Also, wats ur opinion on stretching?

id like to include some stretching on a weekly basis post workout/cardio

wondering if this would be harmful/benefit me in my goals in bodybuilding?

which should i do (dynamic/static?)

Thanks Raynor

Hi, I'm looking to begin training shortly. My goal is to work on my cardiovascular aptitudes as well as improve my upper body shape (arms, chest). I'm in decent shape overall (5'11'', 170). I don't really like running because I have ankle problems. What would be your suggestion? Bike?

Would you have any idea what could be a good routine to begin with and improve along the way?

Thanks!

hey raynor, with the diet im doing

Breakfast (eat within the first 15 minutes of waking up!) - 3/4 cup oatmeal, 3 scrambled eggs, ice water (drink ice water to raise your metabolism)
Meal 2 - 1 can of tuna fish made w/ veggies + mustard/mayo + 1 slice whole grain bread (or half a baked potato or 3/4 cup cooked brown rice)
Meal 3 - Salad with grilled chicken (use 100% extra virgin olive oil and vinegar as the dressing, all veggies and chicken, no croutons or any carb)
Meal 4 - 3 hard boiled eggs + 2 oz cheese + veggies or salad
Meal 5 - 40 gram Protein shake (drink this right after workout)[make sure to get a good protein shake like Optimum Nutrition 100% natural whey from bodybuilding.com]
Meal 6 - 1 cup 2% cottage cheese with mixed nuts and cinnamon

its hard to eat every 2-3 hours, i try to keep it as close to 2-3 as possible but sometimes i have to go to work, usually i can do meal 1 and then meal 2 , 2 hours later, but then i have work and cant eat for usually 4-5 hours =s, would it be ok to do meal 3 as a protein shake and just drink it at work 3 hours after meal 2 ? also, is water + protein powder sufficient enough to be used as a "meal" replacement? i dont understand when you say "add simple carbs" what do you mean by that? like what else do i add? also, is their a cut of time where i shouldnt eat the following foods , eggs / fish or meat / veggies / cheese or w/e ? cause right now i basically eat in the order of the diet but the times vary. aslo if i do decide to just use a protein shake in replace of a meal what should i put in it aside from water and the powder? and for post workout, should i make the shake more complex like , blueberries / peanut butter (natural) / banana / milk / whey ? thanks let me know. oh and one more thing, where can i find a calculator to see how many calroies this diet is giving me cause im only supposed to have 2000 right ?

E: oh and for ab workouts, what are good ones to do to train my abs, at home. for upper mid and lower ?

This post was edited by EverNineAfter on Jan 3 2011 01:21am

because milk is extremely slow digesting and creatine requires fast digestion. Thus why creatine is always recommended to be mixed with grape juice, as grape juice sparks immediate insulin response and thus shuttles the creatine to the muscle groups very quickly.

NEVER do milk with your PWO shake because of the slow uptake times.

ouch, sorry to hear.

First things first, diet and bed rest.

You need a solid 2 weeks of NOTHING physical whatsoever.

To minimize muscle losses, keep your diet strong and keep your cholesterol high as this will aid in the rebuilding process as well as higher testosterone levels to discourage atrophy.

Make sure to keep eating at least maintenance level or higher to sustain proper metabolism and discourage catabolism.

After 2 weeks, you can begin with LIGHT upper body training and avoid all pressure to the ACL (use machines only, no freeweights).


Above all else, follow your doctors directions!! Your muscles will come back easily....your ACL healing is the priority.

hey there...please see these:

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

I'm going to first of all say that kre-alkalyn doesn't seem to actually work the way it was supposed to....the most recent studies show it being no more effective than regular micronized 99.99% pure creatine.

However, if you plan to use it anyway...

stick to a 1:1 ratio.

Approximately 2-4g of each, 2x per day (meaning 1-2g in the morning and 1-2g post workout OF EACH)

I myself have changed my opinion of stretching over the years with all the different research available and various new methods and so forth.

My personal conclusions are as follows:

Light stretching pre-workout is better than not stretching at all, however - do NOT overstretch

Light stretching DURING your workout (between sets) is VERY effective - again be careful not to OVER stretch.

Light stretching POST workout is also very effective - and of course avoid over stretching!

pre/post stretching should be no more than 5-7 mins each time.

intra-workout stretching is on an as-needed basis.


Stay away from dynamic stretching unless you are using it for something specific. Basic static stretches are the safest and best for your goals.

Hey there...please read up on these:

(after doing so, if you still have questions, PLEASE feel free to post and I will be glad to help you!)

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337078542
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

Hey there.

Yes you can do a protein shake for meal 3 - you can mix it with milk in order to increase the duration at which it is digested to support continuous metabolic function.

Adding simple carbs means adding some type of sugar to total out to approx 20-30g simple sugar. Here are some examples: Fresh Fruit, fruit juice, waxy maize, dextrose, table sugar, honey, etc.


You can eat ANY of those foods throughout the day...the critical points of the diet you posted are to keep the cottage cheese before bed (slow digesting protein) keep the protein shake post workout (you can have other ones at any other time), and try to minimize the carbs after your post workout carbs.


You don't need a special calculator. Just read the labels of what you are eating and add it all up yourself (make sure to measure everything accordingly)