Quote (Dgpls @ Jan 12 2013 07:36pm)

do you think caesin actually works before you go to bed? & is it better to mix all protein shakes with water instead of skim milk? i like the taste more with milk and i need the calories of it really..

Quote (Shekkie @ Jan 12 2013 11:01pm)

Raynor I was planning on going on a cut soon.
I'm not doing an intense swimming during this season although i plan on swimming still bout an hour or a day
my schedules gonna be mostly school with
Workouts MWF
and swim 5 days a week
(MWF I'll be swimming 1st then working out)

I was trying to calculate many P/C/F
and got about
192g P
275g C
70g fat
(Approx 2500 cals) although I might have to adjust this I've been eating 2500-3000 calories when I swam 2 hours etc

Is this too high or low?
I'm 5"8
170 approx
looking to drop to 165 for Master program in the summer (swim) then just maintain

I wanted to cut right now while I don't have any intense swimming.
Most of the practices I have will just be moderate intensity just so I don't lose swim shape

http://forum.bodybuilding.com/showthread.php?t=121703981
is what i got my info off of

am i on the Right track or way off?
I've never actually counted macros before always just estimated calories

my carbs seem high. Is that normal?

Quote (carteblanche @ Jan 13 2013 02:19pm)

can i put KCl from shakers into empty capsules as a supplement? i tried shaking it on food but it's quite nasty. i'm taking 2 avocados a day for fats/fiber/potassium, but that's nowhere near the 4000+mg potassium you recommend and the 99mg capsules i can buy are incredibly annoying.

Quote (TooNArmY @ Jan 13 2013 07:15pm)

What would the difference of training & volume in a caloric deficit (cut) have on the muscle size and strength?

For example, if you trained 4 sets with ~1.5 min break between sets for 8-12 reps [ high reps, high volume, a lot of exercises] compared to 3 sets, ~3 min breaks between, ~6 reps to failure .

Quote (MrBobMarley @ Jan 16 2013 06:05am)

Meal 1
10 egg whites 2 whole eggs (52p + 8f)
1/2 cup of greek yogurt (12p + 8c)
1 cup of blackberries (18c)
Meal 2
10 oz of chicken (65p)
1/2 cup of walnuts (35f, 15c, 8p)
Meal 3
10 oz of chicken (65p)
1/2 cup of almonds (35f, 15c, 15p)
6 oz of asparagus (6c)
Meal 4
10 oz of ground turkey (40f, 80p)
6 oz of asparagus (6c)
Meal 5
10 oz of white fish (20f, 50p)
6 oz of broccoli (6c)
Meal 6
Casein protein shake before bed (40p)


total =  (use a calculator lol)


what would the macro's of this be?

Quote (sven00100 @ Jan 16 2013 05:33pm)

Hey, Raynor,

I hope you had a good holiday season!

I just moved back to college today for my second semester of pharmacy school, and I was trying to look into what I should be doing for a workout now that I'm moving into a bulking routine again.
Throughout my bulking routine I'm hoping to work on strength for a while, then transition later to building power and agility.

I noticed that my back is comparatively weaker than the rest of my body, so it made me wonder whether I should adjust my workout accordingly or use your 5x5 plan as-is.

What I was thinking was something like:
Day 1-Back & Bi
Day 2-Chest
Day 3-Legs
Day 4-Back & Tri
Day 5-Shoulders

Anyways, I was just wondering, given my goals, whether you'd suggest I use your 5x5 plan or I should adjust the plan to focus on my back. 
Also, I'm assuming the 5x5 is still the way I should formulate my workouts always on bulking--is that correct?

Thanks again, as always.
Enjoy your last year of medical school!
~Steven (Sven00100)

Quote (akcashmoney @ Jan 16 2013 11:10pm)

hey hows it going!

I'm trying to help this girl out with a work out schedule, but im not really Familiar w/ what girls do for workouts or what they even do in the gym?

but her goals are to get tone and lose some body fat.

so im asking for a work out schedule for a girl and maybe some suplements that would be good for a girl.

Quote (HoboBows @ Jan 17 2013 12:55am)

Is this thread still active? or where could i talk to someone about bodybuilding and other fitness related stuff?

Quote (Aimed_Shot @ Jan 17 2013 01:21am)

It is. Raynor posts regularly when he has time.

Quote (TempoONE @ Jan 17 2013 02:42am)

Hey Ray

Do you have any tips on not fapping for longer periods of time?  My longest...7 days.  I want to be able to go 2 months or so.

Actually, what do you think about not fapping for long periods of time, i.e somewhere in the neighbourhood of 2 months?  What do you think of the alleged effects?  I.e it makes you smarter, stronger, more agressive etc...are there any merit to such claims?

Quote (TooNArmY @ Jan 13 2013 05:15pm)

What would the difference of training & volume in a caloric deficit (cut) have on the muscle size and strength?

For example, if you trained 4 sets with ~1.5 min break between sets for 8-12 reps [ high reps, high volume, a lot of exercises] compared to 3 sets, ~3 min breaks between, ~6 reps to failure .

Quote (SKCRaynor @ Jan 17 2013 09:03am)

On a cut, you want to keep the heart rate at a higher level. It would be optimal to train with weights at a cardio pace, ie: less rest between sets, and pushing your body to complete sets until failure.

The goal of the cut is using weights to increase stress on the body during a cardiovascular environment.

I would advise moderate weight, failure sets, very little rest between sets.