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#10071
Sep 2 2011 01:16pm
Quote (Miniflight @ Sep 2 2011 02:25pm)
Hey Raynor,

Was wondering if you could give me a quick very basic diet and easy exercise plan for my mother. Preferably nothing that requires any gym membership or anything just walking and maybe crunches.

Shes 46 and a smoker probably 5 foot 9 and 165lbs. Wants to lose like 15lbs or so for a trip coming in February.

Thanks,



certainly.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide
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#10072
Sep 2 2011 09:58pm
Quote (SKCRaynor @ Sep 1 2011 06:27am)
approx 1g per pound of LEAN bodyweight worth.


How would i find my lean body weight?

Check my BF%

if for example 17%

multiply my body weight by .83 ?
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#10073
Sep 2 2011 10:30pm
Quote (pimpset40 @ Sep 2 2011 11:58pm)
How would i find my lean body weight?

Check my BF%

if for example 17%

multiply my body weight by .83 ?


just take your bodyweight - 17% on a calculator if you want to make it really easy

example

200 lbs - 17% = 166 lbs

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#10074
Sep 2 2011 11:15pm
are beans good sources of protein

i heard that some proteins from plant sources may not be fully utilized by the body
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#10075
Sep 3 2011 12:13am
Quote (Osirislives @ Sep 3 2011 01:15am)
are beans good sources of protein

i heard that some proteins from plant sources may not be fully utilized by the body


They are good as secondary sources of protein, but not primary.
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#10076
Sep 3 2011 06:25am
how long do sprained wrists take to recover? its been a week and a half and it hurts to fully turn my wrist either direction. hurts to do any workout even with only 30% of the weight i normally use so i havent been working out.

last time i quit working out was for 2 months and i lost 17lbs then started again and gained back 28lbs and got lots of stretch marks on both biceps and arm pit/tricep area... scared this is going to happen again
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#10077
Sep 3 2011 06:34am
Quote (SKCRaynor @ Aug 26 2011 01:51pm)
Hey man...4-5K calories is quite a bit, do you remain fairly lean despite excess calories? Also, what is your current BMR with your usual routine included?


This is what I got for my calories needed :

Your Daily Calorie Requirements Are: 3,993 Calories Per Day
Lol 4k kinda nailed it right on the spot :p

Btw, for the olive oil with the chicken/steak, did you want me to just eat a tbsp of it or do you mean cook the meats with it?

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#10078
Sep 3 2011 09:41am
Quote (ILoveMetal @ Sep 3 2011 08:25am)
how long do sprained wrists take to recover? its been a week and a half and it hurts to fully turn my wrist either direction. hurts to do any workout even with only 30% of the weight i normally use so i havent been working out.

last time i quit working out was for 2 months and i lost 17lbs then started again and gained back 28lbs and got lots of stretch marks on both biceps and arm pit/tricep area... scared this is going to happen again


Don't be scared of stretch marks. Anyone who is serious about bodybuilding has PLENTY of them. This is normal

Secondly...do NOT use the sprained wrist until it is fully healed. It can take up to 4 weeks for full recovery.

Just rest it and ice it as necessary.
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#10079
Sep 3 2011 09:43am
Quote (cseitz71690 @ Sep 3 2011 08:34am)
This is what I got for my calories needed :

Your Daily Calorie Requirements Are: 3,993 Calories Per Day
Lol 4k kinda nailed it right on the spot :p

Btw, for the olive oil with the chicken/steak, did you want me to just eat a tbsp of it or do you mean cook the meats with it?


Good estimate!

As far as the olive oil goes - I would like you to ALWAYS cook your meats in olive oil as the pan lubricant. However, 1tbsp is the AMOUNT of o-oil you would need to consume with the meat, so you'd need to use somewhere around 2tbsp in the pan or more. Alternatively use whatever the pan requires and just throw an extra 1 tbsp on top of the meat before eating.
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#10080
Sep 3 2011 01:24pm
I was doing the bench press with your 3-1 hypertrophy plan. most of my other exercises also follow a similar pattern

15xbar
10xbar + 10 lbs per side
10xbar + 20 lbs per side
4xbar + 30 lbs per side
2xbar + 30 lbs per side
2xbar + 30 lbs per side
1xbar + 30 lbs per side
7xbar + 10 lbs per side

i'm hitting around 1-2 reps for my failure sets. is this good, or should i drop the weight a bit to do more reps?

This post was edited by carteblanche on Sep 3 2011 01:27pm
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