hey raynor

you gave me a diet plan 2 weeks back or so

the last meal is cottage cheese + handful of almonds and some peanutbutter

is there another meal i can eat as my last one? cottage cheese texture grosses me out lol

Raynor,

I just found out I can do military presses so long as my elbows don't go below 90 degrees parallel with my shoulders. I get zero shoulder pain until I go below that motion (so far from what I can tell -- that could change, hopefully not). Do you think doing military presses at 90 degrees up could theoretically strengthen the area that is hurting when I move below 90 degrees? Very odd question... betting it's best left for a proper sports physiotherapist which I'm still looking for in my area, but thought I'd ask since you have answered quite a few of my questions well.

Since I got a power rack, I can ensure that there's no problem going below that hurting point...

Or do you think fatiguing my shoulder with a shoulder day may cause injury on days when my shoulder is used in compound exercises where it already is subject to hurting a tad? probably a loaded question that only I could answer... again... j/w if you might know based on experience

Basically I'm really trying to get on this hitting my shoulder from all angles possible, building it as strong as I can without redamaging, and hoping that at some point it'll just fall into place and not hurt again.

This post was edited by Canadian_Man on Sep 29 2011 06:16pm

Hey Raynor,

My sister is looking to lose some weight for an upcoming wedding.
She's about 5"1, 125lbs, so it's not extreme overweight by any means.

She's willing to go to the gym and eat properly. I don't thinks she's willing to follow a strict diet, but she's willing to listen to nutrition advice on what kinds of foods are the right foods for her.

Can you help come up with a workout routine (for a girl), and offer some of your nutrition insight?

THANKS!

does it matter when i take my creatine just take a pill in the morning or pre workout or post workout?

for cutting? avoid

for bulking? doesn't matter.

Most of the time that is the LAST place to lose fat. Continue as usual and it will work.

Loose skin there is usually rare and only for people who have lost an extreme amount of fat.

You can try a casein protein shake instead.

I would still give your shoulder at least a full week of rest...then after that you can go back to 90 degree military press as long as you stay on the lighter side for a few weeks to rehab that shoulder.

If you experience pain again, STOP immediately.

Hey there.

here is a basic fat loss guide:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


As far as a general rule she will need about 1,000 calories a day to lose fat.

Check out this guide here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912#p374512912

except for the diet, reduce the calories by about 200...to bring it down to 1,000.

pre and post workout is preferred on workout days.