I am in dire need of some workout/diet advice or program and can't find one online that doesn't charge me out the ass. If you could message me when your inbox is avaliable or I could shoot you my email that would be great.

Doing anything on a regular basis can help you.
It's common sense what you should avoid eating/drinking.

You don't really need a rigorous workout plan to get fit as long as you are pushing yourself in your workouts

Works your triceps a lot more than regular grip bench...also would assume that it works different parts of your chest, couldn't say ~30% more tho

Hey raynor. I am quite concerned. I tested myself for keto tonight and I had no traces of it in my body. The only thing that could have changed was that I ate some swiss steak today which I thought equaled out to about 10- 15 carbs but I couldn't have had more than 25 the whole day. I started taking my casein. I took a couple pain meds the other day. any of these mean anything?

my carb up day was last Wednesday. I am concerned. I haven't been losing much weight in the past week either.

thanks alot

so theres a post in this thread somewhere about a routine for developing an athlete... had some stuff with sled pulls, plyometrics, etc
was really hoping someone could dig for the post or raynor could just chunk some knowledge

ive been doing jumping, sets where i jump as high as i can from different positions
also alot of medicine ball work: slams, underhand to the sky, basketball pass to the sky, one handed to the sky, side throws

just wondering if you knew of some stuff

thinking about bear crawls, high knees, jump roping etc

DO NOT GIVE ADVICE IN THIS THREAD READ THE RULES.

would it be stupid for me to eat like 2lbs of pasta /w mince meat sauce in one meal? like 60% pasta 40% sauce. some ppl say i could get constipated but my mum says that shouldnt happen since its got a lot of water in it so it wont get dry and get me constipated but i guess im no expert.

so is there any con's about eating that much in one sitting?

depending on your bodytype...here is a bunch of stuff

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan

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=330745031
Abs Workout Routine

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

18% BF would not show visible abs in MOST circumstances. In addition, yes 18% is about time for a cut, I wouldn't go any further than that. But electronic testing devices are total BS and have been proven so time and time again. The angle at which you stand on the scale matters, the electrical node itself makes a huge difference, and of course the .1% is also total BS estimation on their part. Realistically, true bodyfat can only be measured within .1% using the underwater test. The calipers come close at around 1% differential. Electronic can be as much as 10% off depending on angles, equipment, type, etc.

Best to compare with calipers at LEAST before deciding. Also I can easily tell your rough BF by looking at you if you wish to post pics.

it would help, but you need to work the front and rear delts as well.\

also, the exercises in that video are fine, but go slower than that guy...he is going way too fast for any benefit.