That would be fine.

Alternate ice and heat 15 minutes of ice, followed by 30 minutes of heat. Also take anti inflammatory meds like ibuprofen. Get enough sleep and drink plenty of water.

sounds like intercostal muscle pain and soreness. I would avoid training abs for about a week and see if it improves. If at any point you start feeling pain while breathing or the pain becomes sharp and much worse, go to the ER. But for right now it seems to be a relatively small problem.

Hey Raynor,
I have a few little questions.

1) Which workout style do you recommend for cutting,
From your Hypertrophy 3on1off,

[Perform all exercises as follows: 1. Warmup set (15ish reps light weight), 2. First set (wait about 30 seconds after warmup, then do 10-12 reps medium weight), 3. Second set (wait about 30-45 seconds after second set then do 8-10 reps medium/heavy weight), 4. Third Set (wait about 1 minute after second set then do 85% of max weight for as many reps as possible until failure, rack the weight, wait 5-10 seconds and get it again for as many reps as possible until failure), 5. Fourth Set ( wait 1 minute after third set then do the Same as third set), 6. Fifth Set (WITHOUT RESTING after the fourth set, cut the weight in half and immediately go until failure again).

Or from your cutting workout (6days all equip, assuming i'd be doing it 3on1off)

Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.

2) I don't have a food scale to weigh my chicken, is there a good way to estimate?

3) I'm wondering if this brown rice nutrition facts are in cooked or uncooked.

Per 30g
110calories
1g Fat
23g Carbs
3g Protein

Ingredients: Parboiled Brown Rice

Thanks again Ray, you're always a great help ^^

For your 5x5 routine. You basically want to try to add 5lbs to each of the 5sets every week?... Did it with. Squats today and felt really good. Tomorrow is chest and I know there's no way with the given %s and my max that I will be able to get 5. Reps on the last set at 90%. I don't wanna fail off the get go.. Should I drop that last set down 10lbs Or drop every set down?....... Max is. 255 so sets would be. 155x5. 180x5. 215x5. 215x5. 230x5. Right now im at. 225lbs. For. 3-4sets of 3-4 reps...... So 230x5 Is not happening .lol. How should I do my sets?..and how much time between sets? Is 3min to long? I normally need a GOOD 3mim between squat sets ... And is it worth it to take 2scoops. Roughly 50g. Pro. Postworkout. I'm around 165lbs... Or am I wasting protein? Thanks ray. .... And good looks on the knee wraps! Been. Squatting heavy. With em and no knee problems!!

This post was edited by 45sz on Nov 10 2011 09:03pm

Cutting routine is superior for cutting - hypertrophy is for volume and bulking.


Secondly, for the food weight - just buy your chicken in pre-weighed packages and if you buy say....1 lb of chicken, and you eat 1/4 of it, that would be 1/4 of a pound or 4 oz.

I really do recommend buying a scale though.


Thirdly, as far as the rice goes, I'm sure that would probably be the uncooked weight if its parboiled.

Yes you can reduce the weight to accommodate your body, that would be fine.

Do your sets the way you illustrated - 10 lbs lighter on each.

As far as time between sets, 3 minutes is fine - you can take as much time as you need, I advise about 2 mins, but 3 is ok if you need it.

I would take about 40g PWO for your shake, so maybe 1.5 scoops.

anger mood swings over nonsense what can i do to avoid such drastic mood changes ? i get so pissed off UIGH FUCK

give me your age, any supplements you are taking, and if you are using steroids or not.

get back to me

Out of curiosity, someone with good genetics, great diet, and has already been training for 2-2 1/4 years, gained 30+ lbs of muscle roughly, How much do you think they can gain in the next year?

I've been told most someone can gain naturally is 7lbs per year which I think is complete bull$*#@, just in search of some opinions.