Hey Raynor,

I wanna lose some pounds again and just become leaner overall but I don't have access to a gym yet (will have access to one in late august). So can you give me exercises to do at home that doesn't require a gym + can you give me a good diet?
I turned 20 in june, i'm 5'10/180 pounds and I run 5 miles a day 3 times a week (monday/wednesday/friday).

Also I gained 6 pounds last month (when I started running) and i'm wondering if it could be my muscles growing or mostly fat since I didn't eat that well lately?

Thanks in advance!

"Most likely the content of the food and water of the region. Your body is probably not used to the mineral and/or bacteria content of both of the water and food. As a result, you are having a similar problem that American tourists have in Mexico. Sometimes it takes a while for xyz to accumulate in your body and start causing you intestinal distress.

I would advise that you try to limit your fiber intake, completely eliminate coffee intake, and increase binding intake (white rice, white breads, meats, and other non-fiberous foods) until you can get things under control. Once they go back to "normal", re-introduce fiberous foods, but slowly.

If the problem persists or gets worse, you will probably need medication. I'm unsure of what the doctor situation is there, but you may need to see one and receive a prescription."


amazing thanks. I realized the majority of the tap water I was drinking was in my coffee. So I eliminated it for a few days and I'm back to normal.

Just had a cup of coffee I brewed with bottled water, so i'll see how that goes.


thanks a lot man! My body thanks you as well lol

Anytime! Keep up the good work!

Friend suggests taking BCAA and Creatine as supplements.
Thoughts?

Thx!!

Certainly!

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF

Anything that works out to 20g worth of protein. So approximately 3 oz of chicken, turkey, or ham would be fine.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations


As far as diet goes....

follow the one here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812

Anytime. Glad I could help!

Certainly!

I recommend approximately 1.5-2g BCAA for every 45 minutes of exercise, as well as immediately before and after exercise.

As far as Creatine goes, follow this guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

When i do weighted decline situps which is more effective behind the head weights or above head/on top of chest?
Behind the head is much harder but im not sure if its better?? Thank you!