Quote (SKCRaynor @ Oct 1 2011 04:24pm)

the cycling may have got you....do you have ankle/foot problems?

Quote (dgkblack @ Oct 1 2011 06:12pm)

Hey Raynor,

My freetime just got cut down in the middle of my cut

Is there a way for me to effectively cut by going to the gym 4 days a week?  (I can do cardio everyday, it's just my resistance training that i'll be restricted on).

My goal was to drop to 10% body fat in three months (at 14-15% right now).  Is that still possible?

Quote (Websters @ Oct 1 2011 06:34pm)

Hey raynor, my arm strength seems to be severely lacking while my major compounds continue to increase. For example, my bench press continually goes up 5lbs per week, but i seem to stall on improving on my skullcrushers. Same goes for my biceps, ive been stuck curling relatively the same weight for a while now, but my deadlift / row continue to go up every week. Any explanation to this?

Quote (Boxa @ Oct 1 2011 08:22pm)

Nah.  I've never had any ankle/foot issues and I cycle barefoot.

Quote (xXCrAzYsHoT @ Oct 2 2011 04:26am)

I think I've asked these questions already but I forgot to book mark your response ;\

1. How do I solve side stitches when doing cardio?



2. The optimum time to take PWO shake is 30 minutes after correct?

Thanks

Quote (SKCRaynor @ Sep 29 2011 02:07pm)

12-16 weeks of 5x5 followed by yes, 1 full week off, then back to hypertrophy.

For the diet, on days when you are not training, keep the protein/fats the same, but lower the carbs a bit as your body does not need them as much on non-workout days.

for supplements try these:


CL Orange Triad (3x pills 2 times a day with meals)
NOW! Vitamin d-3 5,000iu (1x pill once a day)
NOW! C-1000 (1x pill 4 times a day separated from the multi)
NOW! L-arginine + Ornithine (4x pills post workout, and pre bedtime)
NOW! L-Carnitine (1x pill 3x per day on an empty stomach)
Optimum Nutrition BCAA-1000 caps (take 4-6 capsules pre workout, intra workout at 45 mins, and post workout)
GAT Jet Fuel (take 3x pills pre-workout or substitute with 2 cups of black coffee)
Scifit Kre Alkalyn (take 2x pre workout and post workout, on nonworkout days take 2x in the am and 2x in the pm)
Scifit glutalyn (if you get this for free with kre alk, take 2x post workout and 2x pre bedtime)
NOW! ZMA (take 3x pre-bedtime)
NOW! Super Omega 3-6-9 (take 2x with every food meal)

that's all I can think of right now that would be beneficial for your goals, if I think of something else I'll let you now.

Quote (SKCRaynor @ Oct 1 2011 11:00pm)

Hm. Keep an eye on it. If it happens again, come let me know and explain the circumstances and so forth.

As for right now, trump it up to a simple coincidence.

The only thing that comes to mind is that during cycling there is a considerable amount of rotating stress on the small muscles surrounding the ankles. If those muscles fail, a good amount of stress is put on the tendons on the top of the foot and the Achilles.

Ice and rest are your friends if the problem persists.