Quote (SKCRaynor @ Jul 16 2012 05:28pm)

Hey there.

I'd be glad to help you.

First of all, let me try to itemize everything to avoid clutter:


1. Diet - given your height/weight and goals, I will be giving you this:


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



2. Vitamins - I would suggest taking the vitamins I illustrated previously. They will not hurt you, even in high concentrations. You would need to take obscene amounts of vitamins to have negative effects. As far as glucosamine, I would advise trying Universal Animal Flex which is a good joint support product with virtually everything you need in it, including glucosamine.


3. Workout - Given your current plan, I'd like you to move over to 5x5 training in order to build maximum strength.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


After approximately 4-8 months of 5x5, you should have a good enough platform for which to move onto hypertrophy.

Furthermore, you don't need to actually do 1RM discovery of curls and other minor exercises. However, you can estimate your 1RM based on the rep weight you do.

Quote (Idaho @ Jul 20 2012 02:36pm)

about what % of your old max is suggested?

Quote (dgkblack @ Jul 20 2012 10:11pm)

I've been taking this supplement for a week my dad bought from the internet.  He told me it was natural (I mean it says Premium Nature Naturals Formula) and was wondering if it could have any potential negative effects

Its called TestosProMax, and consists of the following ingredients:

Vitamin B-6 - 25 mg
Zinc - 4.5 mg
Magnesium - 5.5 mg
Tribulus (45% extract) - 200 mg
DHEA - 100 mg
Dear Antler (powder) - 100 mg
Tongkat Ali Root (powder) - 100 mg
5-methyl-70methoxy-isoflavone - 50mg
Rhodiola Rosea (3% rosavin) - 50 mg
Alpha Liponic Acid - 25 mg
Octacosanol - 500 mcg

I looked up the ingredients on the internet, and it said DHEA was a hormone?  I don't want to fuck with anything even remotely near that.  Should I stop taking it?

Quote (PureOwnage2 @ Jul 20 2012 10:24pm)

Hey raynor,

Long time no talk.  Im trying to cut down and put on strength at the same time.  Some guy gave a routine doing 3 sets of 2 different compounds each day. 

Ex: deadlifts/ chins. 

Would i be able to put on strength and cut while doing on 6 sets of compounds?

And its a 4 day a week program.  Simple just no arms.

Thanks man!

Quote (sven00100 @ Jul 20 2012 10:44pm)

(Re: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=426319012)

Hi again, Raynor. 

Quick question about the diet/exercise combo.  Given the amount of calories in the diet, my size, and the exercise routine, should I be expecting to put on weight, stay the same, or lose weight?
I am assuming I will be putting on a small amount of weight (or should I after a month or so re-gauge my weight, and adjust the calories of the diet?), and if so, do I adjust that diet upon the switch to hypertrophy, power, or endurance training?  I am focusing on the workout and diet right now (Just completed my first 5 days on this routine today, thank you ), I just was wondering where I'm headed!

Thanks a bunch!

Quote (spbgundamx2 @ Jul 21 2012 01:59am)

I am finding it hard to lose weight even though I have been keeping my calories under 2000. I am 5'4 to 5'4 weighing about 180. This is down from 200. ive pretty much been eating 1pl of chicken breast+some veggies for lunch and dinner, so 2 lbs a day and 6 eggs, only 2 yolk for protein, and eating fruit twice a day inbetween those meals. I gym 5 days a week using the layne norton routine, not the phat one the lower and upper split with hyperthophy. I have weighed myself for a month and my weight has not changed but my muscles have been getting small gains. I still have a good amount of fat to lose for sure but it doesnt seem to be going away

I also want a new routine because i have hurt my lower back and am not able to deadlift squat, bent overrows any longer. And doctor said to stay off the lifts that require lifting weights overhead.