Yes, you can work abs every other day (mon/weds/fri)

ight thanks but also never got the answer on wut else i should start to drink other then water/protein shakes.. is chocolate milk good to drink or no?

What's your diet look like when you're cutting?

not really...chocolate milk is good right after a workout...besides that...diet soda, tea, 100% fruit juice, or flavored water is fine.

I do a preliminary stage + 2 stage cut...first 2 weeks I gradually lean off carbs...then in the next 2 months I'm all cold turkey...zero carbs (literally). After the first 2 months i reintroduce carbs into the first 2 meals of the day as 1 cup of oatmeal or farina when I wake up and 1 cup of brown rice at meal 2.

here is my basic meal plan.

meal 1 - 3 whole eggs eggs + 6 egg whites w/ onions and green peppers and 1 pot of coffee (black)

meal 2 - protein shake

meal 3 - 2 cans of tuna on a salad

meal 4 - protein shake

meal 5 - 10oz lean beef with broccoli or string beans

meal 6 - 10ozchicken with kale, collard greens, escarole, or spinach

meal 7 - cottage cheese w/ cinnamon

I drink a ton of water, work out for 30 mins morning fasting cardio, then do 2 hours high intensity strength training, then 30 mins of core training before bed 6 days a week. sundays, i just do 1 hour of light cardio.

This post was edited by SKCRaynor on Oct 28 2009 10:02pm

Hey I have a pull up bar in my room, and I do them just whenever I can you know? So yeah I pushed myself really hard one day and then I had a Marine Corps thing to go to and the Drill Instructors made us do lots of pushups. My bicep is kind of sore on the right side still after a WHOLE WEEK. is this normal after 1 week of no pull ups / push ups?

Anyways, yeah. I was wondering if running for 2 hours outside is an overkill. I usually run on grass for two hours. I think it helps speed up my metabolism is that true? Whats the best food to buy at the grocery store, because I hate watching how many grams are in something. It's too complicated.

Oh yeah, and how do I buy a protein shake, where are they located in the grocery store and what brand do i buy?

Thanks (in advance) appreciate the help.




Doesn't your body get sore? I cant do that because I need time to recover. Oh btw i use a gallon jug of water and refill it, good idea right?

This post was edited by Xfernet on Oct 29 2009 05:29am

Do you know anything about the filler stuff in gel cap fish oil?
I see some good quality fish oils with like 900 ep/dha per 1300 mg
an I also see caps with like 300 mg epdha per 1g

is there anything to be concerned about if using lower quality fish oils?

Hello -

first of all, residual soreness is normal - don't worry about it.

running for 2 hours is definitely overkill unless you are training for a specific purpose (marathon running, military, etc) Limit this to no more than 1 hour a day of running + 1-2 hours of weights.

the protein shake you use depends on your bodytype and goals...I need to know your height/weight/bodyfat as well as if you are a hardgainer or easygainer.

I would recommend just buying 1 gal jugs of water from the grocery store...it works out to $30 / month and its clean fresh spring water with all the minerals....not refilled tap water.

Actually yes.

mercury content is much more common in lower quality fish oils. In addition, lower quality fish oils generally mean lower quality effects on the body. When dealing with EFA's stick to tride and true formulas. I would recommend using 100% pure extra virgin olive oil with meals, and as a supplement try NOW! Omega 3-6-9. I also try to get a lot of fish oil from actually eating fish...but sometimes its hard.


edit: avoid farm rasied, and avoid large fish (like shark, giant mackerel, etc.) to minimize mercury ingestion.

This post was edited by SKCRaynor on Oct 29 2009 02:08pm

most fish oils (even cheaper / "lower quality" ones) are safe... no mercury or contaminants

http://www.nytimes.com/2009/03/24/health/24real.html

and i personally wouldn't supplementing with omega 9... nn inflammation