No problem.


10 Oz grilled or broiled salmon + seasoning + 2 cups whole grain pasta + 1/4 cup tomato sauce + 2 cups steamed broccoli w/ 1tbsp olive oil
8 oz grilled chicken + 2 tbsp olive oil + 1 large baked potato or baked sweet potato + 2 cups of cooked green beans

Following the hair loss guide will actually improve the growth rate as well, especially using energizer shampoo in combination with the previously mentioned supplements.

hi raynor,

i work out and follow a bulking diet, however im in a bad sleeping pattern at the moment sleeping 3-4 hours at night and then a 3-4 hour nap during the afternoon

does this have a negative effect on muscle growth as opposed to me sleeping a full 8 hours during the night and no afternoon nap?

i thought it might because i wouldnt reach the latter stages of sleep as often, but i really dont know.

Yes, it most certainly does. The reason being that 3-4 hours of sleep is not enough to get into full REM for any extended period of time. Your overall recovery will be shorted as opposed to a proper 8+ hours of concurrent sleep.

Hey Raynor, I am curious on your thoughts about some ingredients/supplementing..

Assume it's for 20% bf male that lifts weights and counts his macros and on a cut:

CLA
Raspberry Ketones
L-Carnitine
7-Keto
TTA-500
(I'm also looking for a good fiber supplement that is for constipation and increases my movements [Usually it's 2-3 days])
^--I've been taking ON Fitness Fiber. I may try NOW Psyllium Husk Powder

Are any of the above worth supplementing with pills in addition to diet and my current stack below?

My Current Stack:

Now! Adam
Now! Omega-3
ON Creatine
Cellucor SuperHD - I assume TTA-500 isn't needed because I'm on this stimulant.
Cellucor Whey

Thanks again for your help

This post was edited by ArtofApocalypse on Feb 20 2015 10:08pm

Ray,

What kind of macros would you suggest for me?

6"2'
255 lb
Very Active
High bf%

Hey man!

I am sure you have already answered this a million times but I am looking for a solid diet plan for myself.

My goals are to get stronger/ larger.

Currently working out 5 days a week and would love a meal plan to optimize all that hard work i'm doing.

stats:

5ft 10inches
29yrs old
180lbs
not sure on body fat % but im thinking over 20% but I feel pretty lean?
I would like to gain some more muscle mass so I am hoping that a proper diet plan could help assist this.

also any good literature to read about all the workout terms. Macros etc.
Should I be doing cardio if I want to gain muscle mass?

Thanks bro!

I see you're still lending a hand, that's awesome.

What are your thoughts on Niacin, Vitamin C, and Creatine as a combination stack?

Also, what is your general input on the use of saunas pre or post workout?

Hey Raynor, I'm finally going to start on my weight loss journey but I have a few concerns...


1. How do I prevent/reduce the loose skin that surely will come. I don't have the means to afford surgery for loose skin and I know if I make it down to my target weight with loose skin I'll still be very like disgusted with my body image.

2. I've done research on bodybuilding.com and reading through some of your workout plans. So what I'm thinking is....

5 minute warm-up doing whatever
weight training
30 minutes post workout HIIT

But my question is...what split should I start with...and what plan? I'm training at home and the equipment I have is...

- Free weights
- Cage rack for squats, dl's, etc
- Bench press/adjustable seat
- Treadmill

update after week 8 of 5x5 plan
roughly 7 lbs gained and strength increasing. especially legs
thanks again

goal by June is 10 more lbs
how can I get an accurate calculation of my bf%? it's low but I'd like to know a number

e: also stopped taking all sups (m-stak, creatine) 2 weeks ago so im pretty sure the water weight is already off. still drink mass gainer and take multi vits

This post was edited by Zigity on Feb 20 2015 12:01pm