Question- How much will micronutrients affect muscle growth? For example, there are 3 people, one micronutriet void, another with moderate, and another having excellent micronutrient intake. In an ideal world, lets say they are all perfectly identical, on the same diet and routine. Would there be a noticeable difference between the 3, and if so how much.

Yes. In terms of recovery and immune system health, micronutrients are extremely important. Without sufficient micros, free radicals will be much more prevalent, and ultimately will weaken the immune system, causing the body to dedicate additional resources to fight invading bacteria, viruses, and so forth. As a result, less recovery is possible, and ultimately getting sick is more likely. In both cases aside, micronutrients also assist in facilitating certain cellular processes that are crucial for any type of muscle growth and/or fat loss.

The bottom line at the end of the day is that all things must be considered to optimize health. 3 dimensions of nutrition, 3 dimensions of recovery, 3 dimensions of training, 3 dimensions of mindset, and 3 dimensions of lifestyle.

OK Tommy, that helps a lot.

Please also tell me what particular weight routine are you on right now? I know that football teams in school usually mandate a particular training routine - and if you need to stick to that, no problem. I need to know your daily training in general so I know exactly how to develop the plan I have in mind for you.

hi raynor

I have sprained both ankles and they have had their healing period.

I was wondering why they dont feel like they are healing.

do u have any tips?

been over 6 months+ for both.

im trying to get back into marathons and little runs dont seem to be helping (7-8mile is little for me)

I walk to work everyday and that doesnt seem to help either.

the ankles are always hurting and i just put up with it. Im going to chop them off and get robot feet soon.

Edit:
At this timeframe, they should be super strong again so im running out of options.
even got vibrams to help with this ankle crap.

This post was edited by Josiah on Mar 12 2013 05:59am

6 months is a very long time to recover from a sprained ankle.

Here are my questions

1. Did you see a doctor? if so, what type? when? what was the prognosis?
2. Did you have xrays? If so, any results?
3. Have you ever been tested or diagnosed with R/A or any other immune disorder?
4. Do you have flat feet or other bone or muscle conditions that directly impact the ankles?
5. How did you sprain both ankles initially? Were they during the same event? Or sprained separately?

Hey man lately I've been suffering from a lot of itching all over. It's only when I'm in hot area/climate and it's only been happening as of recent. (I live In California)

Like I'll be good all day no itchiness, then I go to work out boom itch all over the place and it's really affecting my work outs.

Any idea?

Well right now it doesnt matyer that much since football is a ways a way id way till it starts getting warn to start this.
Im on a monday/thursday chest tuesday/friday arms shoulders wednesday. my football workoutsvare added to tuesday and thursdays squatting 4x6or4or2 depending on he week. we also do some cleans rdls goodmornings. but thats about it for now.
I am just looking for a routine to start in 1 or 2 months to be more in football shape. During the summer ill have tons of time.

Thanks,
Tommy

Sounds like a few things....

1. Sensitivity to fabric (what clothes are you wearing?)
2. Sensitivity to a certain detergent (what detergent are you using?)
3. Sensitivity to your own sweat (this is common and can be tested at a dermatologists office, or an allergists office)


First tell me, what is DIFFERENT between when you were NOT itching, to when you started itching. Did you change anything in your diet/lifestyle/etc? Did you change detergents, clothing type, etc?


There is a way to narrow everything down, so give me the above info, and we'll go from there.

OK, lets do this then.



Mon -

Strength Routine - 5x5 of Bench Press, Decline Bench Press, Incline Bench Press, and 5 sets of 12/10/8/6/4 reps of Close-Grip Dips (weighted), Skullcrushers, Tricep Pulldowns.
Conditioning Routine - 8 count bodybuilders for 10 reps, followed by a 50 yard sprint, then 8 count bodybuilders for 10 more reps, then another 50 yard sprint - 5 minutes of rest - repeat (5x total sets)


