On non-workout days, you can take it UP to two times as meal replacements. The goal is a certain amount of calories. If you want, take the cytogainer 1x per day on non-workout days, and 2x per day on workout days.

No spotter is needed. Just make sure to do weights that you can handle. Lower the weight if it's too heavy and progress a bit more slowly. Freeweights are superior to machines in almost every aspect except for pure isolation exercises.

Hi, I have a few questions about supplements and related items for protein and stuff. How do you know if you exercise enough or hard-enough to require more protein from supplements?

Depending on your goals, the average male requires approximately 1g of protein per pound of bodyweight.

That being said, a 200 lb male would need 200 grams of protein from his daily diet.

If you are able to achieve these goals WITHOUT a protein shake, then there is no need for one.

HOWEVER, if you are working out, particularly strength training, a post-workout shake for immediate rapid protein absorption is a very good idea.

All in all - protein supplements are a tool to use, post-workout for maximum benefit, and also to meet macro requirements during your daily life. Shakes are cheap, easy, and satisfying - saving you time and money.

Don't replace meals all together with shakes however. 1-2 protein shakes a day would be sufficient. Real whole food is absolutely required.

I've noticed some pain in my belly right below my ribcage a couple times now. It's a nauseating searing pain. Just below my ribcage usually on the right side.

It only happens when I'm on the treadmill. If I work out hard then do post cardio it happens, or if I run a 5k on the treadmill sometime after 1.5-2 miles in is when it happens.

I usually just quit running and walk for awhile and it will go away, then leave the gym or do other exercises.

Happened yesterday about 1.5 miles in, but i had been running 9.2mph for the first .6 miles and 8 after that then 7.4... I didn't want to stop, I needed a good number to make bets with friends on how fast i'll do my next 5k(saturday morning?) so i turned down for 6.0 and it took a few minutes but the pain went away amd I finished the 5k.


Point is, if I could avoid this pain I wouldn't have to slow down or stop, and I lose alot of time at 6mph when I should be 7.4+. I think I could do a 24 min 5k if I really really pushed it.

Is this pain from a lack of nutrition? Is it a lack of hydration?(shouldn't be i lose 2.5-4 lbs each 5k I run and I drink 8-15 17oz bottles of water a day depending on workout day or non-workout day)

Is there anything I can do to avoid it? My legs are strong enough to RUN a full 5k, but that pain is usually bad enough that it eats at my brain long enough that I have to stop.

Just started working out again. After a a year +.
My tits hurt for like more than a week. Any tips on that? Maybe I tryed to start too high? (I tryed to push as much as I used to do first session)
Would you say that I should rise slower towards where I was or go straight at it?
How to counter that tits/arm pain?

Lmk.

(I am casually working out to be in shape. Not trying to gain fuck tons of mass and shit.)

Hey there. The side-stiches / cramps pain that you have is fairly common with runners.

Generally speaking it can be attributed to one of the following:

1. Eating too soon or too much before a run
2. Hydrating too much, or not enough before a run
3. Drinking too much WHILE running
4. Lack of Potassium and/or other electrolytes
5. Weak core muscles
6. Bad breathing patterns while running


Solutions -

Hydrate properly with a good full-mineral water, such as Zephyrhills Spring Water. Make sure not to OVER-drink before a run (1-2 hours before the run, 32 oz of water should be more than sufficient). During running, limit yourself to occasional sips of water as necessary.

Breathe properly while running, taking care to keep your breathing in check with the rhythm of your run.

Train abs at the gym at least 2-3x per week in order to develop a stronger core.

Increase your potassium intake throughout the day. A good pre-run snack would be bananas and a whey protein shake. Both are fast digesting and the bananas contain a lot of potassium and sugar, while the shake will provide you with the protein you need.

This is normal when resuming working out after a long period of time being out.

The solution is to work through the pain. The soreness will go away, and your body will heal itself with enough nutrition and hydration, as well as sleep.

It literraly took 6 days for the pain the wear off 0.0
Would stretching help at all?

Yes, absolutely. Stretching will help relieve some of the pain.