where do you recommend to buy protein online? and type of protein?

On workout days, your BMR is going to be MUCH higher. On non-workout days, you can stick to BMR. I calculated you at 2,000, however you can drop to 1900 if you feel that's closer.

Absolutely not! The altered form is the BEST way to go, especially if you notice that it conforms better to your body. The overall goal is to find a proper stance and overall positioning that maximizes muscle engagement and reduces/eliminates pain. Keep trying different methods until you find the absolute best that works for you.

Bodybuilding.com or Smile.Amazon.com

As far as the type? Look into NOW! Whey Protein Isolate or Optimum Nutrition Gold Standard Natural

What's up raynor

New question this time around. I want a weightlifting program for just 2 days a week. The thing is I want them to revolve around different types of squats, deads, bench, ohp, cleans, pull ups and farmer walks. Do you think I can run an efficient program off of that and get good gains? I just want to lift to supplement my other training which really is running hills and hiking with 45-50lbs of extra weight.

You could see SOME gains, although don't expect much due to the heavy cardio nature of your other training. Assuming you wanted a two day plan with everything you mentioned - it's pretty cut and dry.


Day 1 - Squats, Bench, Farmer Walks, OHP

Day 2 - Cleans, Pull-ups, Deads, Farmer Walks

The reason I have farmer walks twice is because these are more geared towards many muscles being engaged and also seem to lend themselves to your type of training in general.


The set/rep scheme would be 5x5 (similar to any traditional 5x5), except Farmer Walks would be 5 laps of a specific distance with maximum weight for that distance (ie: 100 lb dumbbells for 50 yards).

Awesome thank you
Each squat session would it be smart to change what kind of squat I'm doing like over head, front squats and back squats?

This post was edited by brownside on Apr 23 2015 04:36pm

didn't know you were quite the philanthropist - but then again you do give free advice that 24/h fitness would have charged me 99$ for. Thanks!

Raynor MD yet?

This post was edited by hangang on Apr 24 2015 01:23pm

I would stick to traditional squats the whole way.

I'm actually in the middle of residency at the moment! Thank you for the kind words.