If you have been drinking only distilled water for a year, I am surprised you aren't sick.

Distilled water has NO MINERALS in it. Your body REQUIRES minerals to survive. I suppose the minerals you are getting from food and/or supplementation has been enough to sustain you.


You NEED to drink spring water or any kind of water with minerals in it....but preferably spring.

The flavor isn't much different and if you have a problem getting used to it, just tough it out.

yeah, strange i havent gotten sick i guess, but i ate a balancd diet and had a multi everyday

But il get used to it, well see

whats your thoughts on this guy and his plan
http://www.themusclemaximizer.com/salespage.html

Good diet for weight loss?

I was thinking oat's for breakfast lunch and dinner w lots of water and every other day a tuna sandwich for lunch ?
lmk

Hey SKCRaynor,

So, I was really looking at wanting to tone my body, building muscle, but more on the toning and ripped part. I am about 5'9? weigh 160 lb, and about 14% bf? I was just wondering if
there were some tips or pointers with stuff I could do at home, seeing as I dont really have access to a gym, and I dont have a home gym. Aswell, people tell me neutrition and meal plan
is very important, if there was anything you could suggest, it would be much appreciated.

Rob

Hey raynor,

hows my diet and workout schedule, anything you suggest I should add? I'm 5' 8''. my goal is to gain both strength and size

diet plan

(7 am) Meal 1 - 4 eggs fried in olive oil + 1 cup oatmeal + 1 Orange + 1 banana
(10 am) Meal 2 - 2 slices whole grain bread (toasted) w/ 4-6 oz sliced low-sodium ham w/ tomatoes made into a sandwich + 1 cup of whole milk (1x lactaid pills)
(12 pm) Meal 3 - Protein Shake (approx 40g protein) with 1 cup of whole milk (1x lactaid pill) + 1 handful raspberries + handful of mixed nuts
(3 pm) Meal 4 - 1 large chicken breast (fried in olive oil) + 1 cup brown rice + 1/2 cup mixed nuts + 1/3 pound of celery sticks
(6 pm) Meal 5 - 3 hard boiled eggs dipped in soy sauce + whole grain crackers (with dip) + 1/5 pound Kim chi (Korean pickled cabbage)
(9 pm) Meal 6 - 2 cups of whole milk (2x lactaid pills) + whey protein + 1/2 handful mixed nuts

Supplements

1. Multivitamin (Opti-men) - Taken with breakfast and with meal 5
2. Vitamin C (HEB brand 500 mg vita C) - take 4000 mg per day (2x tablets every 3-4 hours)
3. Vitamin D (HEB brand Vita D) - take one 5,000 mg capsule per day with breakfast
4. 2 g of fish oil per day, spread over 6 meals.
Workout plan

A

3x5 Squat
3x5 Barbell bench press
1x5 deadlift
3xfailure pull ups

B

3x5 Squat
3x5 overhead press
3xfailure inverted rows

Alternating between A and B, with ~ 48 hour rest in between. Monday, Wed, Friday.

Increasing weight by 5 pounds per workout for squat and bench. Increasing weight by 10 pounds per dead lift day. (Will try to) increase weight by 5 pounds every week for overhead press (if I can't make 5 pounds per week on this lift, will stay at same weight for another week).

This post was edited by MegaVovaN on Jan 12 2011 08:27pm

Loading Phase - When you first start using creatine, begin with a loading phase of 20g per day for 1 week - split into 4x 5g doses throughout the day mixed with 100% natural grape juice (or thrown in your protein shake).

Take 1x in morning, 1x pre-workout, 1x post-workout, and 1x pre-bedtime. If you do not workout, just take the 2 pre/post workout doses sometime during the middle of the day, spread apart a few hours.



After the Loading phase, move onto the regular dosing phase - 5g 1x per day or 2.5g 2x per day.

Take 1x 5g dose mixed in 100% natural grape juice pre or post workout. Alternatively, you can take 2.5g pre and 2.5g post workout also mixed in grape juice. Both ways work just fine.


Lastly, you will need to cycle on and off of creatine for maximum effectiveness. An example of a cycle would be 3 months on, 2 weeks off, begin loading again.

The cycling will differ for each person, but the above idea will help get you started.

i just have a question about your creatine dosing regarding the bolded part. when you say mix with grape juice..does this mean a glass of it? so do i drink 4 glasses of grape juice? (roughly 1 litre)? just wondenrig because thats a shitloads of carbs and if this is the case, will it hinder my bulking in any way?

if i buy fresh veggie products, how can i figure out the stats and portioning size from them ?