hay raynor
old hnf'er here. never posted here tho.

looking to increase my bench
mainly flat, as i just increased it and my chest grew, now im plateau'd even hindering a little and going less weight.

also, i usually do like a set of 5, for 3 sets. with a good TUT (time under tension)
i want something to improve strength but i also want to make sure im growing at the same time (hypertrophy type workouts)

sorry if this is confusing to explaining what i mean.

Tore my acl and have meniscus damage, this was about 3 months ago and I have to wait until January to get insurance so I can get surgery. Make me less depressed about the situation and the fact that it's ruining my life and impeding on my love for the weights and the gym

Hey man I need the best (in your opinion) 12 week bulking routine, to put as much mass as possible. I am willing to work out 4 days a week.

Hey Raynor!

I broke my right's hand knuckle (you don't want to know how:p), therefore my whole forearm and hand are in a cast for a month, which stops me from working out my upper body. I can't do any ''push'' movements, I can pull a few, but that's pretty much it. I still keep on going to the gym four times a week to train legs and little bit of back. Right now it's been two weeks, so I will have my cast for another two weeks. Do you have any advice so I don't lose too much weight/muscle that I could start applying now and after I take my cast off?

One last thing! I plan on starting creatine after, so if you could link me interesting articles about it, I would greatly appreciate.

Thanks a lot

i'm looking into steaks since i've never been interested before. friend suggested a ribeye, and i noticed on usda's site it has 4.3g trans fat per 291g steak:

http://ndb.nal.usda.gov/ndb/foods/show/7191?qlookup=23197&max=25&man=&lfacet=&new=1

is this trans fat healthier than from partially hydrogenated oils? or should i avoid ribeyes? if so, what cut of cow would you recommend for the george foreman grill?

This post was edited by carteblanche on Nov 24 2013 01:12am

I saw that you had a female workout routine in one of your earlier posts.. could you post it again or maybe someone else has a link to it?

i need one for my girlfriend. 3 days per week, she has never worked out before, and she is in a terrible shape.. she's not fat, she's just lazy and she got back aches and so, so i think a little bit of weightlifting + running might do the job

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

that's from his jan 6 2012 compilation

Hi raynor, could you give me a link to a diet plan for around 2500-3000 cals per day?
And should it always ben that much on non training days?

I just eat everything that i can find in my house, i went from 165 to 180 in a month, with no protein shake only creatine. should i worry?

Hi, my brother just recently started his KETO diet a week ago after seeing your KETO diet plan. He's been following the diet strictly and has been working out.
He said he lost around 10 pounds after the diet.

However, just recently after eating another meal, he said his body like rejected the food and he had to throw up.

He was wondering if he should do something like a cheat meal tomorrow or continue with the diet. And if he should include a cheat day at all in his diet and if so, how often.

Thank you.

Hey Raynor, do you have a hypertrophy training routine you can link me. can workout 4-5 days a week
thanks