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#12751
Jan 29 2012 07:09pm
Quote (IcKOD @ Jan 29 2012 06:29pm)
Hello SKC ,

Alright , i just received my Shakeology order of 5 months. My p90x and Insanity workout dvd's. Now what i need is someone who knows what he/she is talking about and put together a 7 day meal plan including my Shakeology drinks in this plan.
It has to be a Monday to Sunday. Here is an idea of what you can work with. I'm 6.4 220 Pounds , I stopped working out around 6 years ago due to work, school etc.. I'm naturally strong all around. I have gained some weight around my stomach area, that's the main thing i want to focus on, and rebuilding all the muscle i had in the past.

I know some of you have told me, why not use the meal plan that comes with p90x.. Well, it's a big book with very complicated meal plans etc. I want something simple put 2gether.  Like a 7 day meal plan for the week. Thanks a lot.



Hello there.

If you want to shed pounds, you will need about 2,200 cals a day. I would TRULY recommend CKD.

Are you interested in the anabolic cutting diet?? Also known as the cyclical keto diet? Basically you don't eat any carbs for 6 days, carb up on the 7th day, and repeat each week. It's difficult at first, but the rewards are very fulfilling. You will drop fat and have more energy in the process while sparing muscle as much as possible.

If you are interested, let me know. If not, I'll work with what you have.

Secondly, what is in Shakeology shakes? Do you have a complete ingredient/nutritional list?
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#12752
Jan 29 2012 07:13pm
Quote (SC_Leader @ Jan 29 2012 07:59pm)
Hey!

My aunt has tendinitis in her knee. Any workouts you suggest to strengthen her legs/knees without too much pressure on them? Thanks bud



Hey there.

First of all she needs to use REST/ICE/COMPRESSION/ELEVATION (RICE) as much as possible. This will help promote the healing of the area.

Secondly, she will need to wear a KNEE BRACE whenever she walks for any extended period of time.

Thirdly, in reference to potential exercises, she needs to do low intensity, low pressure movements.

Examples would be leg extensions, leg curls, back kicks, front kicks, side kicks, and knee raises. She should do no more than 15 reps of each for a total of 3 sets each - for a maximum of 18 sets per day. She can mix and match the exercises as necessary. Weight is not needed for these - although she can use weight if she feels comfortable with it.

The goal is to keep the area limber without overuse, and give it plenty of rest at the same time.

Ice the knee for 20 mins on 40 mins off at least 4-6 times a day.
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#12753
Jan 29 2012 07:13pm
Quote (MegaVovaN @ Jan 29 2012 08:58pm)
The seller didnt say, but these usually come in pairs right? lol

or do I need to buy two of them?



They don't usually come in pairs as far as I know. They come as a single unit. Some people only need ONE sleeve.
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#12754
Jan 29 2012 09:46pm
Quote (SKCRaynor @ Jan 29 2012 06:13pm)
Hey there.

First of all she needs to use REST/ICE/COMPRESSION/ELEVATION (RICE) as much as possible. This will help promote the healing of the area.

Secondly, she will need to wear a KNEE BRACE whenever she walks for any extended period of time.

Thirdly, in reference to potential exercises, she needs to do low intensity, low pressure movements.

Examples would be leg extensions, leg curls, back kicks, front kicks, side kicks, and knee raises. She should do no more than 15 reps of each for a total of 3 sets each - for a maximum of 18 sets per day. She can mix and match the exercises as necessary. Weight is not needed for these - although she can use weight if she feels comfortable with it.

The goal is to keep the area limber without overuse, and give it plenty of rest at the same time.

Ice the knee for 20 mins on 40 mins off at least 4-6 times a day.


She's very pleased with your response :D

How long should she wait before resuming? Until it stops hurting or a certain amt of time after?
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#12755
Jan 30 2012 12:23am
Hey there raynor, I've googled it a bit and asked around but jet wondering what your take on it is:

Squatting / reading barefoot vs shoes?

I understand that certain shoes are better than others, for example running shoes are designed to make you move and lean forward, which is not desirable when squatting
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#12756
Jan 30 2012 12:29am
Sorry for all the typos, iPhone autocorrect,

*deading instead of reading, among many others
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#12757
Jan 30 2012 08:22am
Quote (SC_Leader @ Jan 29 2012 11:46pm)
She's very pleased with your response :D

How long should she wait before resuming? Until it stops hurting or a certain amt of time after?


2 weeks after the pain goes away entirely - then start back up GRADUALLY
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#12758
Jan 30 2012 08:23am
Quote (Ladsy @ Jan 30 2012 02:23am)
Hey there raynor, I've googled it a bit and asked around but jet wondering what your take on it is:

Squatting / reading barefoot vs shoes?

I understand that certain shoes are better than others, for example running shoes are designed to make you move and lean forward, which is not desirable when squatting



All leg exercises performed WITHOUT shoes is superior for maximum muscle engagement and stability.

However there is a safety concern sometimes, as well as a hygiene concern at the gym. To combat this, there are special powerlifting shoes/boots that you can buy which simulate training barefoot
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#12759
Jan 30 2012 11:45am
Quote (SKCRaynor @ Jan 29 2012 05:09pm)
Hello there.

If you want to shed pounds, you will need about 2,200 cals a day. I would TRULY recommend CKD.

Are you interested in the anabolic cutting diet?? Also known as the cyclical keto diet? Basically you don't eat any carbs for 6 days, carb up on the 7th day, and repeat each week. It's difficult at first, but the rewards are very fulfilling. You will drop fat and have more energy in the process while sparing muscle as much as possible.

If you are interested, let me know. If not, I'll work with what you have.

Secondly, what is in Shakeology shakes? Do you have a complete ingredient/nutritional list?


Just helping out page 2

http://cdn.trek2befit.com/downloads/Shakeology%20Ingredients.pdf
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#12760
Jan 30 2012 12:17pm
Hi Raynor,

I was looking for a good HIIT routine for a treadmill.

Preferably one that will engage my anaerobic system for 2 minutes at a time.

Thanks,
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