That would be fine. He will definitely need some initial guidance, and if you feel that machines would be better for him now, so be it. However, you should start getting him into the swing of freeweights to develop his knowledge in how to do them correctly. He also needs to build those stabilizer muscles sooner than later for a proper platform. Working out 1x per week will eventually grow to 2x, 3x, and so forth as he becomes more acclimated with a routine and starts to see his body change.

Either way, good luck!

how long can i keep cream cheese out? i read 2-4 hours when i googled, but it wasn't soft enough. my cheesecake was pretty lumpy. my apt is around 50f in the winter, 65f in the summer.

Hey there quick thanks for all previous advice

I have this random pain on the inside of my knee coming down from my thigh it's weird because it showed up when I was warming up for deads on Monday after I had rested on Sunday I decided not to deadlift or squat all week so basically just been doing arms and raises and abs cus shoulder is still healing too. What do you think thag pain could be I've been trying to stretch also and I feel tight idk of ots just that.

Also for keto I'm kinda following your diet plan just had a question about sauce. I make sauce lets say ill boil 4 tomatoes with some garlic and small spicy ass red chilies then blend them together with a little bit of water. Then that's it would I be ok adding sauce like that to my food or should I still watch myself? I make it pretty spicy for 4 tomatos I put like 6 chilis

Now performance on keto is my other concern. We spoke about my rehab on the torn planta fascia and just now my knee pain and shoulder pain.

I feel like I can jog now just very slowly on a track or grass maybe 12min miles for like 2.5 miles a day for now. The thing is I still want to be weight lifting and the type of program I want to run on e I'm healthy is squat bench and deadlift 3x a week doing about 10 sets of each and very minimal accessory work. The way id do this is for example heavy squat on Monday like 90%+ of my max and then like 70-80% on deads and bench. Then the other 3 days I want to hit endurance type workouts. So I guess my question is how do I get myself ready for this?

On top of that I want to religiously run, do push ups and pull ups every day.

Oh and take in mind in basically just a full time student and I'm not currently working but when I do it's part time so I have all the time in the world to workout and sleep 8 hours at night.

As with MOST dairy products, you can actually leave them out for quite a while in a cool room (70 degrees or less). Given that you are below that, even in the summer, you can utilize at least 6-8 hours to soften it, without any issue.

Sounds like a possible ligament or tendon pull....did you warm up PRIOR to deads? Meaning like a 5-10 minute walk on the treadmill with some light stretches? If so, it could have just been a bad angle on the warmup set that caused it. Regardless, the solution is exactly the same, which will involve the following:

Rest, Ice, Elevation (forget compression), and light stretching.


Before you get ready for anything, let's get your knee/leg situation in order. After that pain goes away, there isn't much prep for you to do.

You will start with finding your 1RM, and then backtracking for the rep scheme. However, I would not recommend 10x of anything for strength, but instead 5x5. Look up Madcows 5x5 training if you want to skip accessories all together.

I biked it 5 miles to the gym to warm up.
The week before I was trying to figure out where I was at and I did squats atg 275x3 deadlift 365x3 didn't bench or ohp

I don't want to skip accessory work completely either I still want to get a little bit in just not a lot. Some of the things I would usually do are a few set of bb curls, dips, bb rows, rope pull down, decline sit ups, lunges or squats. Would usually pick 2 and do no more than 5 sets each

This post was edited by brownside on Dec 28 2014 05:02pm

That's fine. Do traditional 5x5 or 3x5, and add in two accessories per workout, but do not train accessories in 5x5/3x5 format. Instead do 12/10/8/6 or similar.

Hi raynor,

What is the most muscle mass you can expect to gain in a month, for a natty lifter that has been lifting for less than a year? I don't want to put on weight too fast because I want to limit fat gains. I've been going up ~5 lbs a month which seems too much to be pure muscle gains

Alternatively, what is the most muscle mass you can expect to lose in a month, if you are ill for example, or just cut a significant portion of calories?

I quit smoking weed (a lot) and the occasional cigarette (rare) about four years ago.
Before that, I was smoking weed very often and harshly. Numerous times a day forcing it deep in to my lungs.
This stupid habit lasted about five years or so.

I'm 26. I started smoking at about 16-17 and stopped about 22-23.

I cough light green mucus occasionally. I am hoping this is the cleaning process and not a sign of bad things.



My question: what specific things can I do to rid my body of the dumb choices ive made?
Are there specific foods I can incorporate?
Run 10 miles a day?
Reading stuff about essential oil inhalation and all kinds of "remedies " and I don't know what is non-sense or not.

Thanks for the help! Classic regret stages at the moment
I'll do whatever it takes

This post was edited by Stealth on Dec 30 2014 10:39am

This will vary widely depending on the following:

1. Amount of time you've been lifting (those who are just starting will see the largest muscular gains in a given amount of time, which declines with time)
2. Age/Diet/Routine/Supplements/Sleep/etc
3. Genetics


That being said, a novice lifter on a good plan, both diet/routine related, can stand to gain upwards of 30 lbs of lean mass in a year, depending on where they started out. As time goes on and that initial platform is built, it becomes more and more difficult for the body to gain muscle, thus making gradually slower gains over time. This is why there is a peak at which lifters can reach and usually not go beyond. The human body resists massive gains past a certain point as it does not fit our genetic makeup or necessity. The body, which is largely a survivalist, will try to conserve as much as possible, rather than build past a certain point.

A decent example is as follows:

First year for a novice lifter with a perfect plan and all above variances properly in place - 30 lbs lean mass
Second year - 15 lbs lean mass
Third year - 10 lbs lean mass
Fourth year - 5 lbs lean mass
Fifth year - 5 lbs lean mass
Sixth year - 5 lbs lean mass
Seventh year - 5 lbs lean mass
Eighth year - 3 lbs lean mass
Ninth year - 3 lbs lean mass
Tenth year - 3 lbs lean mass
eleventh year - 2 lbs lean mass


etc.

Usually, it is very difficult to surpass more than approximately 100 lbs of lean mass, past your original starting point, without illegal substances, for a man who is 150 lbs starting, with very low muscle mass and relatively low body fat % (approx 6'00 tall)