Quote (IDUTCIH @ Sep 15 2011 06:26pm)

So you shouldn't be drinking your PWO immediately after(Just the shake no cream etc) i should wait 30 minutes?

Quote (Visage @ Sep 15 2011 07:14pm)

Hey Raynor,

Im Currently 162 pounds ( Used to be 200-210 ) lost alot of weight, but ive been around 160 pounds for awhile now. its like I hit a brick wall and cannot drop anymore weight. Im at about 17-18% BF and 5'8 so i know i can lose alot more weight.

Im looking to get to around 145 - 152, and im 95% sure my problem is my diet itself because i work out 4 days a week with wrestling / cross country 5 days a week. I have a bigger Bodytype ( Big chest and just overall big body ) and im looking for a good diet plan that could help me drop my weight.

I am also 17 yrs old and i go to school so im looking for food that is either easy to prepare or that i can take in a lunchbox, i drink a protein shake after workout and take my multivitamins and fish pills in the morning. only supplements im taking currently

If you need any more information let me know.

Thank you

Quote (SKCRaynor @ Sep 15 2011 07:31pm)

You need to monitor your macros more closely.

Try a diet of approximately 1,800 calories - 160g protein (640 cals), 140g carbs (560 cals), and about 65g fat (585 cals).

You can make your diet however you like it, however here is a sample:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 apple/orange/peach/nectarine
Meal 2 - 4 oz turkey + 2 slices whole grain bread + 1 oz cheese + veggies
Meal 3 (pwo) - 1 protein shake + 1 fruit
Meal 4 - 1 chicken breast + 1 large salad w/ olive oil + vinegar
Meal 5 - 1 can of tuna + 1 tbsp mayo + celery/carrots
Meal 6 - 1 cup cottage cheese + handful of almonds + 1 tbsp peanut butter + cinnamon to taste

Quote (Visage @ Sep 15 2011 07:42pm)

ill defintely start a journal or something of the sort to watch my macros so i can get better progress

what are the times that i eat these meals? i get up around 6 30 am.

also i looked at your supplement list, and if i had enough money i would get all of it but all of that is pretty expensive. what are the top supplements that i need

i also heard protein shakes after workout were better then taking it before ( not going against what you saying ) but could you explain this for me.

Quote (TimX @ Sep 15 2011 08:35pm)

I have a few questions about creatine:
1-What would be the BEST brevage to take my creatine monohydrate except sports drinks like gatorade? I use it with apple juice for the moment.Is it normal that it doesnt dissolve completly?
2-Would it be good to just put it in my protein shake after my workout? I alway drink my prot. shake in water.
3- Creatine pills? or powder?

Edit: Is it true that creatine may be causing acne? I have a bit of acne atm and I dont want it to increase....

Quote (SINVirtue @ Sep 15 2011 09:35pm)

hey raynor, i just ordered musclepharm shred matrix fat loss from bodybuilding.com... got any recommendations on usage?  it doesn't have ephedrine in it so i figured i'd give it a shot... any thoughts on it?

Quote (SKCRaynor @ Sep 15 2011 08:01pm)

hey there.

You can plug the meals into your schedule as you need...basically meal 1 is about 30 mins after waking up, and each meal is 2-3 hours separated after that.

As far as the supplements go, I would recommend the following as the top:

1. Orange Triad
2. Vitamin D-3 (5,000 iu)
3. Vitamin C (1,000mg)
4. Sci Fit Kre Alkalyn 1500

as far as protein shakes go...I would advise taking Optimum Nutrition Pro Complex Natural - I advise you to take the shake POST workout (PWO) pre workout is okay, but not necessary for your goals.

PWO is more efficient because it immediately sends BCAA's and full peptides towards your muscles for rebuilding and anabolic allocation.

Quote (Visage @ Sep 15 2011 11:39pm)

thank you.

when should i take my shake? the way my schedule is at school. i always eat usually 20-30 mins before workout ( school lunch ) i always eat light so should i just add my shake into my lunch? or shake before lunch?