1. synthroid, occasionally concerta.
2. hypothyroidism, vitamin d deficiency, iron deficiency
3. generally a drink consisting of milk, peanut butter, whey, and evoo. sometimes eggs
4. it's like a sour feeling in my stomach, feels like my stomach is rotting or something. bloating/gas sometimes. maybe a very dull burning? definitely no sharp pain or anything. it feels like when I wake up after a night of drinking. sorry, it's a bit hard to describe

This post was edited by Aimed_Shot on May 8 2012 10:53pm

At first I was thinking of Celiac sprue and lactose intolerance for differentials and it seemed like drinking water and avoiding them was a good idea ... but Raynor is better at diagnosing at this point than I am ;]

Also to note, I would try drinking more water prior to sleeping. It may help with less bloating in the morning when you have your first bowel movement



This post was edited by necrofearme on May 8 2012 11:18pm

I hear ya. I was previously married to Cottage cheese. I switched to greek yogurt (with no fat and only 130 calories in a single serving size, doesn't sound legit lol) from Costco. The reason because it TASTES like sour cream, but it's almost better than cottage cheese in terms of nutrition (the Sodium in Cottage is quite a bit more). I can easily throw a few spoons with the kiwi or whatever frozen fruit I decide to munch on.

I haven't seen those other peanut butters? But I can see if I can pick em up? Where do you get em? I might have seen the naturally more pb (i think this was organic and expensive?)

1. Here's another random thing, is it crippling that I have my oatmeal in the morning with coffee and no real source of protein to start the day? I get the proteins in every other meal (a couple chicken tenderloins with veggies, protein shakes, half a thin pizza LOL)
2. I have a decent recipe to bake cookies or bars made of whey ( I can show you the formula lol ) that includes dried fruit and raisins (which are normally a no-no due to added sugar) ... where do YOU get these, if you eat them ... I wanna try the recipe, and pass it to you if it takes good l
3. How should I get my % BF down some more? Is eating shit like cheese (I eat jalapeno jack has the capsaicin to inc. metabolism supposedly) bad? What about pizza (I buy a thin frozen pizza packs from Palermo, the margheritas and put on fresh mushrooms with vit. D, yes both from costco) ... the pizza has 3 servings of 270-290 cals, so I split it into 2 servings (I figure I'm a genius here lol). so each sitting is only 450 calories and covers my calcium on the days I don't have shakes especially. The protein is adequate in my opinion (not like having totally lean meats but much better than eating some random sandwich at mcdonalds with fries) ... it's convenient to make and then take the other half the next day to school
4. Eating carbs at night is the same as eating carbs during the day? Myth? I can tell you are more of a "Calories" guy where deficit and shit take precedence. I agree with that. Some people think that you should only eat carbs at a certain time, and some think it's okay to eat whenever based on your set calorie count (I Fall here, but I try not to eat the heavier carbs later on just to be safe) ... it'd be nice to know I shouldn't really give a fuck and just monitor calories and be less restrictive, ya know? So I can eat the chicken parm at night, instead of only eating it during the day

Hey again raynor!

Wondering if you explain (or link me to) the benefits of BCAA and Glutamine supplementation in laymans terms.

I've researched and googled ad talke with people, and it's just regurgitated out as 'it is the building blocks of protein... Most abundant amino acid in the body.. Helps protein synthesis..."


I need a laymans explanation please thanks!


Also, I know it's pretty un-ideal but I'm restricted to 2 days a week in the gym, Monday and Wednesday, possibly a light session on Friday.

I work full time and the rest of the days are taken used for rugby training / game day, so excercise is still being done, just not lfting

Have you got a 2 day / light 3rd day split? For strength, or if you see fit I'm happy to do full body workouts instead?

Try this:


Mon - Chest/Tris/Abs
Tues - Back/Bis/Lats
Weds - Quads/Hams/Calves
Thurs - Shoulders/Abs/Traps
Fri - OFF (do cardio)
Sat - OFF (do cardio)
Sun - OFF (cardio optional)


I would try 12-10-8-6 format, going up in weight until failure at the 8 and 6 rep marks. Avoid 5x5 or 4x5 or any other stacked strength routine for cutting. When I say to go until failure, if no spotter is available, go ONE rep before failure. You will move up in weight only if it's necessary. Most likely you won't. The goal here is volume in regard to muscular stress. You need to be failing (or coming 1 rep from failure) at least 50% of the time.

Use Cytosport Cytogainer for weight gainer. Alternatively you can use Optimum Nutrition Pro Complex Gainer. Below is a meal plan WITHOUT cytogainer. I did that so you have more flexibility as to when to use a gainer. If you are using the cytogainer, you can replace one of those meals with it. The cytogainer should be around 3 scoops + 1 cup of milk and whatever fruit or peanut butter you want to add....the total shake will hover around 800 cals or so.


