Raynor

Should I be taking casein at night?

I already take multi vitamin , fish oil, glutamine, whey, creatine.

How will casein benefit me?

Meats specificially shouldn't be making you break out - however SOME foods can (meat and otherwise). I would advise a CLEAN diet instead of a vegetarian diet. Clean meaning only fish, chicken, and/or eggs. No dairy, no sugar, moderate sodium (around 2,500mg a day), no greasy foods, no gluten (avoid any type of wheat product), and certainly no fast foods or processed foods. Increase raw veggie/fruit intake, and make sure to drink at least 1.5 gal of water per day.

If you still insist on vegetarianism...


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=349377646
Vegetarian Bulking Diet

1. Using a preacher pad.

2. The superset works like this...say you are supersetting bench press and flies......Set 1 - 15 reps bench press, 10 second break, 15 reps flies (then take like 30-60 seconds rest and do set 2 the same way)

It depends. In general I recommend casein before bed as it's a slow acting protein which will digest slowly over night and both satiate you while you sleep and also provide a protein/amino source to repairing muscles when you sleep.

The benefit isn't huge enough that I'd say it's absolutely required - but it's certainly better (maybe in the 5% margin) than eating something like eggs.

Hi I am 13 almost 14 (dec 31st)
5'8
133-139 lb
My current body http://forums.d2jsp.org/topic.php?t=58981234&f=60 flexing ofc

So I was wondering if you could point me in a direction towards a good workout for me
Would like to know like what I should be training I just want to look good and kind of want to bench a lot
Also want a 6 pack that shows all the time not just when I flex it http://i40.tinypic.com/2100v47.jpg
Will putting my hands above my head far as I can and raising myself on my toes and hands only holding myself there really help my abs good just as a home ab workout?
Also maybe a good diet like how much protein I should be getting a day
Just any info/help is appreciated

Thanks,
Best Regards,
Tommy

Hey there Tommy. You are picking a great time to start getting serious with bodybuilding. I started at your age as well.

What you need is a good bulking plan...




Try these workout plans:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636

5x5 plan (strength and size)


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583

Hypertrophy Plan (volume, pump, and cut).


and also use this for abs:

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



As for diet - you will need a solid bulking diet with proper supplementation to accomplish this.


You will want to take in approximately 20x your bodyweight in calories. So if you weighed 150 lbs, you would want to take in approx 3,000 calories.

You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.

So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.


A sample meal plan for you would be:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts


You can change this meal plan up as much as you like as long as you preserve the macros needed above and eat every 2-3 hours. Don't forget to drink at least 1 - 1.5 gal of water per day as well!


Ok now the supplements:


First of all, creatine is a MUST.

I would recommend Scifit Kre-Alkalyn 1500 caps (take 2 pre-workout and 2 post workout on training days, or just 2 in the AM and 2 in the PM on non-workout days)



next, the other supplements:


1. Multivitamin (NOW! Adam or CL Orange Triad) - Take with breakfast and with meal 5)
2. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
3. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
4. Kre Alkalyn (see dosing instructions above)
5. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
6. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime


Those are just the basic core supplements for now. There are a lot more I could go into detail about, but for your purposes those should do nicely.


Hope this helps!

This post was edited by SKCRaynor on Nov 27 2011 10:39pm

I get that part about the flies, but you state that the fifth set should be "85% of heaviest weight for as much as you can, then rest 10 seconds, then as much as you can of 85% again, then immediately drop down to 50% of current weight and burn out". If I am doing dumbbell curls supersetted with hammer curls, and I'm on my last set of dumbbell curls, do I do 85% of as many as I can, rest 10 seconds, 85% of as many as I can, then immediately drop to 50% and do as many as I can, then rest 10 seconds and move to hammer curls and do the same thing? Or do I save that 50% burnout until after I've finished the 85% hammer curl set? I'm confused about when to shift to the supersetted exercise when I'm on that last set which is full of burning out and almost no rest.

I'm not exactly wording myself too well here, but hopefully I'm getting my question across effectively.

Thanks again

This post was edited by Canadian_Man on Nov 27 2011 10:44pm

Thanks a ton 11/27/2011 10:51:54 PM Sent -11.00 (11.00 -> 0.00) to SKCRaynor (23,645.00 -> 23,656.00)

1.5 US gallons translate roughly into 5.68 L, which is 22.7 glasses of water.

Raynor is this even possible? Max I ever drank in a day was maybe 3 L

This post was edited by TempoONE on Nov 27 2011 11:44pm

can you please copy+paste the plan that I gave you so I can see what you're talking about.

sorry!