Hey Raynor,

So the past 3 weeks or so my left knee has been killing me...

I went to do my leg day yesterday, and I couldn't even warm up with just the bar for my squat... I know you don't know much about my situation, but I was wondering if there was anything you could do to help me out....

I also was wondering if you know what leg workouts will put less stress on the knee.. I am thinking leg press, extension, and leg curls...

I was tying up the draw string on my pants the other day and some belly button hair got caught and pulled out. A few days later there is a pimple, when I popped it there was a greenish hue to the pus. And it hurts like a bitch when my shirt rubs against it. Whats the green mean?

It won't be a problem, just compensate with more calories.

Remember, if you are trying to gain weight, you will need around 600-700 calories per HOUR of workout in addition to your BMR.

So go calculate your resting BMR....google this. Once you find it, add 600-700 cals per hour of intense physical activity.

Now you should have a total of BMR + 600 or 700 cals. On top of this, throw on another 300-500 cals to ensure a true anabolic state with plenty of excess macros and calories.

That is an infection. Clean it out thoroughly with warm water and soap. Apply alcohol to the area liberally. From there, put a bandage + neosporin on the area.

Avoid any type of leg work for about 1 week. During that time, wear a knee brace, stay off the knee as much as possible, and ice it 3-4 times a day for 30 mins each time. Take ibuprofen as necessary.

After that week is over, I want you to go back in gradually and begin doing only leg extensions, leg curls, and leg press. Stay 90 degrees on the leg press, no further than that. Also use knee wraps when doing these leg exercises and pay attention to form. Very good form with a bit lower weight is what you need to strive for. See how that feels.

can u check my form plz
deadlift
http://www.youtube.com/watch?v=K9N_82s_WQA&context=C471e080ADvjVQa1PpcFOnRxkJMAfShyEQYS2jja0r5AAkQ_cIaOw=

squat
http://www.youtube.com/watch?v=ZokT89hpBj0&context=C42a33fcADvjVQa1PpcFOnRxkJMAfSh-APXNzjz7Ei3Axn_hO-PUI=

press
http://www.youtube.com/watch?v=0vW2rwUQmhc&context=C4528091ADvjVQa1PpcFOnRxkJMAfSh8PJwRxb42cno192Sgm7Gi4=

lmk

forgot this place existed

so im

6 * 1 wide frame 315 Lbs 34% BF 20 yrs

Let my self go since high school Was ~ 250 17 % bf n looking to get back to that weight /size maybe even lower Bf % but Leme first hit that weight goal

Ive finnaly decided to hit the gym again

currently taking some Whey protein after work outs 60 Grams working out 4 times /week

what im looking for is to loose weight but also tone my abs and chest and arms so if u could work a nut / workout guide if u have time

For the deadlift, make sure you go ALL the way back and pin your shoulders to the rear with a slight arc in your back. You are stopping right when your back is straight which missed a bit more work you could be doing. Other than that, it looks OK in terms of safety and generalized form and speed.

For the Squats, please do another video from the SIDE angle if you can. From the video you showed me I can tell that you are going down far enough, but there seems to be a bit of unnatural motion in your hips. It could just be the angle.

For the Press, your form looks very good. However be careful with your neck. I see some stress in your neck with every rep which at heavier weight is going to ruin you. You must be very careful to keep the neck controlled, but not overly tight.

This post was edited by SKCRaynor on Mar 24 2012 07:33am

Hey there.

For you to rapidly lose fat, you will need to stick to lower calorie diet, somewhere in the area of 2,000 cals per day.

Here is your diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals


In regard to exercise, I want you to follow this particular plan:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for maintenance and moderation



Also, RIGHT AFTER a workout, I want you doing 20-30 mins of cardio in HIIT format. That means 2 mins walking, 2 mins jogging, 1 min sprint and repeat. This can be done either on a treadmill, eliptical, or stationary bike. Just do a slow pace for 2 mins, a fast pace for 2 mins, then an all out sprint for 1 minute and repeat.

On the other 3 days that you are not lifting weights, you will be doing 1 hour of cardio 2 of those days. On the 7th day, you will fully rest. Each of the two days with cardio I want you doing TWO 30 minute blocks of cardio. One of them will be a steady pace cardio session for 30 minutes straight, while the other will be a HIIT cardio session as described just above. You can either do them at the same time, or you can do them at different spots of the day.


Day 1 - weights + cardio
Day 2 - weights + cardio
Day 3 - weights + cardio
Day 4 - weights + cardio
Day 5 - cardio only
Day 6 - cardio only
Day 7 - OFF

squat
http://www.youtube.com/watch?v=x9CG6QQkSY8&context=C491ec8fADvjVQa1PpcFOnRxkJMAfShwTOtc4u2gUgYRkqC9vgzAM=