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Aug 9 2012 12:17am

bro is poor but won't eat more than 6 eggs per week because he thinks it raises bad cholesterol, but you say it'll decrease bad cholesterol as long as i meet the 2:1 unsat:sat ratio. so went to the doctor today to check my cholesterol, still gotta wait a few days for the results. i plan to consume a fair number of eggs a day (somewhere in the 12-24 range) 5 days per week. after a while i'll get my cholesterol checked again and i wanna show him my results to convince him to go with eggs. i'll make sure to get at least 2:1 ratio every day.

questions:
1. how long should i stick on this diet before getting my cholesterol checked again?
2. i do not smoke or drink alcohol or anything like that. my workouts are irregular. i do not consume trans fat. i may or may not be on keto depending on what else i eat. overall i'll be on a caloric deficit but on some days i might go over. are there any other factors that influence cholesterol i should control?

This post was edited by carteblanche on Aug 9 2012 12:39am

Aimed_Shot

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#14622

Aug 9 2012 10:58pm

hey raynor. I think I've got a minor hamstring strain but not sure.

Was squatting a pretty light set while I was still very sore from a previous session. Felt what seemed like a bad cramp. Finished my last 2 sets. After those it was more of a sharp pain. Hurt to bend over, etc. It was somewhat painful the rest of the day. Today I can hardly feel any pain, even when I get into a squatting position or attempt to stretch it, I cant really feel anything but a very dull and hard to pinpoint pain. The injury occurred yesterday (wednesday)

Think I'm good to go for squats tomorrow? Or should I just play it safe and wait till monday?

Thanks for everything

This post was edited by Aimed_Shot on Aug 9 2012 11:00pm

Maylojager

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#14623

Aug 10 2012 08:35am

Greets,
On one of those day's I've begun slowly regaining form after a little break for vacation.
While doing raw deadlift(I'm doing it sumo) at 80-82% 4x3 something in my left hamstring has "cracked" so I just threw the bar and finished my workout.
The very first day after the injury while my leg still was "hot" there was almost no pain, but a discomfort.
The second day the pain was immense on even a slight leg bending(hamstring - is bender).
The third day pain was slightly noticeable.
The fourth day and up until now (9th day) the pain is very little and only during the muscle tension (upon bending with a straight back).

The muscle is not thorn, as there were no visual signs and I wouldn't be able to move if it was.

Theres no possibility to visit a doc, because of the high level of incompetency in the local hospitals (I know how it is and experienced it not once - you go in they say it's a sport injury and that I can't lift anything heavier than 2k at all, sport is unhealthy, I shouldn't grow any bigger, I wont get a hardon cuz of that much protein etc. and bye).

Has anyone had the same injury? how long did it take to recover (I understand that it's an individual process with lots of factors), but I'd like to know the approximate time in order to plan cycles further.
I could try to squat since I feel no discomfort now(in the squat position, but I still feel discomfort while trying to stand into the conventional/sumo deadlift position), but I think it's better to spare my leg of any work.

Regards

xVanished

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#14624

Aug 10 2012 12:10pm

Quote (SKCRaynor @ 8 Aug 2012 08:14)

For cutting, drop the carbs. You will see faster fat loss that way.

You will also see less strength...but that will rebound on the next bulking cycle.

How many carbs is a solid amount have when cutting?
Know of any foods that are good to help this?

SKCRaynor

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#14625

Aug 11 2012 04:20pm

Quote (Ocen @ Aug 8 2012 10:59am)

so you mean, if youre at a deficit of 500 cals by dropping carbs, you lose fat faster than when deficitting 500 cals by dropping fat+carbs?

Correct! Less glycogen enables fat burning faster.

SKCRaynor

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#14626

Aug 11 2012 04:26pm

Quote (Vagitarian @ Aug 8 2012 12:40pm)

Hi again raynor! Thanks for the great advice you gave me last time. Just had some additional questions regarding some things.

I will be following your 6 day gym routine outlined here.
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247

Two questions on the routine.
1. is there any order in which I should do the exercises? Is it better to do all the chest exercises and then go onto the biceps or can I do 1 chest, 1 bicep, 1 chest, 1 bicep, etc

2. You say to do 20 minutes of HIIT before and 20 minutes HIIT after. When I looked at the non-keto diet you provided here http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061#p359274061 you say to perform 20 mins of fasting cardio. Would that fasting cardio be the 20 HIIT before workout or am I supposed to do that and another 20 mins HIIT right before I hit the weights at the gym?

