Your diet has been SLIGHTLY modified above in BOLD. It looks good by itself, I made very minor changes. You had a bit too much protein than what you required which translates to extra calories. You also had a few extra carbs I cut out accordingly.

Secondly...there's as far as the difference between military press and shoulder press.....A military press is with a barbell from a seated position while bringing the bar down to the front, just above your pecs. A shoulder press is the same thing but can be done with DUMBBELLS instead of a BARBELL. In addition, a shoulder press only requires that you go down 90 degrees instead of all the way down and touching just above the pecs. Lastly, there is a MACHINE shoulder press as well which is totally separate.

For a 6'5 220 sedentary adult, you should be taking in around 2,200 calories a day. If you want to lose fat a bit faster, 2,000 calories is the lowest I would go.

As far as on workout days though - I would increase to 2,500 calories those days to provide enough extra nutrition for what you burn while training at the gym.

Keep the carbs lower on non-workout days.

In essence, ZMA does not directly increase muscle mass or strength if that's what you're asking.

Instead ZMA does a few things when taken on an empty stomach with water prior to bedtime.

1. Increase zinc and magnesium levels before bed substantially increase deepness of sleep and assist in achieving REM faster. People tend to have more vivid dreams and more restful sleep while taking ZMA (effects usually take about a week to see).
2. The increase in deepness of sleep ends up yielding increased recovery and also slightly increased test/igf production. However, these levels will NOT increase if any calcium supplement or derivative is taken WITH the zma at bedtime (zinc can not absorb properly with calcium present).
3. Constantly better sleep will yield (over time) better muscular recovery and thus faster muscle growth (this takes many weeks to achieve)
4. Studies have shown that small amounts of extra zinc per day (around 50mg) decreases prematurely greying hair which is a huge plus for any male over the age of 24.
5. Lastly, if you are zinc and/or magnesium deficient (many people are) this relatively cheap supplement will help bring your levels to normal and achieve equilibrium in the body.


If you're looking for ZMA to quickly boost your test - think again. If you're looking for ZMA to make you into a greek god- sorry! But if you're looking for a supplement that will help with overall well being, better sleep, and eventually increased test/igf levels - ZMA is perfect for the job.

Just eat every 3 hours. Also make sure that you have a good meal (like the chicken meal) immediately after working out.

how soon before and after workouts should I take Kre-Alkalyn?

when should I take Gluta-Lyn?

Hey Raynor, I too would like you to critique my diet,

Currently, I am about 158 lbs, and about 179 cm in height, and I'm trying to train purely to gain size in the major muscle groups

Meal 1: 2 scrambled eggs, 2 whole wheat slices of bread, 2 handful of oats, a fruit (apple), glass of milk
Meal 2: handful of cooked white rice, chicken breast (including the leg), 1 broccoli stalk, tomatoes (sometimes instead of chicken I would replace with fish)
Meal 3: apple, 20 almonds (this is prior to workout)
Meal 4: 500 ml of chocolate milk or milk + 1 scoop whey protein (post-workout meal)
Meal 5: Chicken breast + some form of green vegetables + dressing

too much or too little of protein/carbs/fats?

This post was edited by TempoONE on Nov 22 2011 02:49pm

Hey ray... Running that 8k. Thurs morning. At 930am. What/what time. Should I eat before I go?.. Shall I take a gat jet fuel before also? Haha

This post was edited by 45sz on Nov 22 2011 03:54pm

30 mins before and immediately after for kre-alk...and gluta immediately after and pre-bedtime

Changes above have been made in bold

DO NOT take jet fuel before running an 8K - you will fatigue faster. Avoid all caffeine and stimulant sources.

You should eat some complex carbs (around 100g) right before you go to bed the previous night. At around 830am you should take in around 50-60g simple carbs and another 20-30g complex carbs with a 30g protein shake. Keep the fat very low.