Alright, eliminating dairy.

Any recommendation for my sleeping/bedtime snack protein if I can't have dairy? I usually used cottage cheese.

It won't let me edit my post, but I'm also wondering - what do you do with your extra egg yolks? It's hurting me to throw them away.

If you have a dog, fry the yolks up and give it to them

For explosive strength, the key is in the execution of the rep. Slow on the way down, and explode up with each rep.

As far as your overall goals, I feel that a 12/10/8/6 rep scheme with 4 sets per exercise. You should be starting with lighter weight at the 12 rep point (where the 12th rep is very difficult) and ending with heavy weight for 6 reps (where the 6th rep is extremely difficult). The 5th day is a combination day that focuses on your most lacking exercises and MUST always be the last day of training before your 2 rest days.


Day 1 - Chest/Tris/Abs -

Bench Press, Incline Dumbbell Press, Pec Flies, Close-Grip Bench, Tricep Pulldowns, DB Kickbacks, Hanging Leg Raises, Decline Situps


Day 2 - Back/Bis/Calves -

Barbell Rows, Lat Pulldowns, Cable Rows, Olympic Bar Curls, DB Concentration Curls, DB Seated Hammer Curls, Standing DB Calf Raises, Donkey Calf Raises


Day 3 - Shoulders/Traps/Abs

Standing Overhead Press, Seated DB Shoulder Press, Front/Lat DB Raises (supersets), DB Shrugs, BB Shrugs, Weighted Situips, Roman Chair Situps


Day 4 - Quads/Hams/Calves

Squats, Deadlifts, Leg Press, DB Lunges, Leg Extensions, Leg Curls, BB Calf Raises, Seated Calf Raises.


Day 5 - (Combination Day - focus on exercises that you need the most work on - the below list is JUST a sample - you can make changes as needed)


Decline Press, DB Flies, EZ Bar Curls, Standing DB Curls, Skullcrushers, Rope Pulldowns, T-Bar Rows, Lawnmower Rows, Military Press, DB Shrugs, Hanging Leg Raises.

Hey dude, i got kreabolic a few days ago, i have started using it, but i haven't been going to the gym lately.. i don't have enough free time, but i plan on starting again when i get enough time.. my question is, should i wait untill i start exercisins again before i start taking kreabolic/creatine? is it dangerous to take these supplements while not training?

Excellent question.

If you have dogs, egg yolks are excellent for them.

You can also make your own moisturizer or hair conditioner with egg yolks (just google the recipes)

Alternatively, you can also use the egg yolk as fertilizer.


There are literally dozens of uses for egg yolks besides general eating.

I would advise taking any type of creatine supplement around the same time that you are training. You can begin a few days, or even up to a week before training during the loading phase. However, there is really no need to take it if you are in a rest period without any form of training. It would not, however, be harmful if you consumed it during an off time.

Alright that gets the lifting out of the way, what should I do in terms of speed, endurance, agility, and flexibility?
Would a 3week rotation between strength and conditioning be feasible?

Also, just throw down a whey shake, that shouldn't cause you any distress, even though it is related it dairy, I don't think you'll have the same issues.

Flexibility would be best suited for Yoga.

In terms of Speed, Circuit Training and HIIT are best. Here's an example of circuit training


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


HITT is 2 minutes of a fast walk, 2 minutes of a jog, then 30-45 seconds of an all-out sprint, repeated over and over.


For agility, you can also refer to circuit training, but the best idea for you is to practice your art that you are trying to master. Repetition is key.


What do you mean by a 3 week rotation? As in, one week for each, starting over each 3 week cycle? If so, this would NOT be effective.

It would be best to add around 20 minutes of yoga PWO for flexibility, and train for HIIT in the morning and on the weekends.

This post was edited by SKCRaynor on Oct 1 2013 11:35pm