In my current knowledge I would still be on the side of a pulled/strained/sprained ligament/tendon. You also may have an alignment issue that a chiropractor *might* be able to help with. Have you had any xrays or ultrasounds done? The fact that you seem to have a combination of circulation issues as well as pain sounds a lot to me like there's a bone misalignment issue going on here. Have you dislocated either of your shoulders at all?

OK just make sure to get enough calories/protein and sufficient sleep (9 hours might be better if you can swing it)

Could you give me advice on how to calculate how many calories i would need?
Im thinking of just doing crossfit and boxing, and dropping my weight lifting routine for now. I went to my first day of crossfit, and it was 5 sets of
- 15 deadlifts ( at 95lbs)
- 20 jump squats
- 400 meter jog
so it seems like pure interval, fat burning, training.

my goal is to get cut, but to stay relatively "muscular", without losing any strength gains that i currently have achieved.

im currently 5'5''
154lbs
last time i checked my bf was around 15-17%

if you need any information please let me know. thanks Raynor!

I just read a thread about kidney stones and well let's just say I'm not trying to ever get them. How does a male avoid kidney stones?

I've heard drink lots of water helps

Well first you'd need to be leaning out. I'd estimate your lean body weight is about 125-130 lbs. Therefore your caloric needs just to maintain a very slow cut without exercise would be around 1,500 / day. With the crossfit program, you should eat around 200 cals more per day when you are training (to initiate a cut)

Definitely drinking lots of water and not consuming too much sodium (2,500-3,000 mg per day is fine)

also you can drink cranberry juice (or take cranberry extract pills) occasionally to help prevent any infections of the urinary tract.

I'm reallly sorry. I posted something like this before... but I didn't really follow through or anything. So I need your help again. I am trying to cut now. I want to get cut/ripped

I work out correctly to do so.... however, My diet is aweful for it. please help me!

This is everything about me!

I'm 6'3 208

This is what I usually eat...

Breakfast- whole wheat english muffin w/ peanut butter & cherios/or hot cereal

Lunch- Peanut Butter Sandwhich (every day for school),
Snacks for lunch- 2 string cheeses, 1 apple, 1 nature valley, trail mix, sometimes sun chips, and a granola bar. (I usually eat all this stuff throughout the school day. Sometimes I get bored and eat it at like 10-11 during class

Dinner- Grilled chicken almost every night, broccoli, and smashed potatos
-other nights - steak instead of grilled chick

Cheating day- i sometimes have pizza.. but it would only be once a week

Things that I can't eat bc I'm a picky eater- Eggs:-(, most fish, and a lot of other shit

I got much bigger from the lifting for the past 5 months

so I'm lifting and doing A LOT of reps. The conditioning/cardio I do includes this- 25 minute lifting for baseball which is lifting like the p90x, then we run for 5 minutes, then do core, then either do stairs/jump rope/sprints for the last 15 minutes.
this is only done twice a week (mondays and wednesday)
(note: I lift on my own 5 days per week + this)

For my workout the supplements include this- Jack3d pre workout, and Amplified wheybolic extreme protein post workout.
I own casein, but I've never used bc I don't what it's for!

So please help me!

Okay, so this has been bugging me.

I ate some salad a couple days ago, and the salad it's self had a small burning effect in my mouth. Almost like it was spicy, but it wasn't. VERY SMALL.

I was like okay, maybe my taste buds are alright, because I didn't have an allergic reaction..

I made a Tuna Salad with a little bit of Ranch, and same thing. I eat the tuna no problem, ranch no problem, but I still get that effect. I'm not allergic/no allergies to lettuce or anything. Any ideas? O.o

Hey ray,

Sitting at 182 lbs, 5'10, 14.9% bf so it's time to cut. How do I calculate how much my body needs in a day, so I can cut ~500 cals out?

Also an ectomorph if that makes any difference, I would assume it doesnt

OK let me fix your diet:

Breakfast- whole wheat english muffin w/ peanut butter OR cherios/or hot cereal w/ milk WITH 1 cup greek yogurt

Lunch- Meat sandwich (4 oz meat such as chicken/turkey/1 can tuna/roast beef/ham/etc) w/ veggies on whole grain bread.

Snacks for lunch- 2 string cheeses, 1 apple, 1 nature valley, trail mix, sometimes sun chips, and a granola bar. Try to get some protein bars and use these - such as Power Crunch Bars.

Dinner- Grilled chicken almost every night, broccoli, and smashed potatos

-other nights - steak instead of grilled chick



Keep an eye on your total calories (just add up the calories from everything you eat by looking at the packages. From there, keep a food journal of how many calories you eat per day. For you to cut, you need about 2,000 calories a day diet + exercise.