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#19521
Dec 7 2015 11:13pm
Quote (Dunner @ Dec 3 2015 10:39am)
This seems like a lot of food, is this good if im trying to cut fat and bulk miscle? I don't get nearly this mich food in a day.

Normally don't eat roast either.

Normal day is: yogurt/granola and fruit for breakfest
Protein bar and apple for snack
Chicken and veggies lunch
Salad/thna dinner

I am tied up in work from 6am to 6pm and gym 6pm to 730-8pm

I dont have much time mon-fri but i never knew I was to eat that much!

Before i was eating shitty food whenever I wanted. Being eating above for about 2 months now




Yes, although it seems like a lot, it really isn't that calorie dense. You will see good improvements with the proper routine and diet.
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#19522
Dec 7 2015 11:15pm
Quote (the_master @ Dec 3 2015 10:48am)
Your test levels are highest in morning usually. That's why people recommend working out in the morning. Obviously you can only do what work allows you.
The biggest key to putting on good lean muscle is staying away from junk food and taking in enough food. If you don't eat enough you aren't going to put on much mass at all.
Some people have to force feed. Hence why I am 6' 0" 178 lbs. I don't like forcing it but if I did I could bulk very easily.


Quote (the_master @ Dec 3 2015 12:31pm)
Would need to know the severity but more than likely your doctor would be the best to ask. I nor anyone should tell you anything other that. Would feel bad if it went south.


Hello,

Please DO NOT post any advice/assistance or answer ANY questions in this thread.

It is strictly reserved for me to answer individual's questions and provide advice.

This helps prevent bad/improper advice from being distributed, and keeps the sticky clean.



If you wish to assist other H&F'ers, please post in the general forum, and not in this sticky.


Thank you for your cooperation in adhering to the rules of the sticky.

This post was edited by SKCRaynor on Dec 7 2015 11:16pm
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#19523
Dec 7 2015 11:17pm
Quote (wujuyi @ Dec 3 2015 10:59am)
Okay I have a few knee braces already would I ever be able to do squats again? Or should I just keep doing leg press until I get to a decent weight and then see if I can squat?


You need to start slow, and that means isolation exercises and low impact machines. Leg press is as high-risk as I'd recommend, and through the course of using it, as well as exercises such as leg extensions, you will see your quad strength increase. As a result you eventually might be able to go back to squats. However, until then, work towards a goal, but do it slowly.
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#19524
Dec 7 2015 11:19pm
Quote (Jsantana07 @ Dec 3 2015 12:49pm)
Hey Ray!

Was reading through some of your post and you give pretty good advice so I had a couple questions for ya since i haven't seen one that answered my question (might be in there but its a lot of post to go through) .

I am 5'9 145 lbs. I haven't worked out in almost a year and a half and I want to get back into it. First I want to know what are some good cardio exercises cause i want to get back into that. And I also want to gain some more weight about another 20 lbs to get up to between 160-170 with a good amount of muscle. Going into this fresh so any advice is greatly appreciated! Thanks in advance!!



I would start with this plan:

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


and this diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros




with regard to cardio, I would recommend 20-30 minutes of cardio post-workout, or on non-workout days only.

The type of cardio you do will largely depend on what you have available. Running, cycling, swimming, sports, etc. are all good sources of cardio. However, the actual type of cardio you do should be something that you enjoy, that also keeps you challenged.
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#19525
Dec 7 2015 11:21pm
Quote (carteblanche @ Dec 5 2015 12:41am)
how good is the organic grass fed beef compared to the normal stuff? at walmart, my options seem to be 85/15 grass fed beef or 96/4 ground beef with evoo.


Always go for the lower fat beef, as the fat from beef tends to contain far more saturated LDL fats than HDL fats. The 96/4 + olive oil is superior.

As far as grass fed goes - this is currently a topic of contention. There is no current scientifically proven evidence that shows that grass fed beef is better for you than regular beef. However, there is no study proving otherwise either.

That being said, it is entirely your own decision if you wish to eat grass-fed only.
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#19526
Dec 7 2015 11:21pm
Quote (technique @ Dec 5 2015 07:28am)
does bcaa break the fast?


As long as its ~10g, no. Too much can break it, but not BCAA by itself when taken correctly.
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#19527
Dec 12 2015 08:08pm
are there any cereal which aren't TOO bad for our health? i'll probably add unsweetened almond milk + dried fruit, maybe some protein powder as well. i just havent had any in 10-15 years and i have the urge to eat some :$
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#19528
Dec 13 2015 11:00am
Quote (carteblanche @ Dec 12 2015 10:08pm)
are there any cereal which aren't TOO bad for our health? i'll probably add unsweetened almond milk + dried fruit, maybe some protein powder as well. i just havent had any in 10-15 years and i have the urge to eat some :$


There are many cereals that can be added to just about any diet (except perhaps KETO). In terms of overall health, there's also a lot of good selections. Check out Cascadian Farms, Barbaras, and Whole Foods Brands. All of them are all natural, some organic, whole grain, and no artificials/additives/etc.
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#19529
Dec 14 2015 04:20pm
I recently came across sodium citrate in online recipes, specifically to make cheese sauces. Is it fine to use? Looks like adding 10 grams of it with water and cheese will create a cheese sauce
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#19530
Dec 14 2015 04:28pm
How many sets of abs should I try to fit in a week?

I'll usually do 3-4 sets on 2 or 3 of the days I go to the gym. So basically 8-12 sets a week. Just wondering if that is enough for hypertrophy in that region, I see improvements but it's quite slow progress
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