Hi, firstly I want to say what you do is awesome and I have so much respect for you what you do helping so many people!

I decided on what goals I want to achieve and I was hoping you could help me make a routine!

Here are my stats:
24 years old
5'11
155lbs
I'm a teacher and I spend most of my day in an office (unfortunately)

Here are the goals im hoping to achieve:
build arms and abs
increase my vertical
increase my sprint speed
improve my flexibility (I wish i could get my leg above my head and be able to touch my toes)

I was thinking of doing some jumping exercises with a weighted bag for the vertical. I have access to a gym but I'm pretty much a complete beginner at going to the gym so I was hoping for some pointers as to what I should be doing.

With regards to nutrition, I've completely cut sugar out my diet. For breakfast I was hoping for recommendations that don't involve cooking (or that you can prepare the night before?) Currently I just have some breakfast museli with milk and some raisins / nuts. I also see often mention cottage cheese in peoples diet, I would love to have it in mine but I have no idea when I should eat it and how much to have!

Thanks in advance,

UnHolY^^

Hi,

I would want to know how to train for a maximum of reps of bench press 225 lbs.

I am currently @ 210 lbs and need the maximum results for football evaluation.

What other exercises (except bench press itself) are good for improving it?

Thanks

Hey raynor, how much rest should i take after getting a cortisone shot in shoulder? Doctor said dont lift for 24-48 hours after but would squats be ok? Sometimes reaching back to hold bar would hurt, just curious if that could have a negative effect on the shot

How bad are microwave meals for cutting? Microwavable chicken breast to be more specific.

Also how bad is sodium when cutting?

Hey Raynor,

I was wondering what energy/metabolism booster type supplement you recommend now an days.

I remember Gat Jet Fuel but I heard its pretty old school now and not stocked most places.

Is there any newer one you recommend.

Incase it matters-

Male 24
6'1
225lbs
Will be losing 25lbs in 2 months

Thanks Again!

Raynor, is it normal for your lower back to be sore after heavy deadlifts? no pain, just soreness.

I need help bulking up. I'm a skinny guy, and so far no progress with working out.

Male 16
6'4"
180lbs

Any advice?

Hey raynor.

I want to go on a cut (non keto) cuz i went on keto about a month ago and i got sick, never felt so bad, idk why tho..


so i want to cut while eating some carbs

my diet will consist of chicken, eggs, salmon, protein shakes, maybe some peanut butter toast thrown in

im 510 , 210

what would my macros look like? my maintenance was like 3100 according to some bodybuilding site, and i was told that to cut i should eat like 700 below that, so 2400 calories cut

but i dont know what ratio it would be. I like to eat eggs alot, so hopefully il be able to eat 5 to 10 a day on the diet

Which cutting workout routine do I use if I have treadmil/bench/dumbells/bicycle?

will i hinder my progress for my SL 5x5 strength routine if i do body weight exercises ? everyday or what would you suggest, to get stronger with - pushups / pull-ups-chin ups / not sure what other exercises but yea how can i increase my endurance and strength on those exercises? and if i do them will it slow my strength gains because of the rest time I'm not using I'm doing more workout instead?