Quote (SKCRaynor @ Feb 23 2010 02:15pm)

hey there...is it JUST loose skin? or fat as well?

if its fat, you have to cut...if its loose skin....then you have two options:

1. gain a ton of muscle in those areas to fill out the skin

2. see a surgeon and have him surgically remove the excess skin.




if you choose to build muscle there...for the stomach you have to do LOTS Of weighted ab exercises including V-crunches on the machine (as heavy as you can go for 8-12 reps), hanging leg raises with a dumbbell between your feet, situps with a plate on your chest...25/35/45 lbs) - do these ab exercises for at least 15-20 sets every other day.

As far as inner thighs go...do the hip ADDUCTION machine...thats where you start sitting down with legs apart...and SQUEEZE you legs together. Do this with very heavy weight.....also try DEEP squats and lunges. do these at least 2x a week for 20 sets and until failure each time.

Quote (JoeKer @ Feb 23 2010 03:26pm)

Hey trying to find all or most the supps on BB.com

Micronized Creatine Monohydrate
Brand: AllMax Nutrition
Creapure®

100% Pure Micronized German Creatine

is that good creatine?


NOW! Arginine + Ornithine (take 10g before bed, and take 5-10g before working out)
comes in pill form? only one i found on bb.  1 serving = 2 pills and has 1g L-Arginine (Free-Form) for every 2 pills... and .500g of L-Ornithine (From L-Ornithine HCl) is this the right stuff? 10g before bed would be a lot. lmk thanks.


Optimum Nutrtion BCAA caps (take 2-3g every 45 mins before/during/after exercise and before bed)
wheres a good place to buy these? when you mean 45 mins before/during/after exercise and bed.  2-3 45 before workout, 2-3g during workout, 2-3g 45 mins after workout 2-3g 45 before bed, 2-3g after i wakeup?

NOW! Omega 3-6-9 (take 2-3 pills with every food meal...not shakes to promote fat loss and clean circulatory system)
would my little brother need this? so take 2-3pills  6 times a day?

Quote (SKCRaynor @ Feb 23 2010 10:01pm)

Yes that is good creatine, creapure is the only way to go...

the arginine is correct...but you can also get an Arginine powder to take before bed - use the capsules before a workout.

the bcaas are also right, take 2-4 pills right before workout, every 45 mins during workout, and immediately after workout, also right before bed.\

the omega 3-6-9 is good for your brothers circulatory system but has nothing to do with his overall gains - its optional.

Quote (JoeKer @ Feb 24 2010 03:03am)

Hey SKCRaynor, just to make sure I am 100% correct, cause 10grams of the Arginine is 20 pills, and then 10g of the Ornithine would be 40 pills... So I'm a little confused...

Everything else I understand correctly thanks!

Quote (mcfighter @ Feb 23 2010 05:57pm)

Hey need some nutrition tips and such for getting upper body tone
16y/o
135lb
5'7
have access to the gym
i have whey protein

Quote (JoeKer @ Feb 23 2010 06:20pm)

SKCRaynor, sorry to keep bugging you. I really appreciate your help though.

8- Jet fuel, 2 Multivitamins  and 30 minute walk/jog, Optimum Nutrtion BCAA caps
8:30- Breakfast- Omega 3-6-9, 4eggs (1 with yolk) some dry oats with a dry piece of toast, orange and a (protein) shake 1 glass grape fruit juice,
10:30- Snack- Some almonds
1:00- Lunch- Omega 3-6-9, Salad or sandwich with chicken/tuna/turkey 1 glass grapefruit juice
4:00- Snack- Some almonds/cottage cheese/veggies/fruit , beef jerkey
5:00- GYM-  creatine , before and after workout,  Arginine + Ornithine before gym, Optimum Nutrtion BCAA caps before and after workout, shake after gym.
7:30- Dinner- Omega 3-6-9, 2 Multivitamins, Chicken/steak with veggies
10:00-Snack- Arginine + Ornithine, Optimum Nutrtion BCAA caps , Cottage cheese (heard it's good to eat before bed)

Good eating schedule? and is that how the supps are gonna be taken?  Please lmk if I am missing something...

We plan on going to the gym Monday-Thursday... Friday/Saturday/Sunday 1-3 Hours a day playing basketball I also have football practice and games on saturday/sunday, so I will have a lot of cardio..

Monday- Chest/triceps
Tuesday- Biceps/back
Wednesday- legs/traps/shoulders
thursday-chest triceps

then the next week will be
Monday-biceps/back
tue-legs/traps/shoulders
wed- chest/tricep
thursday- biceps back

would this be okay to do?

Also should me and my brother lift differnt? I was thinking we both do 3-4 sets of 8-10 each workout we do.

Quote (str8rippinn @ Feb 24 2010 04:51am)

Serious question, I haven't shit in like 2-3 days cant remember. What can I do to stop this? It's happened to me before when I haven't shit in a few days then my stomach just blows up.

Quote (str8rippinn @ Feb 24 2010 08:51am)

Serious question, I haven't shit in like 2-3 days cant remember. What can I do to stop this? It's happened to me before when I haven't shit in a few days then my stomach just blows up.

Quote (SKCRaynor @ Feb 24 2010 03:48am)

looks solid except....

avoid taking BCAA's or Arginine when you are eating a meal...so for your pre-bedtime meal of cottage cheese, you can eliminate the bcaas and arginine all together....

also make sure to take BCAA's every 45 mins DURING exercise as well as pre/post.


the exercise plan looks fine, but add abs 2x a week and also make a 3rd week put the legs/shoulders workout twice.