Quote (SKCRaynor @ Feb 10 2013 08:04pm)

If you are simply looking to add a carbohydrate component to your existing protein in order to make it a gainer, try the following:


http://www.bodybuilding.com/store/univ/carbo.html


In addition, you can add peanut butter, fruit, and almond milk to your shake to further increase it's gainer potential.

Quote (sven00100 @ Feb 12 2013 06:34pm)

Hey, Raynor,

Quick (maybe not quick) question--one I expect I will probably need to go in to the doctor for if it doesn't subside.  I injured my shoulder lifting ~10 days ago (it was on set 5 of regular bench on my final rep I believe).  It got worse the next day, and Sunday I still did jiujitsu (I warned all of my sparring partners about it before we practiced anything), and over the next couple days it was throbbing pain at ~6/10 (where 1 is nothing, 8 is a hairline-fractured wrist; I have never experienced a 10), with limited ROM.  I cycled out my upper body workouts entirely (as back/chest/shoulder/arms must all put some pressure on the shoulder) and did legs every 3 days.  Now, at rest, my shoulder feels fine.  When I put on my backpack, I get mild throbbing for about 30 seconds, which subsides, and when I stretch my shoulder directly up to the side (ie. place hand above head on wall, with arm directly to my side), I get a sharper pain along my shoulder and into my upper back, but the throbbing that persists afterwards is on the internal part (rotator cuff?) of my shoulder.  I have been trying to ice it daily, and occasionally I have tried to warm it up and stretch it, but I'm not sure what got strained/pulled (I am assuming this is what happened).  I was curious if there are any therapeutic exercises I can do, or what I should best do to recover.  If the answer is that I need to see a doctor in person for a physical assessment, that's fine.  I probably should have set that up right away.

(For reference: on all upper body days I warm up my shoulders for about 3-4 minutes; I'm not sure why it got over-exerted on that particular day)

Thanks again,
~Steven

Quote (Dgpls @ Feb 12 2013 08:01pm)

can i do PHAT routine in a way to recomp my body? higher calories on power days, lower calories on hypertropy?

Quote (Streblo1 @ Feb 12 2013 11:18pm)

Oh I just thought people added gainer mix to protein shakes for extra calories.  I always add all of those to my protein shakes very tasty+ a little bit of flax seeds and olive oil.  I was just thinking of adding a gainer mix to help out even more

Quote (SKCRaynor @ Feb 13 2013 03:15am)

Not exactly. You need more calories on workout days, period. If you deprive yourself of calories on hypertrophy days, you are going to risk severe catabolism. However, if your goal is catabolism on those days, it would be acceptable, although the overall outcome would not be desirable in the way of your strength days. The body can not constantly alternate between bulking and cutting. You need a minimum of several weeks of each to attain any real achievements you are looking for.

Quote (Dgpls @ Feb 13 2013 07:30pm)

so what do people do that are 2 weak to really cut, yet have to much fat to start a bulk??

Quote (Jam @ Feb 13 2013 07:31pm)

What do you think about training to failure on each set? I've heard it's better to do normal sets for long term progression. Does it still has benefits?

Quote (SKCRaynor @ Feb 13 2013 06:38pm)

You do a beginners routine that focuses on stimulating foundation muscle growth and initiates a slow cut. Once you have a basic foundation in order, a full cut comes next. After the cutting cycle is complete, a lean bulk would be next.