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SKCRaynor

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#12381

Jan 3 2012 10:50pm

Quote (zacklafosse @ Jan 3 2012 11:19pm)

Measure w/ a scale... oz chicken = 35cals 7g protein, lean beef usually 65 cal 7g protein.. etcetc.

Please do not reply to questions in this sticky.

This is not the general H&F section free-for-all.

Only myself and 7ds are to answer questions.

Thank you for your cooperation! =)

MixedMartialArts

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#12382

Jan 3 2012 11:52pm

Quote (SKCRaynor @ Dec 31 2011 01:22am)

If you are to avoid open chain exercises you need to be doing squats, lunges, and leg press to strengthen the legs and knees. I first would recommend that you WRAP the knees using a good high quality knee wrap.

Secondly, I would start slow....try this:

Week 1 -

Monday - Squats (5 sets of 10 reps light weight), Lunges (5 sets of 10 reps light weight), Leg Press (5 sets of 10 reps light weight)

Friday - Same at Monday

Week 2 -

Monday - Squats (4 sets of 8 reps of medium weight), Lunges (4 sets of 8 reps of medium weight), Leg Press (4 sets of 8 reps of medium weight)

Friday - Same as Monday

Week 3 -

Monday - Squats (5 sets of 8 reps of medium weight), Lunges (5 sets of 8 reps of medium weight), Leg Press (5 sets of 8 reps of medium weight)

Friday - Same as Monday

Week 4 -

Monday - Squats (5 sets of 5 reps of heavy weight), Lunges (5 sets of 12 reps of medium weight), Leg Press (5 sets of 8 reps of medium/heavy weight)

Friday - Same as Monday

By then, we'll see how you are doing and go from there.

Thanks! Have any suggestions for stretches that I should do daily? Before exercises and after exercises?

Gutah

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#12383

Jan 4 2012 01:06am

Sup raynor, I'm here to bug yah again hehe.

Going to ask about the fat burners and prework supps that you recommend. Can i get names again please?
Sorry this time ill save.

Another question
if i'm cutting, i do a lot more reps(of the same weight) instead of doing heavy right?
Also.. When should i be taking Whey protein ?
The only time i take one is after my workouts then i go for a jog

SKCRaynor

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#12384

Jan 4 2012 01:32am

Quote (MixedMartialArts @ Jan 4 2012 01:52am)

Thanks! Have any suggestions for stretches that I should do daily? Before exercises and after exercises?

Stretch after and during - never before.

As far as the types, let your instinct be your guide. Do what feels right for keeping the muscles supple and expanded. Don't stretch to the point of pain, but do stretch to the point of very mild discomfort.

SKCRaynor

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#12385

Jan 4 2012 01:33am

Quote (Gutah @ Jan 4 2012 03:06am)

1. Fat burners - GAT Jet Fuel or just plain black coffee

2. Follow this for cutting:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

3. Whey protein should be consumed post-workout. It can be used up to 3 times a day with meals to supplement protein intake if necessary.

dark-soul

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#12386

Jan 4 2012 03:29am

What brand do you suggest for whey isolate? Something on the cheaper side that's still good if you can

SKCRaynor

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#12387

Jan 4 2012 12:13pm

Quote (dark-soul @ Jan 4 2012 05:29am)

What brand do you suggest for whey isolate? Something on the cheaper side that's still good if you can

NOW! 100% Whey Isolate (chocolate)

they have a 10lb bag that's pretty cheap

Babolat

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#12388

Jan 4 2012 03:36pm

Hey Raynor

Been noticing the last 6 months or so that I have been extremely tired all the time, and it's getting me really pissed off.

I sleep 8-9 hours a night, so lack of sleep isn't an issue.

I did have mono in December of 2011, is it possible for these effects to still stay in the body for over a year? I am also not anemic.

SKCRaynor

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#12389

Jan 4 2012 04:19pm

Quote (Babolat @ Jan 4 2012 05:36pm)

There are quite a few possibilities here....

But first do you mean December of 2010? December of 2011 was only a week ago.

1. Allergies and/or Restricted Sinus Passages - do you have these? If so, your quality of sleep might be drastically off.
2. Is your bedroom pitch black before you go to bed without the presence of extraneous sounds or light?
3. Do you currently take any supplements? If so what kinds?
4. Do you currently take any MEDICATIONS? If so, what kinds?
5. Does anyone else in your household have the same issue?
6. Have you been sick MORE recently than a year ago?
7. Do you get up frequently you urinate?
8. Does your mattress support your body properly?

Other ideas...

Try to take GABA, L-DOPA, ZMA, and MELATONIN every night before bed. I recommend NOW! brand for each.

Get back to me.

xKoopa

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#12390

Jan 4 2012 05:27pm

Hey raynor would these macros work for keto? 130g of fat, 150g of protein, 22g of carbs? And is there a more efficient way of setting up what foods to eat other than grabbin a bunch of stuff and adding up until it meets macros? Thank bro

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