Tues -

Strength Routine - 5x5 of Squats, Deadlifts, and Pullups (weighted), 5 sets of 12/10/8/6/4 reps of Leg Extensions, Leg Lunges, and Leg Curls
Conditioning Routine - Long Distance HIIT (2 minutes fast walk, 2 minutes jog, 45 second all out sprint, repeat for 10 cycles), follow up with 100 reps of crunches, 100 reps of leg raises, and 100 reps of situps


Weds -

Strength Routine - 5x5 of Clean and Press, Military Press, BB Shrugs, and 5 sets of 12/10/8/6/4 reps of DB Lat/Front extensions, DB Shrugs, Rear Pec Deck
Conditioning Routine - Circuit Stations - Follow the guide here: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643 (do circuit stations for approx 45 minutes)


Thurs -

Strength Routine - 5x5 of Olympic Bar Curls (GOOD FORM), Calf Raises (Heavy and good form - hold 2 secs at the top), and Good Mornings, then 12/10/8/6/4 of Seated DB hammer curls, preacher curls, and Seated Calf Raises or Donkey Calf Raises
Conditioning Routine - Sprint 20 yards, Stop, Do 10 high-jumps, Sprint another 20 yards, Do 20 jumping jacks, Sprint another 20 yards, Do 10 pushups and 10 situps, Sprint another 20 yards, and do 30 seconds of fast high-knees, Sprint another 20 yards, and do 30 seconds of fast shuffling. Rest for 30 seconds, and then immediately sprint 100 yards back. Now, take approximately 5 minutes rest and repeat this cycle for at least 5 times.


Fri -

Strength Routine - 5x5 Bench Press, Squat, Deadlift, Clean & Press and 12/10/8/6/4 of Olympic bar curls, Close-grip dips, calf raises + 100 reps of hanging leg raises + 100 reps of situps + 100 reps of crunches
Conditioning Routine - Skip (literally, i want you to skip) 100 yard as fast as possible, Run backwards 100 yards as fast as possible, take a 2-3 minute break, then do high knees for 100 yards as fast as possible, followed by scissors for 100 yards as fast as possible, take another 2-3 minute break. Then do 100 yards of full sprint (maximum speed), then bear crawl back 100 yards at maximum speed (with good form). Take a 5 minute break and repeat this cycle for 5 times.



Sat -

NO STRENGTH TRAINING

Conditioning - Swimming - Swim continuously at maximum pace until failure. Take 2-3 minute break, and repeat this process over and over until 1 hour is achieved.



Sun -

NO STRENGTH TRAINING

Conditioning - Long Distance Running - Jog 10 miles as fast as possible without exhausting. If you need to set a realistic goal of 14 minute miles for example, go for that, but don't run an 8 minute mile, then a 20 minute mile. Keep all 10 miles fairly uniform. The goal here is to complete 10 miles as fast as possible, but keeping a uniform pace, and improving this 10 mile jog by at least 5-10 seconds each week. Don't worry, 10 miles is a LOT. If you are absolutely exhausted after 1-5 miles, take a break, slow down, and complete the next 5 miles at a slower pace to prevent exhaustion.




Other tips:


Remember to stay hydrated and keep your electrolyte levels high. Make sure to eat plenty of bananas for potassium prior to these conditioning drills. You will need at least 1.5 - 2.0 gals of water per day on these training days, make sure you are also eating at least 4,000 calories with a minimum of 250g protein, and 100g fat (2:1 ratio of unsaturated fat to saturated fats), and the rest in carbs with at least 60% complex carbs.

This post was edited by SKCRaynor on Mar 13 2013 02:04am

1 = yes, they said normal ankle sprains, first one on right foot was few months before the left one. I am guessing the right one was worse due to the severity of almost needing surgery, which was really bad bruising/pain.
the second one was a typical sprain and should have healed in a month.

2 = yes, they all said nothing to worry about.

3= never been tested

4 = no flat feet or bone and muscle condition im aware of.

5 = first ankle sprain was a mystery, happened on flat pavement and my foot just gave out and that infamous loud pop was heard. ( While running )
second ankle sprain, I jumped out of a vehicle onto uneven ground and landed wrong and pop was heard.

they are about 3-4 months apart and the first one may be over a year ago by now.