I'd recommend getting whey shakes for Post workout and Casein shakes for pre-bedtime.

As far as abs during bulking, it depends on your body type. If you are a mesomorph or ectomorph, yes. If you are an endomorph, no.

As far as rotator cuffs, bench CAN hurt it, but it depend a lot on form, weight, and your body/genetics. I would train bench once a week. I will give you my 5x5 plan for strength and size.

Lastly, I prefer skullcrushers to go beyond the head. However do what is most comfortable for you.


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

Bison happens to be one of my favorites. I love ground bison made into burgers. Amazing and very lean!!

I actually have a pre-made plan for females with her EXACT needs. This is to cut down to the 110-120 lb area while increasing muscularity and promoting tightness.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

What're some extra chest excercises I can do?
I do incline/flat benchpressing and dumbbell presses

Also I haven't ever done my shoulders yet, what are some good beginning excercises for them.

Assuming you are training for strength/power I would refer here:

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


If you want volume/size refer here:

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

alright, I got the protein shakes, how many times a day should i drink them ? At the moment im taking whey post workout and casein pre bedtime as you said.

that's optimal. You can also take a whey shake during the day if you feel like your protein for the day is low and needs a boost. You can make a whey shake into a meal replacement by adding peanut butter, fruit, and oats if need be.

Do you have any recommendations for protein shales without powder supplements or dairy as I am allergic to eggs, dairy, whey and casien? Or any other foods to eat to help gain weight, I don't have a lot of free time in my daily shcedule so hopefully quick and easy things. I am very underweight and can't even put on a pound no matter how hard I try. As for workout I usually go on a quick bike adventure to get my heart rate up and come back for some weights, push ups and whatnot. I feel as if i've been pretty good sticking to my plan but after 3 months i've noticed next to no improvement and 0 weight gain which leads me to beleive that i am doing something wrong or missing something. Also do you recommend taking multivitamins daily or anything else?

age:20
weight:140

This post was edited by Streblo1 on Jan 23 2012 01:50pm

Hey man,
Lately I've got that thing where tendons "crunch" as I bend certain way. In my case, my right elbow gets it the worst. It's not stopping me from my workout though. I'm wondering if you know the feeling I'm talking about and what I can do about it. Thanks again


also, iive dropped from 180ish to 165 ish in about three weeks now...just on my:
3 eggs oatmeal
shake

lean chicken salad

shake

lean meat + vegetables
shake

diet...people i've asked on the forum say its carb deprivation, but idk how i could lose that much lol. could you help explain, or correct them?

This post was edited by SC_Leader on Jan 23 2012 02:16pm

Hey Raynor I need a bit of a boost in energy. Mixing both strength training and boxing is taking a bit of a toll on my energy and i saw you recommended GAT jet fuel. Do you think this would help me? Have you used this product?