Well it depends. Optimally going up at least 5 lbs a week is VERY good progress. But only do what you can handle.

That is really great to hear.

I am very happy to hear this...I hope you keep up the good work!

funny i just opened this thread to see if any questions i have are answered and this is 1..

i usually dont eat enough greens every day (i try to get some at LEAST with one meal...)

what are some ways i can fix this

would a salad before bed with my casien shake be suitable? idk why i just have a hard time eating veggies

also is it ok to mix up rices between

brown rice
white rice
jasmine rice
wild rice
etc?

im tired of brown rice -.-

This post was edited by Duckling on Mar 21 2011 08:00am

Hey there.

Well first of all if you have a problem with veggies...you can try several different ideas. First of all would be to chop up veggies into pieces roughly the size of the pieces of meat you are preparing (dice/chop it all up), then cook the veggies and meat together. The flavor, texture, and size will all be perfect and you will enjoy it. Also yes, a green salad w/ the protein shake would be helpful. The more the better.

As far rice, you can replace it with many things:

Sweet potatoes
Wild Rice
Whole grain pasta
Quinoa
Buckwheat
whole grain bread
Black Beans

choose from those, avoid white rice/yellow rice/jasmine rice unless you are using white/jasmine as a PWO sugar. Yellow rice is just very high in sodium, avoid all together.

Hello What would you say to a bulk program looking like this? 185cm (6 foot 1) around 81 kilo (around 178.5 pounds) 5-7 training days a week..
223,51(Protien) 535,9(carbs) 64,4(Fat) 3617,24(Calories) -- Not sure they are spelled okay, but I hope you know what I mean

Meal 1: Oatmeal 150 grams, Milk 500 grams (ML)
Meal 2: Weight gainer 100 grams, milk 300 grams, Rosins25gram (not sure, the english word), but it's those: http://upload.wikimedia.org/wikipedia/commons/thumb/8/82/Raisins.jpg/220px-Raisins.jpg)
Meal 3: Rye bread 110 grams (2) Mackerel in tomato 125 gram, rosins 25 gram
Meal 4: Some kind of meat (various) 400 gram, milk 150 gram
Meal5: Weight gainer 100 grams. Creatine 5 gram. Rosins 25 gram, 1 Banana
Meal6: 1 liter Cocio, 300 grams yogurt without fat, 25 gram rosins.

I hope you will help me, and understand what I'm typing.. I'm not the best at english..
What would be very helpful: If anything should be taken out.. If anything should be taken in.. less of something, more of another thing, etc

Thank you!

Hey raynor. In a little bit of a predicament. Last week I felt amazing. Busted out 275x3-4 and it was my first day of keto.

It has now been one full week since that day. I had a carb up day today and went in and did 255x3 and I felt very week.

My question is, should I deload( haven't in a couple months) or is it just the keto ( having ever had that weakness from keto before ) ?

Hey raynor,

I read in my nutrition book that moderate consumption of alcohol can reduce stress, anxiety, and increase HDL and lower LDL. I know alcohol is detrimental to weight training individuals, but would a little bit do a lot of harm?

I started doing 2 rounds of HIIT right after my strength training. It takes < 10 minutes. I basically walk for 2 min, jog for 2 min, then sprint as fast as i can for about 15 - 20 seconds. and repeat two times. Will this affect my strength gains? and would it be beneficial?

Any good chest and shoulder workouts you would suggest?

Also, is it worse to use a smith bench machine over a normal bench machine?