -

For a man of your weight and height - eat about 2,000 calories a day (try not to go over or under by 100 cal) Make sure to get most of it from high quality lean protein (fish, chicken, lean beef, eggs, protein shakes) and Good Fats (fish, eggs, avocado, olive oil, etc)

Eat 2 grams of protein per pound of bodyweight each day, spread out into 20% per pound increments. For you, you weigh 185 - we'll round that up to 190. that means you need to take in at least 380g protein per day. Split that up to 40-50 grams per meal.

Make sure to eat only about 100grams of carbs per day...split up in your first 3 meals (mostly at breakfast). Good complex carbs include: Oatmeal, whole grain bread, whole grain cereals (watch the sugar! shredded wheat and 100% bran are good ones), Whole grain english muffins, Brown Rice, Whole Grain Pasta, Veggies (especially sweet potatoes), and Beans.

Watch the sodium! Sodium makes you retain water which gives the appearance of being bloated or fat when in truth you are not. Make sure to consume no more than 2g (2,000mg) of sodium per day, balanced with at least 2,000mg of potassium (ideally 4g potassium to 2g sodium).

Eat plenty of good fats (olive oil, nuts, fish, eggs, etc)

Watch the foods in general! Make sure to eat good whole foods and protein shakes - avoid the fast food and processed foods (as well as restaurant foods unless you order very specific healthy things - like grilled chicken breast on top of a salad).

Eat every 2-3 hours (no longer, no sooner!) to optimize your metabolism for perfect building of muscle and burning of fat.

STOP EATING SUGAR! The only sugar you should eat is in the form of fresh fruits. If you have a sweet tooth or love soda (like me) switch to diet and sugar-free foods. Get Xylitol or Splenda sweetner for your stuff also, its calorie free and safe.


Supplementation


Make sure you supplement! Your body needs certain nutrients not found adequately enough in food - I reccomend the following:

Multi Vitamin (NOW! Adam is the best)
Omega Fatty Acids to take with every meal for Essential fatty acids (NOW! Omega 3-6-9 is the best)
Protein Shakes (For simple lean mass, Optimum Nutrition 100% Whey is the best)
30 minutes in the sun every day (For vitamin D support)
at least 1 gallon of water per day (I recommend bottled spring water like zepheryhills brand spring water)

I recommend using www.bodybuilding.com to buy these, you can also find coupon codes for that website on google and save 10%.


Exercise Plan

For the goals you specified, and given the weights you mentioned having I can provide you a perfect plan for gaining lean muscle and losing fat mass.

Every-Other-Day-Split -

Monday - (chest and back) -

5 sets of pushups (set 1 wide-grip, set 2 medium-grip, set 3 diamond-grip which is where your thumbs and index fingers touch forming the shape of a diamond between your two hands, set 4 low-grip, set 5 high-grip) this works all parts of the chest.
Do all 5 sets of pushups until failure (if you fail on the 8th rep for example, take a break, then move onto the next set)

Dumbell Chest Flies - (Lay on you back, grab some light dumbells 15-20 lbs max and extend your arms and make it look like you're hugging a barrell) an illustration of this exercise can be found here http://www.weight-lifting-workout-routines.com/dumbbell-flies.jpg
Do 5 sets of this 15 reps each set. Make sure to squeeze your chest tightly with each rep and feel the blood rushing to your chest. Go up in weight starting at 10 lbs in each hand and finish somewhere around 20-25 lbs each hand. Modify as necessary.

Dumbell rows - (grab a dumbell and do 5 sets for each arm - this exercise can be found here http://www.mothernature.com/images/library/books/PeakCond/Back-6b.GIF) Do a total of 5 sets for each arm (total of 10 sets) with 10-15 reps for each set. Go up in weight, starting at 25-30 lbs, and go up to 40-50 lbs.

Deadlifts - Find something in your house thats heavy (with even weight distribution) with the ability to grip it evenly on both sides (a good item for example is the end of your bed). Proceed to bend at the knees, lock your back, and lift with your back and legs at the same time. Really squeeze your back while doing this for 5 total sets.



Tuesday -

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.



Wednesday - Legs and Shoulders

5 sets of leg lunges - (http://www.philkaplan.com/transformpages/exerciseillustrations/lunge.jpg) make sure to use enough weight that you can feel a burn, but no pain! Also do roughly 15 reps before taking a break and beginning a new set.

OR

5 sets of dumbell squats - (http://www.bodybuilding.nl/usa/fotos/workouts/oefeningen/39.gif) - do light weight but enough that you feel a burn, and do this for 15-20 reps and burn your legs out! (you can do this exercise in substitution for the lunges if it suits you better)


5 sets of one-leg calf raises - Stand on one leg (with or without weight depending on the strength of your calves) and go up on your toes (of one leg) while the other leg is elevated or wrapped around the other. Squeeze the calf vigorously and feel the pump with each rep. Do 5 sets on each leg until total failure.

5 sets of dumbell shoulder shrugs - GO SLOW and do 15-20 reps, making a motion like you're shrugging when someone asks you a question that you don't know the answer to. exercise can be found here (http://www.la-fitness.nl/web/oefeningen/dumbell_shoulder_shrugscopybig.jpg)

5 sets of dumbell shoulder presses - go slow, do 15 reps for each set. Make sure to squeeze the shoulders at the top and feel the front portions of your shoulders getting burned out before you finish. (http://www.building-muscle101.com/images/dumbel_press.jpg)


Thursday

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.



Friday - ARMS ARMS ARMS!

