You need to strengthen your core and lower back. Do some "Good Mornings" 2x per week (5 sets each) as well as lower back hyperextensions. I would further advise that you do some more ab work and use a belt when training deadlifts to force your form into place.

Hi Ray,

Im new to lifting weights and going to the gym. Ive been going about 5-6 tines a week for rhe kast 6 weeks. I lift weights 5 of thise days and do cardio for 1.

Typically I do:

Biceps/Triceps
Dumbell curl lower weight higher reps to start until i gain more muscle 3x10 reps
Preacher curl 3x10
Cables 3x 10 reps
Hanmer fist 3x10
Also do stabding curls 21 reps 3x 7 bottom half 7x top half and 7x full
Triceps pull downs
Tricep machine

I dont know much more tricep excersizes. I work abs everyday, althouggh im looking for some good lower ab workouts.

For chest I do 3x 10 at my min weight (normally 100lbs) and gradually increase my max set so far is 6 reps of 135.
Dumbell chest press 3x10
Dumbell peck flies 3x10
Incline chest press 3x 10
Cables chest press 3x 10

Back and shoulders
3x 10 barred shrugs
3x 10 dumbell shrug
3x dumbel materal lifts (lifting up and to each side)
Horizontal cable pulls (using tricep workout but pulling towards eachh side of my head)
Lateral pull downs
I have a variety of back excersizes too.

I have never dead lifted.


Am I on the right path? My diet is going lretty well although I have no set meal plan. I tend to eat a lot of protein and green vegetables, and only water.

My other question is: I take pre workout but I find the kind I have doesnt seem as effective as it should. I drink 1 black coffee a day and ive gained a tolerance to caffeine.

The brand I have now is called The Freak Show, do you have any reccomebdations for a good strong pre workout?

Also, I am working on losing some body weight, or turning it into muscle... Is protein shakes a good idea for that?

I am 6'2
235lbs

Thank you!!

Hey man I liked the meal plan you gave me last time little over a year ago but I've lost it and faded away from it these last few months so would just like some meal ideas with good nutrition and to satisfy hunger better keep me away from these chips / other junk snacks I keep munching on at work haha

170 lbs / 5'9 / 20%~ bf

Not looking for a full meal plan just a few easy lunches to make and better snacks that will be healthier and not overly expensive

Was eating these "enlightened roasted broad beans" and they were great but the store I got then at stopped selling them and they cost like 3x the price online

Hi SKCRaynor,

I was just wondering if you have ever dealt with people that have tendonitis in both knees.
I've been too scared/pained to do legs for a while and I'm trying to get back into it.
It's pretty painful to squat so do you have any good workouts that someone with tendonitis could do?
Is there anyway that I'd be able to squat again?

Hey SKC, your thoughts on IF and eating twice a day? I'm reading some interesting articles on this.

Eating 2 times a day would be an insane life quality improvement for me since of the hectic work schedule and so on. thanks in advance

Hello.

First of all, I would recommend that you start with 5x5 training to build a good platform. Once there, you can start hypertrophy to build a good amount of size/volume.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan



Secondly, you definitely do need a meal plan. Given your stats, you should be eating around 3K cals on workout days


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef) - 10g fat + 45g protein + 10g net carbs
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs




and around 2,500 cals on non-workout days


Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste



Try "Max HP" as a good pre-workout.


For protein shakes, try NOW! Whey Isolate.

refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340743092
Simple Chicken Recipes


In addition, the best idea is to get a variety of meats, like rotisserie chicken, lean roast beef, turkey, etc. and add them to salads, wraps, or by themselves. In addition, hard boiled eggs, cheese sticks, mixed nuts, and beef jerky are all good snacks throughout the day. You can try Quest Bars for good protein/fiber as a snack, as well as Quest Chips which are actually really good!

Yes, but before we go any further, what are your doctor's orders regarding physical activity???

If it fits into your schedule properly, it COULD be beneficial for you. Some people have reported good overall benefits from IF. Others have had absolutely no success. It really is hit-or-miss depending on your body.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF (Intermittent Fasting)


In case you want it, that's a sample diet plan with THREE meals per day.


also, this may be relevant to you:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=468239124
IF (intermittent fasting) Guide for College Schedules

Last time I went in she said I needed to strengthen my quads since my patellar tendons were taking too much stress.
I play volleyball regularly which is causing it. She also recommended me some anti-inflammatory drugs.