Quote (SKCRaynor @ Feb 1 2014 10:18pm)

I don't want to alarm you, but you need to see a doctor and get an xray done ASAP.

Assuming it was a fracture that did not heal correctly, surgery will be required to cut and set the bone properly.

Quote (SKCRaynor @ 31 Jan 2014 00:17)

I have no idea what Linser is...could you show me a picture or explain it?

Secondly, the diet doesn't look bad.

The goal here should be for you to get in the gym and train at least 1-1.5 hrs a day, 6 days a week, with at least 30 mins of cardio per day in addition to weight lifting.

Good luck!

Quote (Massage @ Feb 2 2014 05:01pm)

I don't have health insurance atm so probably won't be able to get surgery or doctor etc.
Would it be okay to just lift with this improperly set fracture?
I barely feel it.

I will feel a SLIGHT strain when i'm holding the bar palms facing the floor since it puts all the weight onto the wrist.
other than that, i've been doing bench press / deadlift / squat / curls / barbell rows / military press without feeling my wrist TOO much.

Could i injure my wrist if i continue exercising without fixing this ?

Quote (Dragon_Reborn @ Feb 3 2014 11:57am)

Ok, thanks for input! Good to know that my diet seems OK!
I'll have a workout plan ready tomorrow that my current PT made for me.
I asked John (7deadlysins) here to take me on as an online client, so I'll be starting to work with him this week, as my sessions with my current PT are over tomorrow.
Maybe he will make some adjustments to the plan, since it's only 4 days a week of weightlifting, where you said I should aim for 6. I'll be doing a variation of each "big 3" each day + accesory lifts. 2 heavy days/2 lighter days.

about linser, this is the exact box I eat (I just mix these with white beans atm, and eat it plain):
http://i58.tinypic.com/rrteo9.jpg

Quote (SKCRaynor @ Feb 2 2014 08:20am)

On a dirty bulk, you can break the dish into as many portions as the size of the "casserole" that you make.

Assuming it was only a 6-8oz portion of meat w/ 2-3 cups of pasta, you can have at in one sitting.

This would vary by individual, but in general if you are bulking, just hit the macros you're looking for and save the rest for later - however you already knew that

Quote (Lightman @ Feb 4 2014 10:40am)

u sure i can eat the whole thing? won't a bigger % turn into fat vs breaking it into smaller portions, u know to counter insulin resistance?
ty

Quote (noodles4eva @ Feb 4 2014 10:37pm)

Hey raynor
Im looking for a test booser as well as a fat burning supp
can you show me some on bb.com?
thank you

Quote (SKCRaynor @ Jan 15 2014 06:29pm)

Calf size is MOSTLY genetic and also directly correlated to long term weight endurance. This means, heavier individuals tend to have much larger calves, as they have to support large amounts of weight throughout the day as they walk. Heavier people who play sports tend to have the largest calves of all, without ever even training them at the gym.

However, even stubborn calves can be forced to grow with enough persistence. For someone like myself, who has disproportionately small calves, I'm forced to train them 3x per week, as a special 1-hour calf workout in addition to my normal 5 day routine. In other words, I conduct a normal 5 day routine, including legs day. In addition to that, I also train calves by themselves on a second workout, 3 days a week.

The training looks like this:

(All sets performed hypertrophy style, starting with a light 15-20 rep warmup, and then moving into a 6 set double breakdown)

Sample set:

Warmup: 15-20 reps light weight with good stretch
Set 1: 15 reps, maximum possible weight, fail, and immediately perform at least 5 more reps after failing
(rest 30 seconds)
Set 2: 12 reps, maximum possible weight, fail, and immediately perform at least 4 more reps after failing
(rest 30 seconds)
Set 3: 10 reps, maximum possible weight, fail, and immediately perform at least 3 more reps after failing
(rest 60 seconds)
Set 4: 8 reps, maximum possible weight, fail, and immediately perform at least 2 more reps after failing
(NO REST)
set 5: As many reps as possible with 50% of set 4 weight, fail, and immediately perform at least 4 more reps after failing
(NO REST)
set 6: As many reps as possible with 50% of set 5 weight, fail, and immediately perform at least 4 more reps after failing


You will do the following exercises with that style:

Standing calf raises
Seated calf raises
Donkey calf raises
Leg-Press calf raises
DB Calf Raises


You must train calves 3x per week as their own independent workout. In addition, try to engage the calves as much as possible on your own - ie: Calf Raises on stairs, walking on your toes as much as possible, and so forth.

Good luck!

Quote (SKCRaynor @ Feb 5 2014 03:05pm)

The term "test booster" is specious. There are some supplements that can encourage test productions, such as tribulus and of course, certain pro-hormones.

You can look into ZMA and Tribulus - any reputable brand, such as NOW! Optimum Nutrition, and so forth. NOW! Testojack 200 is particularly good and low priced.

As far as fat burners....my personal favorite is GAT Jet Fuel