Quote (SKCRaynor @ Apr 11 2012 06:50pm)

Rest (at least 1 week rest from physical activity)
Ice (4 times a day for 30 minutes each time)
Elevation (keep the arm above the heart as much as possible)
Ibuprofen (As needed, but not to exceed 3 doses per day)
Water (At least 1 gal of water per day)
Mobility (keep the area moving and LIGHTLY stretched)

Also I would recommend seeing a chiropractor to work the area out for a bit. If the pain gets worse or starts to become sharp or stabbing in nature, please see a doctor and get some xrays.

Quote (SKCRaynor @ Apr 12 2012 02:52am)

Yes it is necessary to have a carb day and cheat day.

These replenish glycogen stores and actually confuse the body which makes ketosis more effective when you get back into it.

You will lose more fat with a carb and cheat day than you would without.

Quote (EverNineAfter @ Apr 11 2012 10:05pm)

whats a sup stack, that targets immune system and libido ?

E: also what are the essential sups for lean bulking , if i get some casein or eat cottage cheese before bed, then if i get ZMA i shouldn't take it with calcium it says, so how would i go about doing that ?

Quote (TempoONE @ Apr 12 2012 12:16am)

What do you think of roasted black bean powder?

do you think i can use it as a protein powder shake as beans contain very high concentrations of protein? and it's natural with no artificial anything added

Quote (SHAD0W @ Apr 12 2012 06:37pm)

alright I need to try your plan,

is a fat burner a must?;O

and what is the effect of fish oil, is it any good for?

Quote (dgkblack @ Apr 12 2012 09:02pm)

How often is a cheat day or refeed necessary on a low carb cut.

Broke my 161 plateau and weighed in at 159 this morning.  Considering i'm getting a little light, I want to end my cut at the end of this month.  What kind of training do you recommend I do?  Strength?