I would advise the following:


NOW! Adam Multivitamin (3x per day with food)
NOW! vitamin d3 2,500 IU (1x per day with food)
NOW! ZMA (3x before bed)
Twinlab Stress B (B complex and vitamin C both in one capsule) (2x per day in the morning)

hey raynor, cheers for answering all my little shitty q's recently


what would be the best way to incorporate the big 4 lifts twice a week each?

this is what i have so far

1 squats
2 bench + OHP
3 deadlifts
4 squats
5 bench + OHP
6 deadlifts
7 Rest

Things that concern me:

1) not enough rest? then again its 1 hour session, 8 hours sleep
2) should the OHP be on a different day? Bench press seems the obvious day not to have OHP on the same day, but heavy squats & heavy deadlift take it out of me way more than bench seems to do


thanks rayndaddy

I've been missing 1 night of sleep every week, sometimes 2 nights.

I do take naps occasionally and sleep in days that I can. I also drink 1-2 nights a week, and sometimes don't get the best quality sleep after that

How will this affect my muscle growth? Or other aspects of my health for that matter as well.

I would put the day of rest after the 3 days of training.

Secondly, OHP + Bench can be in the same day if that's all you're really training.

If this goal is to improve each of these exercises, this plan will do the trick.


Try it for a month, see how your body responds. If you feel exhausted, you are overtraining and need to add a second day of rest.

Usually when you want to train to improve compound lifts, you train 1-2 per week for several months and then train another 1-2 per week for several more months, with focus on supporting muscles on the days off.

Simply missing an entire night of sleep 1-2x per week is devastating to muscle gains and can brutally affect your health.

Adding onto that another 1-2 nights of low quality sleep from over-drinking further compounds the issues.



Lack of sleep is the single most damaging thing to the human body when it's done on a constant regular basis. It leads to everything from nerve damage, organ damage, muscle damage, rapid aging, fat gain, development of disease, weakened immune system, depression, and even heart problems.

I would SERIOUSLY take your health more seriously and find a way to get better sleep, even if it means cutting out the drinking, or reducing your workload to accommodate at least 6 hours of sleep a night to avoid these issues.

out of curiosity, how is that different from what he has? assuming day1 is sunday: instead of 6 workout days from Sunday to Friday with rest on saturday, he'll get 6 workout days from Thursday to Tuesday with rest on wednesday, so it's still 6 straight workout days.

I'd like to know why you keep suggesting synthetically formulated multivitamins.

Vitamin E without all the supporting tocopherols has been shown to up the chance for certain forms of cancer.

Synthetic Vitamin A has been shown to up the chance of lung cancer.

More and more research keeps coming out suggesting that isolated synthetic vitamins do NOT function the same as what is found in nature with all the necessary counterparts.

Im getting alot of free products from the place where my uncle works such as plasterized egg whites in cartoons and I use them in drinks...and whey proteins is kinda hard to get where I live/cost alot so I just use the egg whites im getting

So been making "protein smoothies/shakes" w/e you wanna call it when im not hungry to replace a meal or sometimes as a snack after I play hockey

Can you tell me:
1- how many calories this contains
2- how many times a day can you drink this and when preferably
3- if the portions im putting too big or not enough? or if im putting too much useless stuff that aren't needed

1 cup water
1 cup egg whites
1 tbsp natural peanut butter
1 bananas
just a small pinch of cinnamon
1/4 cup of oats (sometimes I dont put any)


thanks

whats best routine for hypertrophy and strength

Hey raynor I've been diligently following the workout you laid out for me as well as my swim schedule and I'm definitely seeing some improvements. Thank you so much for that! I just have one more question though. I've never taken any protein supplements before but was considering maybe just taking some protein possibly at night after my final workout/ swim practice (3day split lifting when I don't lift I swim at night). I usually just drink 2 cups of skim milk after but was wondering if I would see any extra benefits in taking the extra protein.

Or would there be a more recommended time of day I take it? Or should I just avoid it.

Goals: drop 3-5 more lbs
Swim faster (mid distance)
Get stronger if I can