hey ray
wondering what are you thoughts on conventional deadlift vs sumo deadlifts
I have bad form on conventional, so I tried sumo and feel better doing sumo, however I feel it more on my legs. Would it be ok to do sumo on leg days?

also what are your thoughts on Yasso frozen greek yogurt? I am somewhat doing IIFYM so I eat Ice cream every now and then, however these pops are about 100 cals per with 7g protein.
I switched to IIFYM because I tend to overeat a lot cuz I get tired of same old stuff, so I'm throwing in some "dirty" foods.

Which you think is most accurate tdee calculator?

Ive done IIFYM calculator, puts me at around 2800.. then I used like 8 others, the one from scooby.. among other random ones.. they all place me 3000-3200. Thats quite the range. im eating at around 2200, give or take hundred or so.. if the others are right, im eating about 800+ deficit.. this ok? But with the other one, im at 600 deficit so doesnt seem too bad. not sure the side effects of going 800+ deficit? Especially with that 6 day a week routine you gave me lol

1. how do I lose water weight exactly? reducing sodium intake?

2. also my cut is going well I'm losing some weight but I got sick about 2-3 days ago so I'm losing days in the gym... should I eat more cals than usual so I don't atrophy too much (was eating 2500 cals 200 p 200 c 100 f)? won't be in the gym for another 2-3 days probably, seeing how I feel today. I think I actually got sick because of the diet too, I'm what people may call a "hard gainer" and while bulking I used to eat lots and lots of carbs, passing from 400+ a day to only 200 is rough lol :x

3. finally, how often should I have a refeed day and what should it consist of exactly?

Yeh they are fully legal.

I ordered one bottle just to see if the site is legit lol.

Gonna get so big if it is...

Sumo deadlifts are great for legs, but not nearly as good for back as straight-leg or traditional deadlifts. Yes, you can use these on legs day.

Those are fine, as long as your macros can support it.

IIFYM is good, and has THREE different equations to choose from. In general, you should be within 100-200 cals of range, regardless.

The easiest way to calculate a true TDEE, would be to calculate your SEDENTARY BMR, using traditional Harris Benedict or Mifflin. From there, calculate the actual caloric expenditure of the amount of exercise, and type of exercise, you do each day. This will give a precise amount required for each day.

Example, if you do 2 hours of squats, deadlifts, accessories, and cardio, you would be looking at around 1,000-1,200 calories burned in addition to your BMR.

Reduce sodium intake to around 1,500-1,700 mg per day.

Take in at least 2x the amount of sodium as potassium, and take 1x the sodium as calcium and magnesium.

IE: 1,500 mg sodium, 3,000 mg potassium, 1,500 mg of calcium and magnesium.

Secondly, get enough water intake during the day, at least 1 gal. This helps your body to be able to purge excess water.

Thirdly, make sure to exercise frequently and stay away from certain foods that promote water retention, such as foods containing wheat gluten, or creatine supplements.


Don't overthink the diet too much. If you are sick, just eat what your body feels like, and try to stay away from anything with dairy until you get better. Try to keep getting at least 200-250g of protein per day.


Refeed days depend on your diet. In general, if you are a hardgainer, you should be eating to capacity anyway. But if you are on a cut, you can refeed once a week, or every 10 days, or even fewer if needed. Let your body be your guide.

What do you think of ZMA supplements? Are they safe?

Also wondering if you had any different hardgainer diets or if it was the same one? (I have the original one if it's the same!)

I'm getting back into routine, haven't lifted in 4 months.

Following after this guy a little bit, has the EXACT body type I have except he probably gains muscle much faster than I will
- http://www.bodybuilding.com/fun/body-transformation-dustin-is-determined-to-get-big-die-mirin.html?mcid=twit01061714

Is his general guide okay? or anything you'd change?

ZMA is absolutely safe. Try NOW! ZMA


As far as hardgainer diets, I have a few. What is your current height/weight/bf% ? I will see if I have another one for you.


His general guide is.....average at best. Are you not able to follow my original hardgainer guide?

6'2"/133/%5-8 not exact sure on body fat but it's in that range (it's pretty low)

I was able to follow your original one but I felt I plateaued, and the meals were the same every day and I kinda just fell off, I failed to change it up on the meals and that was my number one struggle, also getting 5,000 calories was way too much, I felt sick and bloated all day, couldn't sleep at night, was sweating from all the calories.