A lot of questions on the diet (Really need you to break it down barney style for me here as my diet is what has screwed over my weight loss the most)
1. What exactly is fasting cardio? Examples of what I can do?

2. I’m not a coffee drinker so I will be taking the 3 GAT Jet fuel like you suggest. Is this the right one to purchase?
http://www.amazon.com/German-American-Technologies-Jetfuel-liquid/dp/B001181RQG

3. What kind of protein shake should I purchase?

4. You say 1 cup of oatmeal. That means cooked right? What is a good type of oatmeal to buy?

5. What is a good type of lean beef and how to prepare it?

6. On meal 5, you say “assuming this is POST WORKOUT, if not adjust this meal to PWO”. What is PWO? I tried google, and I got Pokemon World Online. XD

7. My BMR is 1859.7 (Height 5’9 Weight 180 age 30) Will the Non-Keto diet you linked work for meat my current BMR

Whew. Sorry for the wall of text. Thanks for your help!

1. I personally prefer to do 1 set chest + 1 set biceps right after the other as a superset. This keeps the heart rate high and maximizes your workout efficiency. When doing 5x5 strength training however, I do one full exercise with all sets, and complete that muscle group before moving to the next group.

2. 20 mins at the beginning is the fasted cardio. Also you can opt to do 20 mins of cardio the moment you wake up - this also is fasted cardio.

3. Fasting cardio is cardio performed when glycogen is depleted, usually as the result of a fast (a full nights sleep). Wake up and do 20 mins of jogging, biking, swimming, etc.

4. Yes thats the right Jet Fuel.

5. Get Optimum Nutrition Pro Complex Natural or NOW! 100% Whey

6. Yes Cooked. I like Quaker Instant Oats.

7. I prefer Grass Fed Lean Ground Beef 90/10 leanness or better. I add spices, 2 raw eggs, chopped veggies, a handful of oats, and bake it in the oven as a big delicious meatloaf.

8. PWO = Post workout.

9. Yes, the non-keto diet will work. However just remove 100 cals from it....you can opt to lower anything in there EXCEPT protein. I recommend lowering the carbs slightly.

SKCRaynor

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#14627

Aug 11 2012 04:28pm

Quote (TheMagicFlightBox @ Aug 8 2012 11:40pm)

raynor, in general the only way to lose fat is to burn more calories than consumed.

so how do macros come into play? more specifically, the whole carbs?

Carbs directly act as the body's way to replenish glycogen. Without carbs, the body eventually goes into ketosis (when all glycogen is depleted in both muscles and liver).

Before full ketosis begins, the body goes into a purgatory mode with little to no glycogen, and where it is highly susceptible to fat burning without catabolizing muscle.

Thus, if you consume less carbs and work harder, your body will maximize fat loss.

With regard to protein and fat, you require protein for the amino acids (obviously) and thus you can not reduce these under any circumstances. Fat is good for the testosterone boosting effect - which in and of itself helps to burn fat.

SKCRaynor

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#14628

Aug 11 2012 04:31pm

Quote (carteblanche @ Aug 9 2012 02:17am)

1. I would advise somewhere in the range of 4-8 weeks. 6 weeks is usually standard for this type of study.

2. You can alter cholesterol levels being in ketosis vs not being in ketosis. Pick one or the other, but don't bounce between the two during the 4-8 weeks. Once your body stabilizes, everything else will come along with it.

I would recommend that you obviously eat enough fiber (a minimum of 30-35g per day) as well as the 1-1.5 gals of water per day. With regard to the 2:1 ratio, make sure to take supplemental Omega 3 with every food meal (1-2g per meal, IN ADDITION to the other good fats promoting the 2:1 ratio). The omega 3 supplement will NOT count towards your 2:1 ratio for the purpose of this study. Olive oil and avocados will be a very good ally in your quest.

SKCRaynor

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#14629

Aug 11 2012 04:33pm

Quote (Aimed_Shot @ Aug 10 2012 12:58am)

Definitely wait until monday to ensure proper rest and recovery. Ice the area 2-3 times a day for 20-30 minutes each time until monday. Keep lightly stretching it. If you feel pain on monday, DO NOT SQUAT - you may have pulled the hamstring. If the pain is completely gone, you're good to go and most likely right in your strain diagnosis.

rrlegend1

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#14630

Aug 11 2012 04:36pm

Hello my friend recently got into lifting and I was looking for a beginners program? Nothing complicated but nothing too easy thank-you for all your help and dedication to this post Raynor.

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