NO.

Allow your wrist plenty of time to heal. Ice it, use biofreeze or traumeel, and take some anti-inflammatory meds. Make sure to drink plenty of water and rest the wrist!

The more you use it and the more strain you put on it, the longer it will take to heal and the more damage you will cause it.

Hey there.


Try these workout plans:


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004

5x5 plan (strength and size)


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583

Hypertrophy Plan (volume, pump, and cut).



As for diet - you will need a solid bulking diet with proper supplementation to accomplish this.


You will want to take in approximately 20x your bodyweight in calories. So if you weighed 150 lbs, you would want to take in approx 3,000 calories.

You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.

So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.


A sample meal plan for you would be:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts


You can change this meal plan up as much as you like as long as you preserve the macros needed above and eat every 2-3 hours. Don't forget to drink at least 1 - 1.5 gal of water per day as well!


Ok now the supplements:


First of all, creatine is a MUST.

Follow this for proper dosing:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367

Creatine Dosing



next, the other supplements:


1. Multivitamin (NOW! Adam or CL Orange Triad) - Take with breakfast and with meal 5)
2. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
3. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
4. Creatine (see dosing instructions above)
5. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
6. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime


Those are just the basic core supplements for now. There are a lot more I could go into detail about, but for your purposes those should do nicely.


Hope this helps!

Keep going with the keto!!! Keep up the good work.

that's 17 lbs you lost in 30 days which averages down to roughly 4.3 lbs per week!! That is amazing progress!!


Keep up the keto for another month, and see where that takes you. Most people need keto for 2-3 months in order to hit their target weight. Right now you are on your way there. Good job!

Bump.

Sorry I missed your question.

The best way to improve cardio is the following:


1. Alternate between HIIT and long distance running. (do HIIT one day, and do long distance the next)
2. When you do long distance, proceed at a moderate pace allowing yourself the ability to go further (even if it's slower at first). When you can't go any further, walk for a while, then start jogging again and continue. Increase your distance 1/4 of a mile each week, and with it comes endurance.
3. Focus on breathing properly. In through your nose and out through your mouth as much as possible. Try not to hyperventilate or over-breathe. Make sure to take long deep breaths and blow all the air out with each exhale.
4. Get a good pair of running shoes and special insole for running - this helps TREMENDOUSLY.
5. Drink plenty of water and eat a high carb and protein meal prior to running - a good example would be a peanut butter jelly sandwich and a protein shake.
6. Keep stretched out before and after running.
7. Do some short sprints at least 2-3 x per week after running. Just run approx 100 yards 3-4 times as fast as you possibly can.


Try those out and you will make great progress!

Thanks, also whats the reason for using water instead of milk when its not prebedtime? just curious

Milk is slow digesting. Usually you want to get the protein to your muscles ASAP during the day when you need it.

For bed time, the milk slows the digestion and thus keeps your metabolism going throughout the night.

oh alright thanks.
it just tastes soo much better with milk haha

cool man thanks, but i have a question , what is it that i should take after working out ? im not sure but in the diets u listed it doesnt say which meal is for after working out. get back to me, thanks .

E: and is the meal 1 2 3 4 5 6 what i eat everyday so i eat 1-6 meals in one day everyday kinda thing ?? thanks

This post was edited by EverNineAfter on Nov 30 2010 07:55pm

Hey there.

Post workout would be a protein shake.

And yes, meals 1-6 you eat every day.