That definitely sounds like GERD. Alieve and other Nonsteroidal anti-inflammatory drugs (NSAIDs) can cause ulcers and lead directly to GERD.

You seem to be experiencing a fairly common side effect. The solution here is to get rid of the Aleve for now. If you need anti-inflammatory properties, use ice and take omega-3 supplements regularly instead.

Hey there.

Choose one:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

Thanks Ray,

He said it took close to 2 hours to do day 1.

I didnt believe him but i looked at it and it does have 45 sets... How long should this take in your opnion

about 2 hours a day is correct

Hello Ray,

My girlfriend is currently sitting with a desire to lose 10-15lbs

stats:

5.5ft
143lbs
25 years old

walks an hour a day 3x a week for exercise. with the odd workout say once a week.

what is her bmi? also how many calories is it for her to maintain and lose weight?

she tends to overheat easily, what are some recommendations for workouts and diet plans? She plans on being as consistent as she can with whatever suggestions you have. Please keep in mind she is a student and is really focussed on her studies as a priority.

Thank you

All help would be great. Thank you.

hey, a few things! thx in advance~

1st of all i understand the # of hours of sleep is fairly important, but do you have any insight on breaking up sleep to twice a day? i currently sleep 3 hours twice a day, sometimes 3 and then 5 on days i have off work.(to accommodate another hobby)
schedule is roughly 7:00AM awake > work > 530PM home > work out > 7:00PM bed > 10PM awake > 4AM bed
i do fall asleep relatively fast(about 10-15min) and am a solid sleeper. its been working fairly fine for me, but just curious is all.

2nd, i have a sore tendon(ithink?) in my left fore arm. it kind of came about after alot of shoveling at work. it's been about 10 days, and it has prevented me from doing barbell or dumbell curls at any heavier weight. (i try lighter weights, but still a sharp pain)
is there a way to help mend it? or do i simply just have to avoid those exercises and wait for it to heal eventually.

3rd, i have a very active job(trade work). its very draining through out the day. i try to drink lots of water(sometimes gaterade) and bring snacks to keep my energy up, so that i can workout after work. is there anything is particular for drinks/snacks that helps alot with that?

This post was edited by nate321 on Jun 20 2016 07:53pm

Hey there.

BMI is inconsequential, don't worry about that. BMR is more important for determining calorie needs/expenditures. Google a BMR Calculator and that will tell you her BMR and TDEE.


Secondly, refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

Hi this is the friend that leemyungbak was talking about. He told me to make my own account so here I am.

Thanks for your help with the program you gave me.

I have a follow up question. I am super sore like it hurts my chest and arms to even brush my teeth from days one and two. I have to do day three soon and was worried because how am I supposed to lift weights when I have trouble brushing my teeth. Do I take another day off to give muscles time to heal or do I just pain through it?

Thanks!

This post was edited by crowbrain on Jun 21 2016 05:40pm

Hey there.


1. In general - you need at least 8 hours of sleep a night, preferably sequentially. This ensures the maximum REM sleep which is what benefits the body most completely. HOWEVER, every person is different and you may actually be able to do the split sleeping pattern without issue. Let your body be your guide.

2. It will heal on its own. Rest and Ice always help, gently massage the area as well, PRIOR to icing it.

3. Caffeine will help, and slow digesting protein/carbs are preferred. Examples are cottage cheese (or casein shakes), and whole grains (any type).

Given that you are a beginner, you are safe to work through it. It may require that you use less weight, but you will be able to make it through without issue.