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SKCRaynor

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#13521

Apr 5 2012 07:05pm

Quote (O_sonofa88 @ Mar 26 2012 11:25pm)

Okay, for as long as I can remember, when I run, it doesn't matter if its long distance or fast intensity, I get a cramp right here (Picture is at bottom, in a link). It's my lower left lung AREA, not nescessarily my lung, but it hurts really bad to where I have to stop. Some times I can push through, and it doesn't hurt anymore, but it hurt a lot tonight when I went jogging, and I had to stop. Now, I also have a bump growing in the middle of my chest from a rib I think (Bottom link, and this isn't me, it's googled). I have a heart murmur, but the doctor that gave me the echocardiograph told me I'm good for sports and activities, but this pain has always been here.

Any thoughts?
Must appreciated.

http://www.nlm.nih.gov/medlineplus/ency/images/ency/fullsize/15184.jpg
http://farm8.staticflickr.com/7002/6473817297254f0f55c8z.jpg

What kind of doctor cleared you? General practitioner or a cardiologist?

This condition has me worried for you performing any kind of intense cardiovascular training. I am in the business of not fighting the body, but conforming to its unique structure with specially implemented plans and routines.

SKCRaynor

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#13522

Apr 5 2012 07:06pm

Quote (wanteddead2 @ Mar 26 2012 11:29pm)

I'm trying to get under a 6 minute mile, I'm also doing the clean bulk you mentioned, think I should be running a mile on the days I'm lifting too? I'm running 5-8 miles a day on the days I'm cutting body fat but I'd like to run atleast 1 on the days I'm bulking would this be okay or could it cause problems?

Do not run on days that you weight train UNLESS you are only doing 1 mile for total speed. Do not do any kind of long distance training to avoid issues.

That means, non-strength training days, you can do 5-8 miles. On strength training days, you can do 1 MILE with maximum intensity.

SKCRaynor

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#13523

Apr 5 2012 07:16pm

Quote (UnHolY^^ @ Mar 26 2012 11:36pm)

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^^

Hey there. Here's what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=277739079
Increasing Vertical Jump

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=380646120
4 day split for strength and clean bulking

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=402808853
Sprints Guide

A sample meal plan would be:

Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple

Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef)

Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil

Meal 4 (PWO) - 30g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast

Meal 5 - 6oz 93/7 lean beef + 2oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli

Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste

Lastly, for flexibility I recommend Yoga 3 times a week. Do you have the ability to do Yoga Classes???

SKCRaynor

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#13524

Apr 5 2012 07:21pm

Quote (Onlinekiller @ Mar 27 2012 07:31pm)

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

Incline Bench Press, Decline Bench Press, Dumbbell Bench Press, and Floor Presses are the best way to improve the actual bench press itself.

You should train it 2-3 times a week....doing 225 for max reps for 5 sets of bench press, followed by 5 sets of each of the above for maximum weight for 5 reps each for 5 sets each on ONE day, and on the other day(s) you will train the bench press to MAXIMUM weight for 1-2 reps unassisted, then do 1-2 reps with 20% more weight WITH assistance, then another 1-2 reps with ANOTHER 20% more weight. That's 3 sets of very high weight for bench. Do the same for incline and decline for a total of 9 sets. This is forcing your total bench strength to increase and thus your overall bench reps for 225 will increase as well. Also try to develop a better arch in your back and keep your elbows in - pushing the weight with everything including your lats.

SKCRaynor

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#13525

Apr 5 2012 07:22pm

Quote (xKoopa @ Mar 27 2012 08:50pm)

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

1 week is conservative. Keep the area mobile, but avoid lifting heavy for that full week. Make sure to drink plenty of water and ice the area if you feel any discomfort.

SKCRaynor

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#13526

Apr 5 2012 07:24pm

Quote (dgkblack @ Mar 28 2012 12:10am)

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

Also how bad is sodium when cutting?

depends on the macros. If you are within your calories/carbs/protein/fat/etc it's fine. Not the best choice for overall health and so forth, but in general it's ok.

SKCRaynor

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#13527

Apr 5 2012 07:24pm

Quote (Miniflight @ Mar 28 2012 02:25am)

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!

Besides GAT Jet Fuel (it still is around), you can try 2 cups of black coffee pre-workout. The caffeine from that is just as good as most "hardcore" energy drinks and supps.

SKCRaynor

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#13528

Apr 5 2012 07:25pm

Quote (Floppyduck @ Mar 28 2012 01:15pm)

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

ABSOLUTELY. That means you're doing it right.

SKCRaynor

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#13529

Apr 5 2012 07:26pm

Quote (KitsuneYosh @ Mar 28 2012 10:42pm)

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?

Your bible is here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

SKCRaynor

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#13530

Apr 5 2012 07:28pm

Quote (KramerFtw @ Mar 29 2012 04:01am)

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

2,000 calories is more like it for optimal fat loss. Here is the 2,000 calories guide:

Remember, you are going to be eating for the weight you want to be, not the weight you currently are. To get down to around 175-180 lbs, you would need about 2K calories.

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

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