Also my stats again : 200lbs , 6'ft , BMR = 2094.7 , and using a bmr calculator , lifghting weights 3 x a week , and doing cardio 5-6 x a week so my BMR x 1.55 = 3245.7 minus 500 cause im trying to lose weight, 2745.7 or how low should i keep my calorie at? i dont want to under fuel myself and be counter productive.
but if you could give me the foods that hit the requierments of 30g lean protein, 30g complex carbs, 10g fats , and to be hitting 2745.7 calorie ( or what ever i should be hitting you think to lose weight ) that'd be great thanks let me know.

hey sir

just a quick question

is drinking tap water bad for you?

should i invest in some type of water filter lol?

thanks

Raynor, I was hoping you might have an answer to how I could gain some height.. I'm 5'8-9 Atm, 19 years of age. Thank you.

troll or legit?

read the label on all items you eat....

if you have a problem finding the label, go here and use the search feature:

http://nutritiondata.self.com/

so get between 2600-2800 calories per day.

I already gave you the specific foods to eat before and you asked for a new diet.

Therefore, I gave you the custom parameters...so in other words...

30/30/10 would be 120 cals + 120 cals + 90 cals = 330 cals x 7 meals = 2310 which is approx 400 lower than you need.

As a result, add 60 cals more to each meal in the form of 5g protein, 5g carbs, and 2g fat.

so meals should now be 35/35/12


an example for 35/35/12 (APPROXIMATELY) would be:

6 oz chicken breast + 3/4 cup of cooked brown rice + 1 tbsp olive oil top + green veggies (any)

In general it isn't optimal for your health. Excessive fluoride, metals, and impurities makes tap water a bad choice for long term (and even for some) short term health.

I would recommend drinking a high quality bottled water such as zepheryhills spring water or crystal springs spring water etc.

here are some of the mineral breakdowns for spring water:

http://www.myspringwater.com/SpringWaterInformation/MineralContent.aspx


Remember, always choose spring water - never distilled water - unless you manually add your minerals to the distilled water.

Being of shorter stature than you...I would LOVE to be able to help you.

5'8-5'9 is not really that bad, but I understand your pain.


You are 19 years old, and still have the potential to grow up until your mid 20's, although post-puberty growth is generally rare....however, here are the things you can do:


1. Increase all growth hormone producing exercises (squats, deadlifts, clean and jerks) - perform each of these for at least 10 sets 2 times per week.

2. Hang from a chin up bar, allowing your lower back to drop (fully relaxed) several times per day for as long as you can hold it (4-5 times a day should be fine with at least 1 when you wake up and 1 before bed). Eventually, you can hold a dumbbell between your feet while you hang to increase the stretch.

3. Use an inversion table for at least 2-5 minutes per day (at least 1 minute upon waking and 1 minute before bed).

4. Perform a lot of good static stretches that focus on the lower back, upper back, and legs (google these).

5. Get at LEAST 8-10 hrs of sleep per night!!!

6. Visualize before bed every night of you getting taller. Imagine it for at least a few minutes before falling asleep.

7. Get enough nutrition. Make sure you get at least 1.5g / protein per pound of bodyweight + enough carbs/fats (at least 1g / lb of bodyweight for carbs, and at least 60-80g of fats per day)

8. Follow the supplement guide below:


1. Multivitamin (NOW! Adam or CL Orange Triad) - Take 2x per day
2. Arginine + Ornithine (NOW! Arginine + Ornithine) take 2.5g pre workout, 2.5g post workout, and 5g before bed EVERY DAY
3. ZMA (NOW! ZMA) take 3 pills before bed every night
4. GABA (NOW! GABA) take 1 pill before bed every night
5. Mucuna pruriens L-Dopa (NOW! Mucuna Dopa) Take 2 pills before bed every night
6. L-Glutamine (Optimum L-Arginine Powder) take 5 g post workout and 5g before bed every night
7. BCAA's (Optimum BCAA 1000) Take 2-3 pills pre/post/during workout and 4 pills before bed
8. Melatonin (Optimum Nutrition melatonin) - Take 1 pill before bed.


If anything can help, this will.


Also remember to keep your activity level high, try jumping exercises a lot, and remember to follow this complete guide for as long as it takes. It might takes you a year or more to see results, but if you really want this - it MIGHT work.

Hey Raynor,

Is it unhealthy to take Arginine + Ornithine before the age of 23?
What exactly is Ornithine?
What effects do the both have on the body?

Sorry if this has been asked before, looked over a few page and gave up on looking, how long approximately does it take to gain a six pack? Also, which exercises do you suggest for quickest result? I don't know all the workout terms so if you could explain or post a pic that would be great.

On a side note, I am 5'7 and weigh 140, if it matters at all. Doc says I am a healthy weight, but would like to turn gut into muscle, simply to feel better etc, thanks in advance