Thanks so much for the plan you wrote up for me. I have a few quick questions though

Regarding the first link you list some of the exercises to be done, does that mean do ALL of them or to just use those as examples of exercises to follow?

Regarding the diet, is it alright to eat even less than the recommended 2k calories or should I stick to approx that amount?

Hey I'm just curious on your thoughts of this meal plan which I have been eating.(It varies slightly from day to day)

Morning - Large bowl of optimum omega 3 cereal with almond milk, two slices of ham, orange juice

Snack before work - Salad with a can of tuna and olive oil dressing

at work - chicken wrap with lots of veggies and lots of water, I am constantly drinking water at work

afterwork I had couple of oranges and then some lemon chicken and a omega 3 blueberry granola bar right before bed.

hey raynor,

is www.bodybuilding.com 100% safe for buying supplements? because i heard some scary things about what some sites put in the powder when buying online

Hi Raynor,

I have a quick question that i'm hoping you might know about.

My girlfriend took the emergency contreceptiv, Plan B, after unprotected sex. We ended up doing it again like 4 hours afterwards >.<. Lubrication was used (slows down sperm), and I pulled out during both times of intercourse.

Would Plan B still be in effect? and how are the chances of pregnancy?

Hey Raynor,

Do you know any streching for before/after running to prevent shin splints?

Thank you!

Raynor,

I'm 18, 6'2 175-180, definitely an ectomorph, how many reps should I try to hit in each set to build mass? I've been hitting 6-8 reps (until failure ofc), thanks!

All my multivitamins recommend me to take one daily. Is this appropriate? Weighing around 185-190 and trying to cut

First of all, I wanted to say that I mean nothing bad towards you. I think you're a great guy.

However you have been scammed.

Shakeology is a total crock of BS. I almost fell out of my chair when I saw what you bought, and how much money it costs.

$120 for 1 month supply of 15g protein / 17g carbs / 1g fat / 140 cal replacement shakes???????

The ingredients are ABSOLUTELY NOTHING special. You can obtain all of those micros from a simple multi like NOW! Adam.

The shakes are a TOTAL scam. Is there any way you can do a chargeback or get a refund???


I am very sorry to hear that you purchased these. You would have been 100x better with NOW! 100% whey isolate, add some mixed berries, and blend it up. Much healthier, much better protein, much better macros, and about 95% lower price lol.

This post was edited by SKCRaynor on Jan 31 2012 05:54pm

sup skc

My friend is a maniac of wakeboard ( i hope you know what it is lol ) and he wants me to give him exercise that could be good for him


beside squats , explosion movement , exercise that strenght the abs , do you have any other idea ?

Fucking retard

Sorry Raynor for the spam