Hey there.

For pure recovery, your body requires several things.

1. Sleep (at least 8 hours a night)
2. Water (at least 1.5 gal a day)
3. Enough protein (strive for 1.5g per pound of bodyweight)
4. Rest, Ice, Compression, and Elevation (when necessary to recover from an injury)
5. Eat every 2-3 hours and get enough total calories (use a BMR calculator online)
6. Supplementation -

For supplementation, the best recovery aids include the following:

1.) 10g glutamine a day, 5g POST WORKOUT and 5g PRE BEDTIME (Optimum or NOW! Glutamine powder)
2.) 2g BCAA's before/during/after intense physical activity and before bed (Optimum BCAA-1000 caps)
3.) 5g micronized creatine monohydrate pre or post workout mixed w/ grape juice (Optimum Nutrition Micronized Creatine Monohydrate powder)
4.) Multivitamins (Controlled Labs Orange Triad)
5.) Vitamin C 2-3g / day (NOW! C-1000)
6.) EFA's - take 2g with every food meal for a total of 6-12g / day (NOW! Super Omega 3-6-9)

These are the best in the way of pure recovery that I can recommend to you.

If you do everything I listed, your recovery will improve dramatically.

Hey there, please see these:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy with at home gym equipment

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

DO NOT WORK IT OUT!

You need to use the RICE method for at least a week until the condition improves. The only thing you should do is possibly stretch it out, but only slightly - do not do more than you can handle.

RICE = Rest, Ice, Compression, Elevation. You can also add Ibuprofen to lessen the inflammation that occurs as a result of a hyperextension.

Time to heal and recover is the only tride and true thing you can do. I also would like to say that the stretching portion will have to gradually get more intense as the days go on, you will need to stretch a little more each day for around 2 weeks until everything returns to normal.

Hey there.

First of all, it is very difficult to get all the nutrients you need from fruit/veggies (vitamins/minerals). However, they have natural antioxidants, fiber, and nutrients that are difficult to get from other sources, including multivitamins.

I would advise at least 3 servings of veggies and fruits per day, more is better as long as your calories are in check.

Secondly, I ALWAYS recommend a multivitamin to ensure proper nutrient feed for the body - try Controlled Labs Orange Triad or NOW! Adam. Both are excellent products.

Hey there.

Day A (just the strength exercises) should burn you around 100 cal. The 20 mins of HIIT should burn around 150-200 cal if done to the maximum effort level. Total of 250-300 cal for day A.

Day B (just the strength exercises) shoudl also burn around 100 cal. The 20 mins of HIIT also burns around 150-200 cal as mentioned before. Total 250-300 cal.

40 mins of HIIT would be around 300-400 cal depending on intensity.

height/bodyweight/and metabolism also make a difference in all of this - as well, of course, as intensity.

Honestly is right about this - however if your goal is NOT to gain muscle mass - the HIIT would be fine for overall cardiovascular training and calorie burning. The problem with a circuit vs what you are doing is that it would require you to proceed without breaks which for some people can be difficult. The calories burned would be increased overall though - as resistance + cardio together = maximum caloric burn.

If you wish to do a circuit, let me know and I will give you an example.

would my plan workout for me in terms of gain in lean mass and loss of fat?

Can you give me any numbers on amount and how many sets I should strive for?
I'm in decent ab shape and working improving upper body

so I'm gonna start low on the leg excesies but ...

yes

roughly 40 sets per workout, or 20 sets per muscle group.