5 sets of BICEP CURLS! - if you have a bar use it...if not, use independent dumbells in each hand. Put a decent amount of weight for you, and pump the biceps heavilly. Feel like each bicep is a baloon filling with air about to explode with each rep. (http://www.pro-weight-training.com/Big/alternate_dumbell_curl%20copybig.jpg)

5 sets of tricep kickbacks with dumbells - do 15-20 reps on each arm....focus on keeping your elbow and shoulder in-line and flexing the tricep until it feels like its going to explode. (http://www.building-muscle-101.com/images/triceps_kickback_1.png)

5 sets of hammer curls - same as bicep curls except you keep your thumbs pointing up and work the forearms and brachials along with the biceps. (http://blogs.nypost.com/40by40/hamercurl.jpg) do 5 sets of 15 reps and pump pump pump!

5 sets of dips - These can be done with two chairs or one. Two examples can be found here: http://www.bodyresults.com/_iexer/S2Clim9.jpg and also here http://img.timeinc.net/health/i/200712/c2strength2_225.jpg - do 5 sets of 15 reps, and squeeze the triceps on each rep. by the time you're done your arms will feel like jello (if you did everything correctly)



Saturday -

NO WEIGHTS, DO ABS AND/OR CARDIO! Go Bike riding or jog/swim for 30-45 minutes and/or do crunches/situps for 100-200 reps total.




Sunday - TOTALLY OFF, NO WORKOUT, REST UP! AND BEGIN AGAIN ON MONDAY!!!




Ok that should cover everything. Make sure to stretch before working out for 10-15 minutes, light stretching to avoid injury. It would also be best to drink a protein shake before and after workout for optimal muscle growth and anti-catabolic properties.

You will DEFINITELY see results with this plan.

any more questions ask me!

-SKCRaynor[/QUOTE]



Was ganna ask something similar to this. My weight is different and my right wrist is fucked. I currently cannot do pushups to my full potential. Not sure how I messed it up tbh. Feels like a kink. Been like that for about a week.

I weigh 174lbs
5'11"
22 y/o
I would eventually like get my 6 pack abs back, but not yet as I have too much stomach fat. I am also trying to work out at home and for my job I believe I burn roughly (depending what I am doing the days I work) 500-2000 calorie burn.
I don't got the money for the gym.
I only have 5-20 lb dumbell weights. Yoga mat, 6lbs ball.

I am trying to cut and lean out.
I would like to be 155lbs lean.
I also do not know my body fat %.[/QUOTE]




Based on what you've provided me, you will need the following:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises



Obviously, sub out the pushups - but if possible, get yourself a set of pushup handles and that should alleviate the wrist pain. Secondly, with your dumbbells, the only exercises you can possibly do with something that light would be front/lateral raises, weighted situps/crunches, and tricep kickbacks. You can add those to the bodyweight exercises.

Without a proper gym or gym membership, you are going to want to do approximately 45 minutes of the above exercises, followed by another 45 minutes of cardio, 5 days a week.


With regard to a diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

OR

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=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals

This is a fascinating study. First of all, in the case of your father, genetically speaking, your ability to contract AAA from using Imuran is completely unknown. There is no genetic study for the predisposition and/or increased risk of this disease based upon parental genes.

HOWEVER, it would be conservative to say that based on genetics, as well as the incredibly harsh nature of Imuran, that your odds of contracting AAA would be fairly high (conjecture alone).


Before we go any further, what other methods have you attempted to use to treat your UC?

Hello mate! Got to be honest. I need help.

So, im 25 years, like 1.86 meters tall (6.1ft i think), and i weigh 76kg. So im a skinny fuck yet i have 6 pack and stuff. I used to train Muay Thai 2h30 daily but stopped due to college 6 years ago. Since then im doing 0 workout (finishing med school).
Im going to finish soon and i'd like to gain more weight. I dont wanna look gigantic, i just want to get like 90kg or so. Getting larger in anterior-posterior diameter (not on belly ofc.).

Normaly i eat quite well but i just do 3 meals a day. Probably gotta do smaller ones in between with white meat and stuff.

My question is, is it possible to do without suplements, or I can never gain weight without suplements?
If I can without, what kind of gym exercices/meals i should do to increase weight and body mass, without going gigantic.

Im sorry if im not very clear, can try to explain better if you have questions.

Thanks

I’m on a low dose Remicade, 7mg/kg I believe. I just really want to come off of the biologics due to the overwhelming numbers of serious common side effects.

I’ve been in remission for years without a single flare, but I was diagnosed Pancolitis and they were a day away from a colectomy prior to starting Remicade.

Because of my lengthy remission, I am thinking about asking about other maintenance drugs..

This post was edited by ozzyarmy3 on Oct 1 2018 05:57am

hello good sir ray

i fell off a roof and my leg got cut pretty bad, so no legs at the gym for a while. I can still do upper body though. I'm looking for a 4 day routine, was thinking chest/back/shoulders/arms (arms is a lagging body part for m3)

25 years of age
188-190 lbs
6'1'' height
about 13-15% bodyfat i'd guess
been lifting for 5-6 years, 150 lbs was starting weight

thank you SIR

Hey there.

First of all, you don't need any supplements to gain mass. You can gain plenty of mass with just a proper diet and exercise.

That being said, you will need around 3,000 calories a day, minimum, to start making gains, based on your bodyweight.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros



Secondly, as far as a workout routine goes, either of these are good:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)



The 5x5 focuses on strength, whereas the Hypertrophy plan focuses on size.

I would definitely start with the maintenance route first. It's much less potentially damaging than Imuran.