Hey Ray!

I've been out of the gym for about 3-4 months now, because of shoulder, hip and knee pain..

I'm much better now, but i don't want to start directly into basic lifts again, i want to be sure my knee/hips/shoulders is ready for duty. What should i do?

Definitely add BCAA's prior to the run, around 10g worth, then good whey protein shake immediately PWO (such as NOW! Whey Isolate or Optimum Gold Standard Natural).

Also, caffeine can help, but also hurt. Taking caffeine before cardio will actually reduce your output, rather than increase it. The reason for this is because caffeine increases your resting heart rate and can therefore bring you to maximum faster. I would advise using caffeine on a fast in the morning as a SUBSTITUTE for cardio if you are unable to do cardio that day. If you are training cardio, stay away from any caffeine or other stimulant prior to training. All other supplements, such as vitamins, aminos, and creatine are fine.

Instead of a 4-meal plan, I'd recommend you try intermittent fasting, as this is one of the most manageable diets if you have time concerns. It also will accelerate fat loss.

On days that you do cardio, follow this:


Meal 1 - 6 whole eggs + 6 egg whites (cooked in olive oil) + green peppers and onions + 1 cup oatmeal (uncooked volume) + 1/2 cup of mixed berries (any) = 72g protein, 50g carbs, 20g fat
Meal 2 - 2 slices whole grain bread + 2 cans of tuna + 2tbsp mayo + mustard to taste + veggies (tuna sandwich) + 1 baked potato w/ 1 tbsp olive oil = 72g protein, 80g carbs, 20g fat
Meal 3 - 8 oz grilled sirloin steak (trim off the fat) + 1 cup black beans + 3/4 cup brown rice + veggies + 1 tbsp olive oil = 70g protein, 70g carbs, 20g fat


214 g protein
200 g carbs
60g fat

2,244 cals approximately.


You want to keep the total cals to 2,200-2,300 on workout days (cardio only), and around 2,000 on non-workout days.

To reduce down to 2,000 cals from that diet, simply substitute the 8 oz sirloin steak with 6 oz grilled chicken, and reduce the oatmeal to 1/2 cup uncooked volume.


If you want to make meal adjustments, just keep the total cals, as well as general fat/protein/carbs in order. Example, if you go out and want to eat at chipolte for meal 3, you can! Simply get a rice bowl with double-meat (any meat there), with all the toppings (obviously no cheese). It will come out to virtually the same macros, give or take. In addition, any veggies are interchangeable with other veggies of the same type (starch for starch or green for green)

Start with bodyweight exercises + cardio. If everything seems good to go, start using light weights at the gym, and see how you feel. Work on range-of-motion with low weight for at least 2 weeks, eventually working up to moderate weight, with very slow controlled reps, focusing on form. At least 1-2 months must be spent gradually working back towards your previous regular weight routine.

Thanks!

Thank you very much for fast answer. I tried IF in the past. My stomach starts to hurt after about 12 hours of not eating. Like physically painful.

I can try again but would be nice to know whats the problem. Lets assume my first meal is 7:00 a.m. When should i stop eating? Are the PWO shakes you mentioned virtually lactose free?

Any whey isolate is going to be low lactose, so yes.

Secondly, it is easier to have the first meal around noon, assuming you work a day schedule.

Example, last meal at 6pm, then sleep at 9pm, then first meal at 12noon. That would be 18 hours of fast. It is easier this way, because your body naturally is hungrier after you have been awake longer. Upon first waking, it is easier to shrug off hunger than throughout the day.

You can also try a lower impact fast, instead of 18 hours, try 14 hours. Which would be last meal at 6pm, and then eat again at 8am.

What are your thoughts on keto diets? I'm doing keto+IF. Just curious.


I asked for your help about two years ago when I was 250 35% BF I'm not down to 190 18% BF (10lb water weight bc of creatine). Figured I'd say thank you.

I'm having troubles when I squat heavy, I have great form when I'm squatting light weigths (bar to 135) as soon as I get to bodyweight or heavier (180+ lbs) I have this huge mental block, I can't seem to hip hinge or drop into the hole, I stand there with the bar on my back knee bensing trying to squat, f i do manage to get that firsg squat (it usually hurts my lower back) the next 2-8 reps will be perfect they'll all make sense and be easy to do. It's just the first rep my body won't squat properly and I'm not sure what i can do tk fix it, I stand up straight, chest up, high bar heels raised wideish stance squat. Is there anyone u can reccomend who could fix this? I tried the powerlifting gym in my area and they couldnt really help.me.

The problem started after i injured my lower back due to bad squat form (hyperextending my back with 235 low bar wide stance) since then I just can't squat normally on the first hwavy rep

Also what would u recommend to heal my lower bavk? It still hasn'thealed since last spring, I think I may be reaggravating it everytime I do a bad squat. (I took 2 months off legs/back when I injured it and had physio)

Sorry this is so long it's been a huge huge problem for me, I like squatting heavy way too much to give it up :'(

1) So the first meal would be at 12, second at like 3, third at 6. Then you just drink water/chew gum until the next day?

2) Does this still allow for a shake after the fasted cardio? Or should that only be taken inside the time frame.

Edit: Also is there any subsititution for the tuna sandwhich macros? I cant eat it for that long lol

This post was edited by Greet on Mar 31 2015 06:06pm

Can I take a fatburner and BCAAs before morning fasted cardio?