5K iu every other day unless you feel your immune system needs a boost.

Hey there.

These are very common, and thankfully dealing with them is fairly easy.

Here is the list of things you need to try in order to reduce and eliminate shin splints:


1. Shin compression sleeves (shin splint wraps) - use these anytime you plan to run or play sports
2. Increase anti-inflammatory intake (omega 3, water, ibuprofen as needed, etc)
3. Get fitted for special running shoes (try a store like Fit to Run or others) - A good pair of shoes makes all the difference in the world
4. Run more! The more you run, the stronger your shins will calcify and ultimately leave you without shin splits.
5. Take joint/bone support supplements such as Universal Animal Flex.
6. Make sure your electrolytes are in order 1x sodium, 2x potassium, 1x calcium, 1x magnesium.

If you try all the above and the shin splints persist, please see a Sports Medicine doctor who will be able to take some xrays and see if there is an underlying issue going on that surpasses simple shin splints.

Good luck!

Raynor, Could you recommend a weight gainer? Do you have any insight with using it? How to get the most out of it and avoid common mistakes while taking it?

edit:

goal is to bulk, basically gain as much strength on 3x5 with intentions of transitioning into a more Olympic / Powerlifting routine in the near future. ( Approx 1 month, when I have a facility)

This post was edited by TheMagicFlightBox on Jan 23 2013 12:40pm

Hey raynor how you doing bro?

Couple questions; I want to help out my sister with her goal but i wanna get some advice from you first before i start googling hehe

She wants to concentrate on her arms since their jiggly also her lower stomach, Inner thighs. I gave her a good diet plan but now i'm kinda missing just the workouts.. I saw some on youtube but didn't convince me. Think you can help me out by showing me or telling me what workouts would benefit her on those body parts she'd like to work out?

5"2 130Lbs 18Years of age.

I seem to get pain mostly in my left shoulder while doing chest work, sometimes it's the joint other times my front delt just gets burnt out too quick and I don't get to work my chest as much as I'd like. It happens to my right one sometimes too just not as often. I've been focusing on rear delts and rotator cuff work, thinking it'll help, but I'd like a second opinion on this?

What can I do to aid/ lesson my wrist pain?

Sup Raynor,

I posted a while ago about my arms shaking while doing bb flat bench, you said to work on stabilizer muscles, which I ended up doing.

I went home over winter break and really didn't have a problem at my gym at home, then I get back to the gym at school and same shits happening

Could it just be the bench or maybe my forms different because I'm accustomed to the flat benches at the gym near my house

Both gyms have slightly different flat benches in feel, so not sure if it's the bench or I'm lifting wrong or what..

what are your thoughts on temporary creatine or weight gainer use. just to help things get started?

This thread is so helpful! Donate this this man!

Can you solve the great egg cholestorol mystery for me? Is too much bad? Ive been eating 3-6 eggs for breakfast every day without fail for months. I have a heart murmur if that plays a role at all and am scared of being one of those all to common gym heart attacks or enlarged heart drop dead stories

Im 5'11'' 165 lbs
Ive been doing the 5x5 occassionally doing 4 sets @ 12 10 8 6 for a couple months now. My lifts are in the early stages. I do p90x ab ripper after every workout and have bee doing the ab routine since june. My abs are there strength wise. I can feel them pretty good but cant see anything lol. I know my bf% is probably too high. The 5x5 with ab routine takes just shy of 2 hours. Do I need to add in crazy fat burning cardio with every workout? Could I maybe do p90x Cardio or something on saturday sunday rest days and get what im looking for? How many g of carbs should I be consuming every day? I genuinely love bowls of cereal and thats been a killer to my otherwise solid diet.

Last one- I take Now multi, Now fish oil, Now D and procomplex protein 60g. Should I be adding anything else at this point ? I didnt want to be "supplement fan boy that cant lift" so I wanted to make sure I would stick to the gym before I did all that. Im 100% sticking to it.

Thanks so much. If I ask to many questions let me know!

I would like some advice on my workout routine. I currently workout with my roommate. He's a physical education and exercise science major and generally knows what he's doing. I'm just looking for outside advice to make sure I"m doing this correct.

I currently weigh 220 pounds, 5'10. I haven't worked out in two years. I started yesterday with chest/biceps/triceps and today we did back and shoulders. I ran/walked half a mile yesterday on the treadmill and walked/ran a full mile today after lifting.

My goals are to get down to 190. I have been accepted into the police academy for August and we have PT every morning from 5 - 6 am. I'm dedicated in getting in shape because it will not only help me feel better, but it also makes me more desirable to law enforcement agencies.

I take mesomorph as a preworkout supplement and I've got to say I love it. It gives me extra energy. I take ISO100 as an after workout protein shake. My diet consists of grilled chicken, tuna, great value yogurt (Chia seed added), fiber one bar as a snack.

Breakfast: preworkout mesomorph (7:00 am)/Afterworkout protein shake (9:00 am)
Lunch: MWF Grilled chicken or Tuna sandwich with lettuce/tomato and mustard (12:30 pm) / T TH Grilled chicken or Tuna dandwich with same vegies and condiments (2:00 PM)
Dinner: Still trying to figure this out. I work from 4 - 10 PM Monday - Friday so I'll be preparing dinner early which will probably consist of a chicken breast and vegies.

Is this enough of a calorie deficit? Should I be eating more calories? I eat the fiber one bars because I have a stockpile from work and I usually eat them while walking to class around 11:00 am or 12:30 pm.

This is our workout routine next week:

M TH - Chest/Biceps/Triceps
T Friday - Shoulder/Back
Wed - Abs

I'm just looking for advice on cutting the weight + building the muscle I guess. Junk food is not a problem with me. I don't like sweets because they upset my stomach, I don't drink milk (except Soy milk) because of lactose. I cut my drinking down to Sunday and I don't get plastered like I used to. I've got 6 months to get in shape and I"m dedicated to doing it. I've noticed a night and day difference in my energy level just cutting out the fast food and the last two days of working out.

As a side note, I quit smoking 6 months ago. Back then, if I would run a mile I would be doubling over trying to catch my breath at 6/mph and I would have to stop regularly. Now, I can keep going and when I'm done I'm not dizzy or out of breath really.

So, is it possible for me to drop from 220 to 190 in a healthy way within 6 months if I keep up what I"m doing? Should I increase my running? Within a month I would like to be running a full mile without stopping at 6/mph or higher. Within three months I would like to be running two miles without stopping. I think my time on the mile today was 13:00 minutes, which is not acceptable to me. I need it to be around 7 minutes a mile.

Any tips? I've also read that I shouldn't take a preworkout with so many stimulates, which mesomorph is full of. Should I cut out the preworkout supplement? I would like to say that I believe the mesomorph also helps me with my energy level throughout the day. I didn't need a nap yesterday and I usually take a 30 minute power nap before work.

Thanks!