Hey there. Here's a sample:


Meal 1 - 3 whole eggs + 3 egg whites, 1 cup oatmeal (cooked), 1 large banana
Meal 2 - 1 can of tuna made into tuna salad w/ 2 tbsp mayo, 2 slices gluten free bread, 1 slice cheese, w/ mixed veggies or salad + 1 large apple
Meal 3 - 6 oz grilled chicken OR lean ground beef (93/7 or better) + 4 cups quinoa pasta + grated cheese (to taste), 2 tbsp olive oil, 2 cups broccoli or green veggies
Meal 4 - Peanut Butter (3 tbsp) + Jelly (1 tbsp) Sandwich (2 slices gluten free bread) + 12 oz milk + handful of mixed nuts
Meal 5 - 1 cup cottage cheese + 2 whole grain rice cakes + 4 stalks of celery w/ cream cheese to taste



You can make modifications as necessary...but this should work for you for now.

This post was edited by SKCRaynor on Nov 5 2014 12:39am

Hey Raynor, my trainer has been really awesome to me. He'll reschedule an appointment for free on his own time if I get sick or can't make it(absolutely not supposed to do this), makes sure I know if he's going to be a couple minutes late, etc and I wanted to get him something as a thank you.

Any recommendations that aren't just a sporting goods gift card?

1) More often than not. When I don't fap for a week, I get everything up np, but anymore than that and the woody gets a bit softer; say a 7-10 on the hard scale.
2) Monogamous significant other
3) I used to fap 1-2 times daily as a kid, but the rate at which I fapped dropped to 1-2 times a week when I was 17 (now 21).
4) 2 times a week. Don't really get the urge that often.
5) I had slightly elevated cholesterol and low vitamin D a few months back. Started supplementing with 8000 iu vitamin D daily.

Hey there.

I would think a BodyBuilding.com gift card....however if you are looking for a tangible item, there are a few things to consider:

Good lifting gloves/straps, weight belt, protein powder (whatever type he uses), or depending on your spending limit, mp3 player, heartrate sensor, or wireless headphones.

OK...given what you're telling me there are a few things at play here. The brain is highly susceptible to sensory over-stimulation, which eventually yields desensitization. As a result, viewing pornographic videos, even 1-2x per week, can create unique neurological pathways which make it difficult to sustain erections from normal sexual activity, particularly with monogamous sexual partners. This is extremely common in late teens - late 20s males.

The solution?

Unfortunately, time is one of the only cures. First of all, pornographic videos should be avoided at all costs given your current situation. This will require complete cold turkey, as in, absolutely no viewing for at least a few months, and maybe permanently. You also should NOT masturbate under any circumstances in order to regenerate some sensitivity.

From there, you should also abstain from sex with your significant other for at least 2 weeks, however you can engage in non-direct-stimulating foreplay (such as kissing and touching, but with no direct stimulation of your genitals).

In addition, you should increase your intake of L-Arginine + L-Ornithine to approximately 5-10g per day (supplemented). Also try taking Tribulus such as NOW! Testojack 200.

You should continue exercise as usual, focusing on doing squats/deads/bench/cleans at least 2x per week, each. These exercises increase testosterone production, particularly squats and deads, which will also assist you.


At the end of 2-4 weeks of running this routine you are going to notice extreme sexual frustration which will yield extremely hard erections and increased sexual satisfaction. HOWEVER, it should be noted that you will relapse quickly if you go back to old habits. Neurological pathways are difficult to permanently change.

It's a common focus study now, that internet pornography, has absolutely changed the sexual dynamic in young men, resulting in very low satisfaction with monogamous sexual partners.

Good luck!

I'm looking for a good multivitamin to use (one that I can find on bodybuilding.com).

I'm in college so it's tough to make sure that I'm really getting everything I need, especially if I'm working out 3-5x a week.

I also have a sensitivity to caffeine/energy boosters, so I need something that won't make me jittery. As in sensitivity I mean no stimulants period.

Any tips would be appreciated. Thank you

Someone where I work was eating quiona flax multigrain bread slice w something and told me that shit is rly good and healthy, is it?

it says 140 calories for 2 slices

im just curious
ty

NOW! Adam would be a great choice

Yes, that particular kind of bread is better than plain white/wheat bread for sure. Besides being whole grain, it also incorporated Quinoa and Flax which both are nutritious and also provide good fiber.

does multi grain means 100% whole grain?

better/not? slightly the same?