Anyway, if you'd like 4K calories approx, here is a decent meal plan for your purposes:


Meal 1 -

3 whole eggs + 3 egg whites
1/2 cup cottage cheese
2 slices whole grain bread w/ any nut butter + 1 tsp jelly
1 apple/orange/grapefruit/pear/peach/nectarine
2 cups coffee


Meal 2 -

8 oz chicken breast (grilled) w/ 1 tbsp olive oil
1 large salad w/ 1 tbsp olive oil and balasmic, apple cider, or red wine vinegar
1 cup of brown rice or buckwheat
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 3 -

8 oz sirloin steak (90/10 or leaner) w/ 1 tbsp olive oil
1 cup brown rice
1 cup black beans
1 cup chopped green peppers/onions/tomatoes/etc
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 4 -

8 oz chicken breast (grilled/baked/broiled) w/ 1 tbsp olive oil
1-1.5 cups whole grain pasta w/ tomato sauce
1 cup sauteed broccoli w/ 1 tbsp olive oil + lemon


Meal 5 -

2 cans of tuna + 1 tbsp mayo + 2 tbsp mustard (to taste)
1/2 cup chopped onions/celery/carrots (add to tuna)
2 slices whole grain bread
1 slice cheddar cheese
2 slices tomato + 2 slices onion
(melt the whole damn thing together as an epic tuna melt of delicious)

I think you've described your problem well enough for me to make suggestions.

1. You may have gastritis. If you do, that means you need to avoid all acidic foods, spicy foods, and anything that would irritate your stomach lining. Google acidic foods and stay away from those.
2. In regard to supplements, I need you to start taking Probiotics. Go to your local Vitaminshoppe or GNC and pick up some probiotics with at least 6 billion microorganisms per capsule, preferably 10 billion or more. Take a double dose of these every single day. Note: Make sure it has B. Bifidum - this is very important.
3. Eat lots of yogurt, particularly greek yogurt. This has plenty of probiotics in it as well, and will help your stomach tremendously. Also a good source of protein.
4. Drink more water. I want you drinking 1.5 gals of water per day, but also making sure to get enough minerals. Taking a separate multi-mineral from your regular multi vitamin would be a good idea. Also do NOT drink distilled water or filtered water. Stick to spring water for the most minerals possible.
5. Try other supplements for gastritis including: Ginger root, Marshmallow (pills, not the food lol), Peppermint extract, White Willow, and Aloe Vera Juice.

Let's try this approach and see where it lands us.

To inform everyone on the board - Necro is also in medical school at the moment, and thus is free to share his opinions of medical based topics only.

To clarify, this is NOT a free-for-all. The only 3 people on this thread to answer questions are Me (fitness/medical), 7DS (only fitness), and Necrofearme (only medical).

This post was edited by SKCRaynor on May 10 2012 07:42am

1. The peanut butter you can find at Publix or other grocery stores (naturally more) and they have regular and organic, I'd vote for regular. As for power pb, check out bodybuilding.com for that, or just google shopping it.
2. It's not crippling, but it's certainly a setback, especially for meal one. Just throw a scoop of whey in the oats, or drink a 20g shake with it just to get some protein in you after the long fast.
3. The only protein bars that I use are VPX Zero Impact bars. I think these are among the healthiest, best tasting, and most complete bar out there. With regard to making my own, I have no patience for baking lol.
4. With regard to cutting down bf%, you have two approaches....the keto approach, or the severe calorie deficit approach. Either way sucks, but I prefer keto. However, you can eat virtually anything as long as your macros are somewhat in order. AKA 40P/30C/30F. Obviously also take a multi and use protein shakes as necessary to fill the void. The pizza is certainly not a bad choice for cutting without keto. A keto alternative for pizza would be meatzza. To make that, take ground beef and cheese, mix together in a bowl, season it, spread it out over a cookie sheet and bake 450degrees for about 15-20 mins until it starts crisping on the outside. Then add more cheese on top, and broil at 500 degrees until melted. Take out and viola! zero carb pizza.
5. The issue with carbs before bed and other times of inactivity is that when your glycogen stores are full, and you ingest more carbs, the excess will be stored as fat - plain and simple. When you take in protein or fat when your glycogen stores are full, the protein will be broken down into individual aminos and allocated as necessary. The fats work in a similar way. Will protein and fat make you gain fat if you eat too many over your calories? YES. But carbs will more rapidly increase fat gains when glycogen stores are full. Keto is extremely effective because it switches the body over to fats as it's source of energy and not carbs. The goal is to burn fat right? So when you are fasting and have no glycogen, (when you sleep) the body is burning fat as it's energy, rather than glycogen.

1. BCAA's are essential for muscle sparing during times of catabolism (intense exercise). 2-4g every 45 mins before/during/after exercise will help you maintain muscle mass, rather than spend it, during such times. The easiest way is to get a good protein shake with BCAA's such as Optimum Nutrition Pro Complex and just drinking a shake throughout your workout.

2. Glutamine is an important amino acid that is used for just about everything. It used to be good to just add 5g of glutamine to every shake, especially PWO. However, most shakes already have plenty of glutamine in them, not to mention foods like chicken breast. Do you need to supplement glutamine? You can, but I would recommend only around 5g post workout unless you like throwing money away.



Use this...

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


Just alternate the 2 on days each week.