Quote (SKCRaynor @ Nov 18 2010 04:37am)

that's fine, although I would try to stick to less complex exercises to avoid potential injury. Women are more susceptible to injury with compound movements. I understand the desire to get her into a similar routine as you for sake of ease...although it really might be best to get her into her own plan with the machines and do your own thing separately thus maximizing each others benefit.

HOWEVER, she can still do the compound movements...just proceed at your/her own risk

Quote (SKCRaynor @ Nov 11 2010 04:26am)

what would you like me to comment on? Are you looking for any specific advice or just want me to comment on your overall physique? Or diet plan? Or lifting routine?

Quote (SKCRaynor @ Nov 18 2010 08:37am)

that's fine, although I would try to stick to less complex exercises to avoid potential injury. Women are more susceptible to injury with compound movements. I understand the desire to get her into a similar routine as you for sake of ease...although it really might be best to get her into her own plan with the machines and do your own thing separately thus maximizing each others benefit.

HOWEVER, she can still do the compound movements...just proceed at your/her own risk

Quote (SKCRaynor @ Nov 16 2010 07:48pm)

Hey there. Try this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288

Bodyweight exercises


also make sure you have the basics down -



- Burn more calories than you take in (exercise at least 30-45 mins per day)

- eliminate as much sugar from your diet as possible

- make sure protein content is at least 1g / lb of bodyweight

- eliminate fast foods and frozen foods

- eat every 2-3 hours without fail

- drink water or diet soda only (or any sugar-free, calorie free beverage) - also make sure to drink at least 1 gal of water per day

- drink alcohol as rarely as possible

- get at least 8 hours of sleep a night!!

Quote (SyB_BaM @ Nov 18 2010 03:36pm)

I don't know what's wrong, sometimes when I lift, like first excersice I get some sort of headache. Feels like hm.... hard to explain, something like my brain is hurting or some veins in my head is about to explode.

I remember first time I got this was when I swam underwater, holding my breath, not too long though, I just got this strange shit...

Hurts like hell!

And it just go away later

Btw, I've been in the gym in soon 1 year, and I just felt this some days before, but now it's back. It come and goes or something, lol ^^

Any clues what this could be, maybe anything I get too little food / water or anything?

Btw, I don't hold my breath at all when I train, now when I felt this, I REALLY breath good, and try not holding it.

Quote (SpkGerbs @ Nov 18 2010 03:40pm)

clear you pm box

Quote (Nozguleth @ Nov 18 2010 05:11pm)

Was looking for overall opinions of my seasonal training/goals, however, since most of your knowledge has nothing to do with wellness and fitness it really won't do me any good to ask you for any specific advice.

Thanks for trying and putting in tons of effort to help this community. Much respect for that.



http://forums.d2jsp.org/topic.php?t=49787412&f=60

Keep on busting ass, bro.

Quote (KramerFtw @ Nov 18 2010 10:49pm)

Hey raynor, for the cheat day, its ANYTHING i wanna eat? but just 2k max calories?

Even carbs? if i want to eat some, its ok?, i wouldnt go overboard with carbs, but just a couple meals with it maybe

wat about my protein/fat numbers durin cheat day? same as before? 1g per 1lb lean body mass?

Let me know,thx

Quote (SKCRaynor @ Nov 18 2010 11:57pm)

The cheat day is actually about 2x the normal calories (so if you take in 2,000 normally, it would be 4,000 that day.) In addition you will go HOG WILD with carbs, at least 50% of your calories should be from carbs, if not more. The goal of a cheat day is to refeed your muscles during keto after they are glycogen depleted. So the more carbs on cheat day, the better!