Quote (iloveualot @ Mar 22 2010 10:58am)

should i drink a glass of water before AM 30 min running? or just go straight on empty stomach?

Quote (SKCRaynor @ Mar 22 2010 02:01pm)

water is recommended.

Quote (SKCRaynor @ Mar 21 2010 04:36am)

Hey there.

for your diet - try something very basic first (to see how your body responds to it as well as your activity level) and we'll go from there:

basic diet high protein fat loss:

meal 1 - 3 eggs + 1 cup oatmeal + 1 banana
meal 2 - 1 can of tuna + 1 slice whole grain bread + veggies
meal 3 - 1 chicken breast + broccoli + half a sweet potato
meal 4 - 1 lean steak (sirloin) + string beans
meal 5 - your choice of either 3 more eggs, 1 can of tuna, 6 oz of chicken or steak + 1 green veggie
meal 6 - 1 cup of cottage cheese + handful of mixed nuts


If you need any changes made for dietary likes/dislikes, let me know.


As far as workouts go, stick to a 3on-1off split.

Mon - chest/tris
Tues - Back/Bis
Weds - Legs/shoulders
Thurs - OFF
Fri - chest/tris
sat - back-bis
sun - legs/shoulders
mon - OFF

This is an alternating workout routine, and if it doesnt suit you, let me know and we can modify it.


Lastly...for increased jump...you need to do the following:


1. Explosive jumps (start from a fully crouched position and explode up jumping as high as possible and return to crouched position) - repeat this for 3 sets of 10.
2. Calf Raises (use a calf raise machine, or dumbbells, or any kind of added weight) make sure your toes are elevated and your heels come down at least 45 degrees on each raise - repeat this for 3 sets until failure each time
3. straight leg jumps (keep legs totally straight and knees locked - then force yourself to jump as high as possible while wearing ankle weights) - repeat this for 3 sets of 10.
4. Medicine ball jumps (start by holding a 10-15lb medicine ball in front of you - then gently bend at the knees and jump with all your might and at the same time explode up with your arms holding the medicine ball) - repeat this for 3 sets of 10.


Do these exercises at the end of your workout on chest/tris, back/bis, and OFF days. - DO NOT DO THESE ON LEGS DAYS.


Also I encourage you to stretch out fully on a pullup bar and hold a dumbbell with your feet below. This will cause an optimal stretch for your back and give your body the ultimate preparation for elongating movements such as high jumps

hope this helps!

Quote (GO_PANTHERS_GO_WILLIAMS @ Mar 22 2010 10:26pm)

hey how do i get more of a vert leap?
like lots more

Quote (SKCRaynor @ Mar 21 2010 04:36am)

Lastly...for increased jump...you need to do the following:


1. Explosive jumps (start from a fully crouched position and explode up jumping as high as possible and return to crouched position) - repeat this for 3 sets of 10.
2. Calf Raises (use a calf raise machine, or dumbbells, or any kind of added weight) make sure your toes are elevated and your heels come down at least 45 degrees on each raise - repeat this for 3 sets until failure each time
3. straight leg jumps (keep legs totally straight and knees locked - then force yourself to jump as high as possible while wearing ankle weights) - repeat this for 3 sets of 10.
4. Medicine ball jumps (start by holding a 10-15lb medicine ball in front of you - then gently bend at the knees and jump with all your might and at the same time explode up with your arms holding the medicine ball) - repeat this for 3 sets of 10.

Quote (GO_PANTHERS_GO_WILLIAMS @ Mar 22 2010 07:19pm)

should i drink protein shakes after workout?

Quote (Honestly @ Mar 23 2010 11:54am)

I started a construction job that is like 5-6 hours of mild to moderate cardio

how many calories do you think I burn?

Sawing, hammering, carrying bullshit, shoveling etc etc always on the move and sweating in an un aircond. Building

thanks

Quote (kbk @ Mar 23 2010 03:21pm)

Hey Raynor.
I'm on a cut was wondering what you thought about my nutrition as of now:

Meal 1- 1.5 scoops of whey protein with water. (3 fish oil/2 orange triad)
Meal 2- (Lunch) Grilled Chicken or Turkey breast in a wrap with lettuce and some cheese (3 fish oil caps/2 orange triad)
Meal 3- (PWO) Protein shake & a banana
Meal 4- (Dinner) Grilled chicken, small amount of pasta or lentils with brown rice (pretty much high protein meals/low carbs) (3 fish oil/2 orange triad)
Meal 5- Fruit, I have a bowl of fruit usually a couple nectarines and some cantaloupe or apples, strawberries, blueberries or a smoothie with some of this gz stuff
Meal 6- Protein bar or Casein protein shake

Today I bought my casein protein and orange triad!
In regards to the casein, should I mix it with water or milk, does it matter?

thanks
(I know I have a small breakfast, but to be honest I never even used to have breakfast, when I eat too much in the morning I find I have an upset stomach usually, the protein shake keeps me full till lunch which is only around 3 hours after my breakfast)

Quote (SKCRaynor @ Mar 23 2010 05:33pm)

take the fruit from meal 5 and put it in meal 1.

for meal 5, choose leans meats + fats only with green veggies...no carbs.

as for casein...you can mix with water, you don't need the milk with casein.