hey there...someone previously had a very similar concern and I posted a good meal strategy for them - i'll post that here::

If you're looking to do a clean bulk, you're going to need to add either a lot of lean meats and dextrose or cytogainer would do the same and be a lot easier and cheaper ;-)



Breakfast - 1 cup cooked oatmeal w/ fruit and 3 whole eggs (about 250 calories and 25 protein)

Meal 2 - Cytogainer w/ fruit (about 600calories and 54 protein)

*WORKOUT*

Meal 3 - Another Cytogainer w/ fruit (600 calories and 54 protein)

Meal 4 - 8 ounce Grilled Chicken Breast, Broccoli, and Brown Rice (400 calories and 50 protein)

Meal 5 - 6 ounces Sliced Turkey/Chicken/Roast Beef with cheese and a couple crackers (300 calories and 40 protein)

Meal 6 - 1 cup Cottage Cheese and mixed nuts (right before bed) (200 calories and 35 protein)

Total of over 2,400 calories, 240+ protein, no sugars/simple carbs (white flour, white rice, soda, etc)
Note: this meal plan is for a workout day...on non-workout days, have only 1 cytogainer early in the day, and replace the 2nd cytogainer with a small meal, reducing your calorie intake for the non-workout day.


You can modify and chance this daily meal plan per your own tastes...just remember the core principles -


Cytogainer before and after workouts, lean meats w/ veggies and complex carbs after workouts and before bed, heavy complex carb and light protein meal in the morning (like oatmeal, whole grain cereal, etc w/ eggs).

All dairy items should be skim milk (2%)

Lean meats include - Chicken, Turkey, Tuna, Eggs, Lean Beef, Fish, Shellfish, Protein Shakes, etc.

All complex carbs include - brown rice, whole grain pasta, whole grain bread, buckwheat, beans, vegetables, whole grain crackers like triscuits, Sweet Potatoes, Oatmeal, Granola, etc.

stop trolling already lol, no one likes you.

and I refuse to argue with your stupidity.

"my new fuckin haircut" tho =D

How to deal with and avoid jock itch.

Since jock itch is a yeast infection, Lotrimin and Monistat both work well. Those are both over-the-counter, but if you go to a clinic they can prescribe oral medications which are a little more potent.

To avoid it, keep your groin cool, clean, and dry... yeast thrives in warm, wet environments. If you have athlete's foot, get that treated because it can spread to the groin.

Hello, thought you could try to give me some advices in bench for explosive strenght.
So I've been lifting weighs for about 1,5years, I know that bench isn't very good in the end for Sprinting but as I'm trying to move more to my best sport sprinting 100m I'd like to ask what weighs and how many reps/series i should do in bench to improve my explosive strenght? atm Max 1x90kg

Tdrahos is right -

Jay cutler actually talked about this in Muscle and Fitness once...and the solution is simple. Shower in the mornings, after a workout, and before bed, as well as using talc powder to keep try during the day...usually solves the problem pretty well.

hey there - explosive reps on the bench press should be done in 5x5 format.

5 reps of 50% maximum weight
2 min break
5 reps of 60% maximum weight
2 min break
5 reps of 65% maximum weight
2 min break
5 reps of 70% maximum weight
2 min break
5 reps of 75% maximum weight

to find max weight, get a spotter and go as much weight as you can for one single un-assisted rep.

Also make sure when you do explosive reps that you really focus on letting the weight go down slowly, then shoot it up as fast and hard as you can.

hope this helps!

Ok, for trying to slim down, is this a good breakfast:

1/2 Cup of Cottage Cheese (2%)
1/4 cup of dry oatmeal
1/4 cup of almonds
all mixed together to make a mush haha. But is it good?

I've been working out for about a year and have taken some supplements (some creatine mono, whey) and have been off for a while. I want to try out a new stack from controlled labs but wasn't sure if it's good or not.
it's here: http://www.bodybuilding.com/store/clabs/clabs.htm

Controlled Labs White Flood/Green MAGnitude/Purple Wraath Combo

i posted on the bbforums and everyone that posted was a CL rep so I wanna get some advice from someone who isn't


protein I used ON gold standard.

what about fish oil? Not sure what brand I should go with.

and does the 5x5 program work for squat the same way as bench? or could I go up 10 instead of 5 on squat?

yes and no, I'd probably cook the oatmeal before hand - dry oatmeal expands in your stomach making it easier to eat but also possibly more damaging in the sense of stomach expansion (especially if you're trying to cut)

my recommendation for breakfast would be to have the following:

1 item from here: 1 cup cottage cheese, 3 whole eggs, 6 ounces steak, 1 protein shake w/ some mixed nuts
1 item form here: 1/2 cup oatmeal (cooked), 2 small slices whole wheat toast, 1 cup whole grain no-sugar added cereal
1 item from here: ANY piece of fresh fruit (about 3-4 ounces), fruit juice, or jelly for the bread


that can make you a ton of different breakfast combos...and it gives you plenty of protein, good fats, slow and fast acting carbs.

hope that helps =)