For joints, try Universal Animal Flex - great joint product.


Stretching is great POST workout and DURING the workout. Avoid pre-workout stretches.

What are some ways to speed up or enhance muscle recovery

Plenty of protein, water, and sleep.

I do all 3, 180 grams a day, over a gallon a day, and 8-9 hours of sleep

Just been really sore on my new routine. Squats and bench 4x a week, as well as working construction.

The soreness is normal, it will go away with time. Embrace it for now and know that what you are doing is working

quick question

lifting twice a week and doing cardio twice a week

stats are 5'10 140 and id say like 14% bf

my question is what should my calorie intake be? im not a huge eater and im trying to eat all that i can but im only taking in 2000 calories a day and maybe 2500 on days i lift

i just don't feel thats enough, or maybe it is, thoughts?

Depends on your goals....I need more information in regards to what you are trying to accomplish. Also, why only lifting 2x per week?

trying to add muscle mass, dont really have a specific goal i want to get to

and i can only go to the gym 4x a week (cuz of schedule/work etc) so i lift/cardio 2x each a week

Get rid of the cardio 2x per week.

Do 4x strength sessions per week if your goal is adding mass. Cardio exclusive workouts do nothing for mass gaining, if anything they will hurt it more than help it.

Here is a 4 day split:

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

In regard to eating, you would need around 3000 cals.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros

will try it out, thanks