I'd take a solid week off of anything that puts stress on the leg. Keep it lightly stretched, and ice it 3-4x per day for around 20 minutes each time. Take some anti-inflammatory meds like ibuprofen 2-3x per day for the first 2-3 days. Make sure you're drinking at least 1 gal of water per day.

See if the condition begins to improve. If not, definitely see a doctor and we'll go from there.

Usually, most of the fat you cook with is lost in the process. 25% of the olive oil you use for cooking is a fair amount to consider. However, certain foods like pasta/rice hold onto oil much better than meats. In general, meats can hold around 25% of the oil, whereas pasta/rice and similar can hold 90-95%. Certain veggies, like broccoli can hold around 90-95% as well, whereas other veggies, like green beans, are closer to 50-75%. It's a difficult thing to measure, but eyeballing usually works.

Definitely try it for at least 1-2 weeks, and go from there.

When its comes to nutrition, it is very easy to get access to macro-nutrients.
I currently, have access to foods to chicken breasts, protein powder, eggs, milk, rice, sweet potatoes, healthy fats etc.
But lately, I moved to a new country and its been really difficult to get access to fresh fruits and vegetables.
How important do you think fruits and veggies are when it comes to diet?

tl;dr
Importance of micro nutrients?

Fruits and veggies are a key component in a diet for the following:

Fiber, healthy carbs, naturally occurring micronutrients, and antioxidants.

That being said, if fresh fruits and veggies aren't available, are frozen ones? If none whatsoever are available, I'd recommend you take a greens powder at the very least, and a good multivitamin like NOW! Adam

Hey raynor i'm looking to change my rep/sets routine which were 4 sets of 12/10/6/6 rep range. I got pretty good results but i didnt gain much strength which is what im after. what do you recommend for someone who is going for strength?

Did a last minute change on macros, I am going for 76 fat/ 200 carbs/ 200 protein
does this seem like a lot of food? this is what did/am gonna finish the day off with, its all actually right there at my macros, could add more stuff
71/76 fat
192/200 carbs with 33 fiber
192/200 protein

5am - banana + oatmeal
9am - light greek non fat yogurt + 3/4 cup fiber cereal
11:30am - 1/2 cup brown rice + 3/4 cup mixed veggies + 4oz 93/7 ground turkey
1pm - 1/2 cup kashi cereal (5g fiber 6.5g protein)
3-6 gym post workout meal - 1.25 ON protein shake + apple + 2 tbsp PB + 28g almonds
meals from 6-10 - 4 egg whites with 28g cheese, 1 can of tuna with light mayo, salad with chicken

I dropped my sugar a bit from my milk and rice cakes that have sugar added.
the extra sugar is coming from my yogurt - 7g sugar, 1/2 kashi cereal- 3g sugar and fiber one chocolate cereal - 5 g sugar
total sugar being 62g

This post was edited by Hboy on Jun 2 2014 06:41pm

For the last two or three weeks I have been getting headaches whenever I eat meat or processed food..

In order of severity -
Three pieces of bacon a small throbbing headache
A chicken breast gave me a small throbbing headache
A single hotdog gave me an aching headache (Almost on par with the burger headache).
Burger patty gave me a splitting headache
Rueben sandwich gave me a splitting headache
15-20 pieces of pepperoni gave me a splitting headache
Two hotdogs gave me a splitting headache
Two frozen bean and cheese burritos gave me a massive splitting headache

The headache is always right in my temples with the pain beating to my pulse.

E -
Oh, and my eyes become sore as well, specifically the upper half of them.

Any ideas what could be causing this?

Thanks.

This post was edited by illyria on Jun 3 2014 01:44pm

Is there anything wrong with pre mixing a bunch of protein with milk or water? Ie I hate mixing a shake every day so I want to pre mix a weeks worth with milk ahead of time and just pour some out when I want to drink it

5x5 would be an excellent choice!

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

It's better than before. The sugar is still relatively high, however give it a shot and see if you start making better progress.

If you want to reduce the sugar further in the future, switch over to oatmeal instead of those cereals, and add stevia to sweeten it. You can also add walnuts or almonds to the oatmeal, and a tsp of fiber powder if you need additional fiber.