Quote (TheMagicFlightBox @ Aug 17 2012 01:02pm)

Raynor,

How does a reasonable daily amount of  fabreeze air fresheners impact ones health? Do you have any insight on this? Are there any alternatives to scents that are better ?

Quote (sven00100 @ Aug 17 2012 02:20pm)

Hey, Raynor,

Sorry to bother you so soon again,
I have been making my own PWO shakes, and I was just wondering if they are okay. 
Right now they are:

1 banana,  (110 cal, 1g protein, 19g sugar, 11g fiber/complex carbs, .45 g K)
~8oz chocolate milk, (150 cal, 8g protein, 26g sugar, 2g other carbs, .38 g K, .23g Na)
20g whey protein, (120 cal, 20g protein, 2g sugar, 7g other carbs, .05g Na)
~2g creatine (N/A)
1 tbsp peanut butter (95 cal, 3.5g protein, 6.5g mono/poly unsaturated fat, 1.5g saturated fat, 3g sugar, 4g other carbs, .15g Na)

I have this at. . .

Calories: 475
Protein: 32.5g
Sugar: 50g (eesh this seems really high now that I looked closer at the nutrition. . . damned chocolate milk. . .)
Other Carbs: 24g (also seems high. . .)
Mono/PolyU fat: 6.5g
Sat. fat: 1.5g
Potassium: 830mg
Sodium: 380mg
Creatine: 2g
(I'm ignoring a lot here)

Eek. . . now that I added it all up it seems like this needs help, but I don't really know.  I was looking (after adding this up) at substituting in skim white milk, and even that has 12g sugar per serving, but that'd bring my sugar down to 36g.  I suppose I could try just whey, but I've hated the taste of every brand of whey I've ever tried by itself.  I got myself worked up in writing this lol. . . so I'll stop there.

Thanks again
~Steven

Quote (Gutah @ Aug 17 2012 02:40pm)

Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis + cardio
fri - back/tris + cardio


It's suppose to be the other way around isn't ?
If no could you explain.. this if from your cutting routine.

Quote (tommyd323 @ Aug 17 2012 02:47pm)

so guessing u recommend now! kre-alkalyn, correct?

Quote (SKCRaynor @ Aug 17 2012 11:34am)

It is best to not train back/bis and chest/tris on the same day. The reason for this is because you already pre-exhaust those muscles and thus can not push them to the same level as you would if you trained them completely fresh.

Quote (SKCRaynor @ Aug 17 2012 02:18pm)

If kept refrigerated properly, you have weeks before they go bad. You're good to go.

Quote (carteblanche @ Aug 17 2012 09:30pm)

someone else bought them all  :mad: 

So here's the meal plan I'm looking at now. I think I did the math right.

Total macros (ignoring evoo while frying eggs, fish oils, and fibre)
1674 kcal
122g fat (64%)
7g carbs (1.5%)
137g protein (32%)

3:1 ratio of fats
92g unsat fat
30g sat fat

27g fibre (25 works for me currently, can add more powder as necessary)


18x eggs (1.5g sat fat, 3.5g unsat fat)
ground black pepper for the eggs
4 cups unsweet almond milk (2.5 unsat fat, 1g fibre, 1g protein)
10 packets of NOW! stevia (2 per cup milk and 2 per avocado)
1 avocado (3g sat fat, 19g unsat fat, 10g fibre, 3g other carbs)
2 tbsp psyllium husk powder (6.7g fibre, 1.3g other carbs)
1 scoop NOW! protein powder (.3g fat, 1g carb, 25g protein)
6x CL OT
12x super omega 3 6 9
1x 5000mg vit d
3x 1000mg vit c

EVOO from the eggs and fishoils will add a bit more fat/calories. my BMR is 1900, so I should be able to maintain my weight or burn fat if i exercise enough, i think. If i run out of avocados, then i'll put in 26 pieces of unsalted almonds or 1 tbsp EVOO instead and use some extra fibre to compensate.