neither...it should be tilted slightly upwards toward the ceiling so you can roll your traps forward and squeeze them properly at the top.

First I want to say that you are doing an awesome job helping me, and a lot others - I hope you will stay here, you have both inspired me and helped me a LOT!

Me and two friends are going out in the woods to ''survive'' as a school-project.

We are staying out four days, and don't want / shouldn't really have so much food, or any food at all with us, you can survive on only water right?

Well, if we should take something with us, what would that be?

I hope I won't lose to much gains in these four days, since I am a hardgainer!

Thanks in advance!

height : 5'11
weight : 170

workout 3 times a week , cardio 5-6 times a week

boxing and HIIT as cardio, also what cutting workout scheme am i supposed to do? rep / sets etc..

E : and also, for when you workout and you're sore the next day, i like that feeling but it prevents me from working out or going hard the next day is there anything i can do to minimize the soreness?

This post was edited by Undiscover on Oct 22 2011 12:33pm

awesome thanks

another question, on your ab work out routine, how much time should I allow between sets?

Hey there....thank you for the kind words.

To answer your question, yes you can survive on only water for 4 days. I would recommend eating an absolute feast the day before you go out, literally stuff your face right before going out with slow acting protein and carbs (avoid sugar and simple carbs).

For the actual journey itself, you will want to bring with you whatever you can pack - ie: protein bars, granola bars, canned tuna, MRE"S, beef jerky, nuts, etc.

You will definitely lose a decent amount of size in 4 days if you don't eat at all being a hardgainer, be very careful.

No more than 15-20 seconds.

here is your diet for:

protein powder
oatmeal
blueberries
vegetables
salmon
tuna


Meal 1 - 40g protein shake + 1/2 cup oatmeal + handful of blueberries
Meal 2 - 1 can tuna on top of a salad + 1 tbsp olive oil + vinegar with 1/2 cup oatmeal on the side w/ handful of blueberries
Meal 3 (post workout) - 40g protein shake + handful blueberries
Meal 4 - large salmon filet + 1 cup broccoli + 1/2 cup black beans
Meal 5 - 1 can tuna on top of a salad + 1 tbsp olive oil + vinegar
Meal 6 - 40g protein shake + handful blueberries

You can substitute a can of tuna or salmon filet in place of any of the two protein shakes (meal 1 or meal 6).


heres the cutting routine:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

Hello, SKCRaynor

I plan to start my first serious cycle of creatine.

I am going to get swole by summertime. What dosages would you recommend? I am 6'6", 215lbs.

Also, don't worry: I've hid the tub of creatine in a safe/secure place. I have a clean record with the law.

This is a troll post. Just ignore.

Hello skc, got a quick question if you have knowledge about rehab/prehab work. I have developed what I believe to be 'tennis elbow' over a period of time lifting; pain in the 'funny bone' area. I use a fairly wide suicide grip on bench (ring fingers on the ring), with a PL setup. I believe it to come from a combination of certain muscles compensating for other weaker ones (I have relatively weak shoulders, and I am beginning to address that), carpel tunnel syndrome, and elbows flaring at the bottom of the barbell bench rep. I am only pushing ~245lbs at 5'9 175lbs. I took 3 weeks off lifting, but to no avail; it still hurt when I resumed lifting.

Any advice would be greatly appreciated.