Quote (LoveMeansNothing @ Dec 28 2011 05:02pm)

Dear Raynor,

Is there anything I can do to fix my posture? For years my shoulders have always been slouched inward and I've never really gotten any advice on how to fix this. Not only does it make my chest look smaller in size but I think it may be affecting some of my workouts

Thx

Quote (Rickor @ Dec 28 2011 10:45am)

Was looking at that German 10x10 or whatever that Burns posted that you referred to earlier in the thread.

Seems a bit over the top but I feel another routine would be just as effective to put on some lean muscle.
Any other recommendations? I generally do my own routines/splits but my progress always seems to be very slow. Would like to try something else.

Also I seen you saying that cutting by drastic amounts as opposed to keeping your caloric defic. so you're only losing weight slowly was much less beneficial.
Would this rule also apply to bulking? If I keep my caloric surplus at say +500/day with adequate protein intake would I put on more lean mass?
Obviously I understand the higher your cal intake is the more fat I would have to cut off later down the road, but I mean in terms of putting on lean mass as fast as possible.

Feel free to field this one if you like as well.

Any recommendations on some supplements I should take a look at?

Trying to put on some lean mass over the winter months.
Maybe looking at a good pre/post workout.

I already have:
Creatine Monohydrate
Multi
Fish oil
Protein

Was also thinking possibly a test booster or some ZMA etc. to help me sleep

Quote (Rickor @ Dec 28 2011 11:45am)

Was looking at that German 10x10 or whatever that Burns posted that you referred to earlier in the thread.

Seems a bit over the top but I feel another routine would be just as effective to put on some lean muscle.
Any other recommendations? I generally do my own routines/splits but my progress always seems to be very slow. Would like to try something else.

Also I seen you saying that cutting by drastic amounts as opposed to keeping your caloric defic. so you're only losing weight slowly was much less beneficial.
Would this rule also apply to bulking? If I keep my caloric surplus at say +500/day with adequate protein intake would I put on more lean mass?
Obviously I understand the higher your cal intake is the more fat I would have to cut off later down the road, but I mean in terms of putting on lean mass as fast as possible.

Feel free to field this one if you like as well.

Any recommendations on some supplements I should take a look at?

Trying to put on some lean mass over the winter months.
Maybe looking at a good pre/post workout.

I already have:
Creatine Monohydrate
Multi
Fish oil
Protein

Was also thinking possibly a test booster or some ZMA etc. to help me sleep

Quote (billybrian @ Dec 28 2011 10:00pm)

hey raynor, whilst doing bulk, since on weekends i normally reserve for sport like activities or non working out do i still follow the same diet? or eat regular amount not a bulk amount?

Quote (Miniflight @ Dec 28 2011 11:01pm)

Dear Raynor

I work shift work, tomorrow I am working a night shift. 7PM-7AM. Its my first shift in so I usually never sleep prior I just grind it out.

How do I properly count calories/protein amounts for a day if I am likely to be staying awake for probably about 20 hours?

Quote (SKCRaynor @ Dec 27 2011 07:57pm)

There is no such thing as overtraining, just under-eating and under-sleeping.

Secondly, assuming your diet is fine and you get 8 hrs of sleep a night you will be fine with this.

Quote (OrkyMarquis @ Dec 29 2011 08:21am)

Thanks, Can you rate my diet?

Breakfast 7:30 am
2 eggs full
4-6 liquid eggs white
2 slice of whole wheat bread ..(with butter :\ )


10 am Snack

Almonds, peanut butter sandwish or beef jerky



12:00

200-250g of Chicken breast or lean meat
with 1 cup of brown rice


2:45 pm

1 banana with almonds


4:00 pm

protein bar

4:20 to 5:30-45 workout
protein shake sometime here

6:00 pm back home

200-250g chicken/meat with 1 cup of brown rice ( sometimes veggs..)


8:30 pm

150-200 g chicken/meat with rice


9h50 protein shake ( if i dont take it after workout )
with an apple


10h30 Bed

I'm trying to bulk too id worked pretty well didnt gain too much fat
currently 160 lbs 5'11


Can you give advice on what should i switch/add/remove
Thanks in advance sir

Quote (OrkyMarquis @ Dec 29 2011 12:21pm)

Thanks, Can you rate my diet?

Breakfast 7:30 am
2 eggs full
4-6 liquid eggs white
2 slice of whole wheat bread ..(with butter :\ )


10 am Snack

Almonds, peanut butter sandwish or beef jerky



12:00

200-250g of Chicken breast or lean meat
with 1 cup of brown rice


2:45 pm

1 banana with almonds


4:00 pm

protein bar

4:20 to 5:30-45 workout
protein shake sometime here

6:00 pm back home

200-250g chicken/meat with 1 cup of brown rice ( sometimes veggs..)


8:30 pm

150-200 g chicken/meat with rice


9h50 protein shake ( if i dont take it after workout )
with an apple


10h30 Bed

I'm trying to bulk too id worked pretty well didnt gain too much fat
currently 160 lbs 5'11


Can you give advice on what should i switch/add/remove
Thanks in advance sir