Hey.

I've been using your 5x5 plan for strenght and size, but i don't feel like i'm exhausted in the end of the workout.

Thought the weights i use are as heavy as i can manage. i think it got something to do with how many reps i do, and i wondered how it would be to change to 8 rep 4 sets instead.

In the 5x5, the weights are set like this:
Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight

How could i set it if i do 8x4?

I'm used to do 8-12 reps from other programs i've used, so it might only be strange to do only 5. i cought myself in doing around 7-9 reps when i actually only were going to do 5..

This post was edited by GameBox on Apr 11 2013 02:48pm

There are many things you can eat for lunch...what TYPES of ideas are you looking for? Any limitations with regard to types of foods? (obviously keto lol)

This might help you:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals



Your current workout routine is fine...just try to keep as active as possible during the day....minimize sitting and being sedentary. The keto portion is going to give you the last bit of fat loss you require.

This might be of use...


http://www.bodybuilding.com/fun/body_fat_categories.htm

Optimum Nutrition Pro Complex Natural or NOW! Whey Protein.

You need to give yourself a good amount of probiotics in addition to the greek yogurt. Futhermore, more water - less acidic foods (no coffee, red meat, tomatoes/tomato sauce, etc. - just look up acidic foods online for a complete list to avoid), and also don't forget to take the licorice root and ginger root pills, they will help tremendously.

That should be fine for you to do. I see no issues with that.

5x5 is not meant for exhaustion purposes. It's meant for building strength and ultimately muscle density. The purpose of muscular exhaustion is volume - that is not the goal of 5x5.

By getting stronger in the 5x5 you are building a platform to eventually start training for volume and aesthetics. I recommend the 5x5 or even 3x5 for the first few years of lifting for maximum strength gains.

Hi there Ray!

I often wake up with a sore throat and often have swollen tonsils. I know that I'm sleeping with my mouth open, and have read that this may be the problem.

How do I learn to breathe through my nose when I sleep?

Some say you can tape your mouth, but that sounds scary - but maybe I should try that out.

Many say that you shouldn't workout with sore throat, because it's dangerous - but this sore throat I get this often because I am sleeping with open mouth is that also bad to workout with?

The sore throat usually dissapear after I eat and drink some water.

This can be caused by many problems -


1. Allergies (especially to dust mites), the solution here is to purchase Mattress allergen protectors, pillow protectors, and a boxspring protector. They are also referred to as allergy covers. Next, get a comforter that is dust-mite proof and hypoalergenic. Then, clean your entire bedroom, and get rid of any fabrics that are not put away. If you have a carpeted floor, replace it with laminate. Buy an air purifier, like the Alen A350, and run it at 100% with ionizer 24/7.

2. If the problem is not allergy related (which it most likely is), your problem can be caused by a reduced/collapsed airway while you sleep. This can be fixed with any of the following: Breathe Right Nasal Strips, Anti-Snore devices (usually in the form of a mouth-guard type item), or an alignment issue (this is fixed by using a cylindrical pillow under your neck while your sleep, and no other pillows - this recreates the head-tilt-chin-lift procedure that keeps the airway open and neutral while laying down).

3. If it is none of the above, you may have another underlying medical condition. I would also try Neilmed Sinus Rinse before bed each night in case it is a sinus issue. If the problems persist, see an ENT (ears/nose/throat) doctor and see what options you have based on the diagnosis.


Good luck!

Okay, got any 8-12 rep plans i can use in the future?

This post was edited by GameBox on Apr 12 2013 06:25am