I only use Sponges for about a week, then discard them and replace with a new one. As far as cleaning them daily, I just used regular detergent soap, wash liberally at the bottom of the sink, ring out, and dry.

Multivitamins are essential. Look into either NOW! Adam or CL Orange Triad. Both are great products. Don't worry about iron free anything, iron is fine unless you have a medical condition that requires you take in limited iron.

Definitely sounds like a pulled muscle - I would ice the area, keep it generally rested, and lightly stretch to keep the area mobile. If the pain doesn't improve in 2-3 days, or becomes much worse, seek immediate medical attention.

Thanks
I went with CL Orange Triad.

I'm also going to try to add some creatine to my supplements as well since they're relatively cheap.

So once I get these, I'll be on whey protien, micronized creatine, and orange triad multis.

This post was edited by MsRailgun on Sep 4 2015 05:07pm

Awesome. I've been trying to keep ice on it but I'll start stretching a bit as well, thanks!

Hey Ray,

I'm trying to follow the 6 meal 2500 calorie sample definition diet you suggested to me with alternatives ( due to financial reasons )
Anyways I'm trying to calculate my fat,carb and protein macro intakes and daily workout calorie goal but almost all calculators are giving me different results so I'm not sure which one to follow. Can you give me numbers for pure fat loss and definition? Much appreciated.

Age : 25
Height : 5' 11
Weight : 172 lbs

Edit : I'm working out 6 days a week (following your plan) doing hiit cardios and working in a job that requires physical condition. Saying this just in case it would help you get a proper calorie score
I'm aiming for 7% body fat.

And as a final request I've read a lot of articles about milk and many of them are against their consumption.
Should I stay away from milk during this diet period?
If so, can I still eat no fat yogurt at least?
Thanks in advance man.

This post was edited by cnbrkhancan on Sep 5 2015 12:12am

Hey there.

Your general macros for fat loss @ 2,500 cals per day should be approximately 250g protein, 225g carbs, 65g fat - unless you plan to do keto, which would be completely different.

Milk is fine if you are not dairy sensitive. Greek Yogurt is also an excellent protein source, and perfectly fine to eat on your diet.

Hi Raynor,

I'm looking for a new regime to:
- train abs
- lose belly fat to show abs
- gain strength/muscle

Tools in my arsenal:
Olympic Barbell
Short barbell handle(like for dumbbell exercises)
2x25lb, 4x10lb, 2x5lb are my olympic weights
- no rack for setting up squats so I have to do a OHP to start every set of squats

Currently I'm working out 6 consecutive days with these tools for squats, barbell curls, and dumbbell curls.
In addition, I'm also doing 6-7min HIIT ab/cardio

Any help is appreciated! Thanks!

i was just thinking...whey protein powder comes from milk, right? is it safe to eat when i'm lactose intolerant?

With the equipment you mentioned, you will be able to do the following:

Olympic bar with no rack:
Deadlifts, Overhead Press, Front Squats, Cleans, Clean and Press, Snatches, Bent over Rows, Calf Raises, Curls, Upright Rows, Floor Press, Shrugs etc.

Short Barbell:
Curls, Reverse Curls, Forearm Curls, Skullcrushers, Front Raises, Upright Rows, etc.



For a 6 day plan with your very limited equipment, you should do a 3 day split, twice.



Day 1 - Legs/Shoulders - Front Squats, Lunges, Calf Raises, Straight Leg Deadlifts, Overhead Press, Front Raises, Upright Rows, Shrugs

Day 2 - Back/Tris - Deadlifts, Bent Over Rows, Upright Rows, Skullcrushers, Diamond (close grip) pushups, Chair Dips with weight on lap

Day 3 - Chest/Bis - Pushups, Floor Press, Incline Pushups, Curls (try 21s), Reverse Curls, Wrist Curls

Day 4 - OFF

Then repeat days 1-3 again.



If you notice, day 1 is by far the hardest day, and day 3 is by far the easiest day. This is entirely by design, so that after the third day you are not burning yourself out. The day of rest should be after 3 days straight in order to give your body a chance to recover.



I would highly recommend that you buy proper equipment, including an adjustable bench, rack, and some adjustable dumbbells, in order to have a more complete routine, especially for chest.