Hurt my lower back(left side next to spine above ass cheek) either doing squats or deadlifts. It doesn't hurt to bend over not doing anything at all but it hurts when I squat (with or without weight) or when I twist my back in certain ways. Im not exactly sure how it happened because there was no sharp pain, just kinda started one day.

Any ideas/tips?

Sounds like a pinched nerve or muscular inflammation.

You should avoid doing any squats or deadlifts for a week. In addition, I want you to ice the area for 30 mins on, 60 mins off 3 times a day for 3 days.

Ah lol I see. Is there a way to boost the immune system then?

http://forums.d2jsp.org/topic.php?t=21269614&p=309974186
Immune System

Uhm so I calculated that i need 2480 calories per day and wanted to ask you for a diet plan please.

My diet plan is atm like this:


Meal 1 - 2 Toast with cottage cheese + 1 egg + 1 cup rice
Meal 2 - 1 slice bread + 1 yogurt + bacon
Meal 3 - Kebab with yogurt as sauce
Meal 4 - oatmeal, milk, cottage cheese toast
Meal 5 - "Schnitzel" with white rice and orange juice

but i think it's pretty bad, so would appreciate if you could make me a better diet plan.

Thanks

Certainly...here are the changes:


Meal 1 - 2 slices of whole grain toast with 1/2 cup cottage cheese and 2 eggs
Meal 2 - 1 cup of greek yogurt + 6 slices bacon + 1 slice whole grain toast w/ 1 tbsp peanut butter
Meal 3 - 5 oz chicken, beef, or lamb w/ yogurt sauce is fine + small salad
Meal 4 - 1 cup oatmeal + 5 oz chicken, beef, lamb, or "schnitzel" OR 3 whole eggs + 4 egg whites
Meal 5 - 1 cup cottage cheese + 1 slice whole grain toast

think you missed it

also whats the difference between a military press and db/bb shoulder press

6'5"
~220

For the past 3 months and for the next 2.5 months I have been sort of forced into a much more sedentary lifestyle than I would prefer. I can really only workout every other week, and I am physically limited in what I am capable of doing during those weeks. (you can pm me if you'd like a more specific breakdown of my situation). I've managed to put on some extra bodyfat which I'm not pleased with, and lost a significant amount of my muscle mass as well.

What would you recommend in terms of caloric intake for me to, at the very least, stop gaining baby fat and possibly lose some of the fat I've recently managed to gain?

Hey Raynor,

I have been reading up alot on my own lately and I am wondering what you scientific reasoning behind taking ZMA is? The more I read the more I am becoming a skeptical hippo

Can you explain how to works with our bodies and why it is beneficial vs not taking it?

Thanks man!

Thanks a lot sir! Is there a time where it is best to eat? Like after, before workout? Before sleep?