proper jump is the kind when you bring your knees up in the jump...if you would be gassed after the first few sets, then work up to it. The more you work at it, the more muscular endurance you will build for that particular routine.

sounds like pectoral strain yielding you some minor inflammation and discomfort. dont do ANY chest work for at least 1 week, take 1 advil or ibuprofen every 3-4 hours for today and tomorrow if necessary to bring down inflammation. Drink plenty of water. You should be fine. If it gets worse or you start feeling SHARP pains during movement, that is probably a tear and would result in the necessity of medical attention

hey there. First of all, that is approx 250g protein per day...and for solid muscle building you only require 1g per LB of LEAN MASS per day....1.5g if you are a hardgainer.

Anyway, if you are 210 lbs at 14% bf, that makes your lean mass at 180 lbs. You therefore need 180g of protein per day for sufficient muscle growth, however I put you closer to 1.5x for optimal gains.


Lastly...you are going to eat the PWO shake RIGHT after the workout...no waiting.

oh yeah, and grapefruit has been shown to help reduce bodyfat which is why I recommend it...if you really can't eat grapefruit or drink grapefruit juice...then you can have some mixed berries instead (low glycemic fruit)

I also love grapefruit...however for losing BF...gotta keep the sugar off of it....stick to Truvia (Stevia) instead...0 cal 0 sugar all natural no bullshit like aspartame or splenda which are both linked to possible negative effects and health concerns.

Back to the creatine discussion, I have always wondered about the comments about losing muscle mass once you get off creatine. Is this true at all? I was on creatine for about 2.5 months and now I am off of it (because of the mom issue) and I am going to start taking it again in 2 weeks.

No. You will lose muscle "Fullness" but not actual muscle mass. The reason for this is the water-retention effect of creatine which helps puff out the muscles visually. At the same time, increased water and nutrient uptake to the muscles also helps volumize and thus increase the rate at which muscle fibers can grow after being microscopically torn (through exercise). So essentially you will not lose muscle itself...just the volume that goes along with the water/nutrient retention.

what classes are you taking right now for med?

also can i still do other pressing movements?

shoulder/ db/ bicep curls

i havent tried to do anything lifting wise yet

This post was edited by Honestly on Jul 30 2010 04:13pm

Respiratory, Renal/MSK, Digestive, Neurological, etc...it goes on and on.


anyway...as far as other movments go...anything that uses the chest is to be avoided...so military press, dips, front raises, and standing curls must be avoided.

Any tips to make oatmeal and cottage cheese taste less nasty. Following the diet you gave me and so far I like it. Keeps me full and it's a different variety of what I usually ate.

Made a thread about this and peanut butter seemed to be triumphant.


This post was edited by xXCrAzYsHoT on Jul 30 2010 04:38pm

things to try with oatmeal:

Protein powder (muscle milk is supreme here), chopped berries and honey or whipped cream, peanut butter + bananas, or for low carbers: cinnamon + stevia + blueberries + almonds.


things to try in cottage cheese:

cinnamon + mixed nuts, peanut butter + cocoa powder or muscle milk powder, chopped fresh fruit + honey, or if you're bulking try cottage cheese with whole grain noodles + romano cheese and garlic....absolutely fantastic!!