Instead of cottage cheese can I drink 2 cups of milk before bed with whey? I was born to hate all types of cheese :\

if you are on a total bulking cycle...yes you can do 2 cups of milk w/ 1 scoop of whey.

However if you are cutting...stick to a pure casein protein shake instead (mixed w/ water)

I'm waiting to see my ortho who did the surgery on my other knee, but based on the location of the pain, how the injury happened, and the amount of the pain it's either an ACL tear or a really bad miniscus tear. (Last time it was a laterally torn miniscus, detached miniscus, slight acl tear, and shattered cartiledge in the right knee, this time it's the left)

Any supplementation worth upkeeping with?

Diet wise I'll be eating plenty of eggs, nuts, fish, chicken, and veggies.

This post was edited by Boxa on Jan 3 2011 06:45am

Rest it, ice it, and for supplementation try:

2-3g Super Omega 3-6-9 every 2 hours with food
Vitamin C-1000 (2g per day minimum)
Multi (as usual)
L-Glutamine (20g / day split into 4x 5g doses)
L-Arginine + Ornithine (1.5-3g every 3 hours)
BCAAs (2-3g every 2 hours on empty stomach)

Hey raynor,

how much fish oil do you recommend I take per day? I'll definitely spread them out over the course of 6 meals.

If I'm small and looking to add mass (preferably mainly muscle, not afraid of fat though), then surely hypertrophy workouts (mainly 4 or 5 sets of 8-12 reps) will surely increase my muscle mass (along with proper nutrition of course), but here's where the question comes in, do 5x5 workouts have a significantly better effect on muscle growth than hypertrophy workouts? Not sure if I can put the question that way though.

And I'm aware of the 5x5 workout plan you've posted here earlier.

hey , about this diet could you define the servings i should have on the bolded parts?

Breakfast - 3/4 cup oatmeal, 3 scrambled eggs, water
Meal 2 - 1 can of tuna fish made w/ veggies +1 slice whole grain bread
Meal 3 - Salad with grilled chicken
Meal 4 - 3 hard boiled eggs + 2 oz cheese + veggies
Meal 5 - 40 gram Protein shake
Meal 6 - 1 cup 2% cottage cheese with mixed nuts and cinnamon

also for the post and pre shakes, what do i add to them ? is water and 2 scoops all i need ?
and for the shakes that i replace meals with, is blue berries + peanut butter + milk + banana + 2 scoops enough to use it as a replacement ?
also , if i start doing 30-40 minutes of cardio every day is that ok ?
also , is their a difference in nutritional value between the way i cook / make eggs? if i make scrambled over boiled is their a difference or does it stay the same ?
also, is it TOO MUCH if i do, 2 shakes with 2 scoops whey , with water only, then 1 shake with berries, banana, milk , peanut butter etc, and then 1 more shake + water after working out ? so 4 shakes + 5 meals. because like i said, i have work sometimes and usually for 4-5 hours i cant eat. So if you could custimize something for the days when i have work that would be great, something like.

Meal 1 - 3/4 cup oatmeal, 3 scrambled eggs, water
Meal 2 - 1 can of tuna fish made w/ veggies +1 slice whole grain bread
(i can get those 2 meals in before work , 2-3 hours apart but then i go to work)
Meal 3 - ?
(get back home)
Meal 4 - ?
Meal 5 - ?
Meal 6 - Meal 6 - 1 cup 2% cottage cheese with mixed nuts and cinnamon

(i don't go to workout right after i get home either, i usually wait until later on in the night so if i can eat the meals later on in the day then its ok, but you said dont eat carbs after meal 3)
also i know HIIT is supposably the best for weight loss, but i plan on doing Hip Hop Abs workouts for my cardio, if you know what that is. So is it ok if i do that 5-6x a week + my normal 3 days of working out ? or is that over working myself.

have you experienced/heard of a problem of having headaches taking creatine, especially during the loading phase? im guessing the best cure would be to keep hydrating?

1.5-3g per meal