Whey does NOT contain lactose. Whey is part of the result of cheese making, and is separate from the lactose portion of the dairy.

hey ray you mention 20g or more whole grain bread for lot of your meal plans. can you give examples of brands. I went to the store and had a hard time because they just say whole grain or whole wheat.

I just got Dave's killer Bread: 21 whole grains but wasn't sure if that was 21g or 21 kinds lol...

hey Raynor..there's a BOGO sale going on right now for Whey Tech Pro 24 Protein from Vitamin Shoppe...Is this a reputable brand? I'm just afraid I will be getting some cocoa powder filler protein instead of what they claim on their labels.

I need a pair of wrist wraps preferably around 20-24 inches, reccomend a brand I can buy easily in Canada?

Hey Ray,

A friend of mine wants to undergo definition.

His datas are :

Age: 22
Height: 6 3''
Weight: 200 lbs
Body fat: 20.7%
Basal Metabolism: 2163 kcal/day

He wishes to workout 6 days/week and he is working in a job that requires physical condition 4 hrs/week.

Can you give us how much calorie should he consume on workout days and how much protein/carb/fat in grams should he consume?

And as a final request can you provide him a 6 days workout plan?

Thx alot Ray as ever your help is much appreciated

This post was edited by cnbrkhancan on Sep 12 2015 11:28am

I mean "He wishes to workout 6 days/week and he is working in a job that requires physical condition 4 hrs/day."

thoughts on Optimum Nutrition Serious Mass? Finished my first tub of it and thought it had crazy big scoop sizes but made sense for having 250g carbs

im taking a nutrition class because i just changed my major and am thinking about entering the health and fitness world and have been paying more attention to ingredients and nutrition facts recently

how bad is maltodextrin? ON uses this in the serious mass

also, are you aware how long i would need to be taking Animals Pak before my vitamin levels become built up to a toxic level? would i benefit from going a week every few months supplement-free? (i currently train hypertrophy 3on/1off, take creatine PRE workout, BCAAs intra workout and drink my shake post workout if i dont have time to make a meal. diet is finally on point consuming 3000 kcall roughly per day at a morning weight after urination of ~173lbs, 5'11"-6'.... making excellent gains following your hypertrophy routine btw thank you

What's your opinion on compression tights? I've been looking at these: http://www.amazon.com/2XU-Compression-Tights-Black-Silver/dp/B00591Q75W/

If it actually helps with recovery, I'm game. I don't particularly like showing up to work limping up/down the stairs.

wow, this is still going seven years later

you might have answered this before, but what do you think about doing cardio exclusively for legs? nothing crazy with the upper body, but I've been doing some upper body stuff and just running 3-4 times a week for lower body and I'm considering whether to keep my routine as is or start legs again.

This post was edited by -bryan- on Sep 15 2015 12:12am

I'm not sure if this is your area but I thought i'd give it a try. I'm in fairly athletic shape but im not big by anymeans... not looking to be. I'm about 150lb 5'8. I live a pretty active lifestyle but the one thing I don't do is work out...at all but i bike almost daily(for fun) and do a lot of exercise through work/hobbies. but most importantly (to me) im a snowboarder. this winter im really looking to step up my game and seeking every advantage I can get. are workouts for snowboarders a thing? this year ill be hiking up the moutains myself instead of doing resort boarding then doing some park on my off days. do you know any recommended work outs for snowboarders? i know i could ride way harder if i get in better shape