for the hypertrophy plan do you have any specific guidelines on which excercises to pick? (assuming you dont do them all which would be crazy?)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


I'm not quite sure what you mean....if you're asking what exercises to remove from each workout if you don't have time to do them all....then I'd recommend doing the first 3 exercises of each muscle group that I have listed.

this may or may not sound retarded.

but i kinda don't believe in multis (I know the benefits) but I hate "taking" them, because I don't want to make it part of my daily routine.

I'm sure I don't get every single vitamin/mineral I SHOULD be getting (I feel like no one does this through diet alone), however, I also don't want to get in the "toxic" levels through stuff I generally eat

MY diet seems pretty regular and I eat basically very similar things all the time (eggs/oatmeal for breakfast) with random veggies/chicken, and sometimes I take my almond milk, and other random things.

IDK, I know in becoming a physician, but I PERSONALLY don't like to pill pop. Maybe when I get symptoms of X deficiency, maybe I'll change my mind? lol
Since I stopped drinking organic milk, I get no Vit. D in my body (if I stay in all day), but ALAS, I eat these mushrooms chock full of vit. D so I use that as my vit. D for the Day, otherwise I'll have my shake, and get D through almond milk, etc

and if you check isopures Chocolate variant, that has quite a few minerals, but I only have 1 scoop every other day, sufficient? I know i know, my statements and sentences/throughts are all over the place. My studying for boards has been kind of poor tbh. I think I have about 6 weeks left? ugh ;l

1. You will not get in the "toxic" levels by eating even a 10,000 calorie a day diet + taking a multi. The bottom line is that in order for you to have vitamin toxicity takes an absurd amount of vitamins consumed. We're talking unrealistic amounts.

2. Vitamins are not "pill popping." That's a crude statement at best. The term pill popping usually means synthetically derived products used to treat a symptom and often times abused for its effects. Vitamins are supplements - the same as if you had a protein shake or otherwise.

3. If you wait until you are vitamin deficient, you've waited too long. Often times the effects are more long term than short term. If you want to maintain low levels of basic micronutrients for the majority of your life, that's your choice - although it's an unwise one.


I would advise that you change your outlook. Vitamins are tools that enable us to eat regular diets and still get enough micros for the day.

If we ate the way human beings were biologically intended to eat (all raw foods and large quantities thereof to keep up with energy needs from large period of physical exertion), we would generally not need supplements - particularly vitamins. Because we live in the modern era, and most of our food is devoid of these micronutrients, I would highly advise taking at least a 2 pill a day solution such as NOW! Adam. The pros immensely outweigh the cons.

Hey Raynor a couple of things:

1) How many carbs does it take to break ketosis?
2) Instead of a carb up day as you suggested, can I just have a cheat meal with a lot of carbs and eat keto the rest of the day? (within caloric means)
3) On your keto cutting workout (6 days/week), how many sets should I do per muscle each workout?
4) What are you lifting nowadays? And what weight are you at? Curious

Thanks!

Your response was so great, that I am considering them now lol

Honestly, you likening it to protein drinks was about as good as it gets.
"oh you take protein? Why not a little pill to cover the rest (except fiber)?
I get it.

What's the difference between the 2 a day NOW! That you are referring and a 1 a day like "the one that starts with a C I think"

As you know, a one a day makes it more manageable as a patient haha

Send FG's to me. Haha j/k!

Glad to see you're still helping everyone

if you can answer this before tomorrow, this would be awesome:

how is NOW! Adam different in capsule versus soft gel?

which do you recommend?

When doing squats I am noticing a bit of griding in my right knee. After a workout my knees feel hot, is that normal? I don't have any real pain in either knee but the day after a workout they are a bit stiff. I've only started doing squats in the last month. Is it just that they are not used to the stress?

Would taking a "premium performance multi" from Costco be sufficient? I think it
Might be a bit cheaper?