Quote (xXCrAzYsHoT @ Jul 31 2014 07:50am)

I have a personal question, is there any way I could PM It?

Quote (SKCRaynor @ 30 Jul 2014 17:53)

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.

Quote (SKCRaynor @ Jul 30 2014 09:39pm)

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

Quote (mykromisfit @ Jul 31 2014 10:25am)

I suppose it could be drinking too much before running. Ir just a weak core? I don't drink while running, ever, a good friend of mine runs 18-19 min 5k's and does at least one marathon a year, he said not to drink while running because it takes 20 minutes for water to kick in and start hydrating you so it really is not doing you any good if you drink in the middle of a 25 minute run.

I'm thinking it could be the PWO i drink right before running, so that by the time my pwo cardio is done I'm ready to lift weights. Would 12 oz be enough to cause the pain or is it more likely that I just need to focus on my core?

Quote (Biggest @ Jul 31 2014 06:26pm)

hi friend its me again

im having major troubles eating the million calories i have to eat

by now i HATE chocolate/nuts/fries/crisps which i used to stuff myself up with

cant even see a snickers bar in the room

what high calorie foods could i eat?

dont really care about their macros either, i get protein easily anyway

Quote (Jam @ Aug 2 2014 02:17am)

Hello Ray 

When bench pressing I always had trouble getting focus on the chest as my delts were taking over the exercise, and pre-exhausting chest with different kind of flies really helped. Although I recently decided to get some focus on strength to get my numbers up so I will be starting 5/3/1 soon.

What do you advise here? Should I keep pre-exhausting chest? Obviously I can't press as much as I would do without a pre-exhaustion, so I was wondering if it would fuck up the process or something... Ty for reading.