Quote (SKCRaynor @ Jan 4 2012 10:19pm)

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. No
2. Is your bedroom pitch black before you go to bed without the presence of extraneous sounds or light? Yes
3. Do you currently take any supplements? If so what kinds? Multi Vitamin / Fish Oil
4. Do you currently take any MEDICATIONS? If so, what kinds? None
5. Does anyone else in your household have the same issue? Nope
6. Have you been sick MORE recently than a year ago? Mono in 2010 (sorry on year), Bronchitis in October of 2010 - Other than that, no.
7. Do you get up frequently you urinate? 1-2 times a night maximum.
8. Does your mattress support your body properly? Yes


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.

Quote (xKoopa @ Jan 4 2012 07:27pm)

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

Quote (Babolat @ Jan 4 2012 07:41pm)

Answered, it's quite strange.

Quote (Improv @ Jan 4 2012 08:32pm)

hello raynor. I have been weight lifting for about a year and half. I am wondering if what I am doing is effective. I gained about 10-15 lbs of muscle from when I first started, but now its not really changing
This is what I have been doing for the past 6 months; Each day I work on one muscle group. One day I do biceps/triceps, the next I do chest, then the next day I do legs and some abs, then the next I do lats/back, and then the next I do shoulders. which results in working out 5 times a week for about 5-6 hours a week. Is this a good way of gaining muscle mass?

Quote (RenegadeWoom @ Jan 4 2012 08:34pm)

sup raynor do you have a workout for girl ? my sister need one and im hesiting what i should give her , she dont have weight to lose , she just want to be more fit , especially is legs.

Quote (SKCRaynor @ 5 Jan 2012 00:43)

Yes and No.

First a few things. You gain the most muscle mass the first year of training, after that it tapers off until you get to around year 5-6 where you gain a very small amount of muscle per year.

Anyway - another thing is that you need to do two things as you grow and get stronger...

1. Change your routine every 3-8 months
2. Take a de-load every 6-8 months (1 week of no working out)
3. Increase calories/macros as your muscle mass increases


Play with these two plans:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


also increase your calories and modify your diet accordingly. I will tweak your existing diet if you want.

Quote (Floppyduck @ Jan 5 2012 01:16am)

Might be a silly question, but what type of cheese do you recommend eating? I use cheddar because its delicious


Thanks for the advice on my previous post as well!