Hey there.

To put it in very simple terms,

Protein breaks down into amino acids which in turn repair tissues of the body and allow the body to grow and regenerate.

You should be eating protein throughout the day, at least 3 separate feedings of sufficient protein. In addition to those 3 meals, (MINIMUM) you would be best inclined to consume a POST workout shake, which digests quickly, and can thus immediately start helping the body to repair the damaged tissues from working out. Muscle tissue grows by being torn, and then repaired.

That being said, get at least 1-1.5 g / lb bodyweight of protein. In addition, a post workout shake would be greatly beneficial.

As far as meals throughout the day, 3-6 meals is usually fine, but any fewer than 3 meals runs the risk of too much protein in one sitting, which will NOT be absorbed complete. In general, around 50g of protein is the max you you can absorb in one sitting, depending on the type of protein and the rate of digestability.

Taking digestive enzymes with your meals will INCREASE the amount of protein you can digest and thus utilize.

You're very welcome! I'm glad you're seeing great results. Please, keep up the good work!

Hello there! I have a question about nutrition for you Raynor!

First of all I guess you would need to know some stats about me:

Gender: Male
Age: 21
Height: 195 cm, which is 6'4 i think?
Weight: 98 Kg

I've been training frequently over the past 1 ½ years, and seen lots of improvements, but I've never really paid attention to my nutrition, well never counted kals etc.
And now, in 2 weeks I'm heading over to Canada for 6 months, to go snowboarding. So what my question basically is, what kind of daily intake do you think I would need
to be snowboarding basically the whole day, then going to the gym in the evening.

I've been slowly gaining weight over the past year and a half, and thought that I should keep doing that, so I guess I should be on a small surplus, but I have no idea how much I will be burning while boarding.

Oh and if it matters, I'll be going to the gym 4 times a week, doing the 5/3/1 routine. As of right now my set training maxes are set at :
Bench: 100 Kg
Squat: 140 Kg
Deadlift: 180 Kg
Military: 55 Kg

Those are like ~85-90% of my max 1rep.

Thanks for any help! Would also be cool if you could recommend something easy that I can bring along to the hills, and eat!

Hey there.

On non-workout days, you are looking at around 3,000 calories for a bulk. On days with snowboarding as well as strength training, you are looking in the area of 4,000 calories per day.

As far as easy to easy items to consume while snowboarding, that can be tricky.

Gainer Shakes, Hard Boiled Eggs, Nuts/Trail Mix, Protein Bars (VPX Zero Impact are great), Granola Bars, Cheese Sticks, Beef Jerky, Bananas, whole grain bread, and Greek Yogurt are all very easy to pack and will provide what you need.

What are you thoughts on the effectiveness of bowflexs? I have free access to one where I can workout and do not need a spotter with one and am too self conscience to go to a gym and dont have a work out buddy. What would be a workout plan for gaining size on a bowflex

I think i have mono. getting tested today.

Shit sucks. Sore throat, huge lump in it, tired as hell, feel weak, hard to concentrate, and got a nosebleed out of nowhere yesterday. Been hooking up with a few people recently so I wouldn't be surprised if it's the case.


I've read this can last a long time, but I have a lot of shit to do this month.... Need to do intense amounts of studying.

Any tips on how to heal up faster and ways I can actually concentrate on my studies with this crap?

or alternatively could dumbbells work as a safe at home exercise i can do. are squats/benchpress/deadlift ect effective with these?

Raynor I have a question.

Since September i have been following your 5x5 strength plan and have been bulk since my switch to 5x5. But, i have been thinking, is it best to do hypertrophy while bulking and strength while cutting? I have made very good progress thus far.

Flat bench 215 5 rep (I had a pect strain when i switch to strength and have only been back on the bench for a month and 1 week)
DL 300 5 rep
OHP 175 5 rep
Squat 300 5 rep

To best utilize my bulking, should i switch to hypertrophy? If so, what plan for a 5 days week and 1.5 hours in the gym (includes the ab workout after regular workout)?


This post was edited by Angerflst on Nov 6 2013 10:31am

I don't have any bowflex routines. However, I do know that their equipment is fairly decent. As far as a routine goes, I would not be able to help you with that, because I personally do not own or use a bowflex, nor do I have a list of the exercises you have the ability to do on your particular machine. I would google this topic, and you will probably find quite a few resources.

Sorry that I couldn't be of more help.

Hey there. Assuming that you do have EBV, the best course of action is immuno enhancing measures.


http://forums.d2jsp.org/topic.php?t=21269614&p=309974186
Immune System


I would also recommend an antiviral, which would be prescribed by your physician.

In addition, you can try a natural supplement, called Larrea Leaf Resin. Take 2-4 capsules 2x per day, and you could notice reduced symptoms and faster recovery.