Quote (SKCRaynor @ Apr 2 2011 10:56am)

NO!

on the last week you are on exact caloric requirements. So if you are burning 2,500 - take in 2,500. Do not take a loss on the last week.

Quote (SKCRaynor @ 2 Apr 2011 18:44)

thank you for the generous donation!

added to donors list =)

Quote (Haewyr @ Apr 2 2011 01:51pm)

PM box full, I answer here :


no, thanks goes to you, for helping others

Quote (SKCRaynor @ Jul 28 2008 03:19am)

It's certainly a start...however - I would certainly like to suggest a few changes.

First of all, save cottage cheese for your bedtime snack...it digestly slowly and has no carbs. Your body needs 80% of your total carb intake in the first few hours upon rising to fuel your day (slow acting carbs - aka complex).

Also try to eat every 2 hours...3 hours MAXIMUM.

Furthermore, 60g of protein in one consumption is too much unless you weigh 300 lbs. 20% of your bodyweight in pounds to grams of protein is the ideal number to hit per meal. Example - 200 lb man would need 40 grams of protein every 2-3 hours for a total of 240 - 320 grams of protein per day with roughly 40 grams per meal.  Any more than this will likely be wasted by the body (or stored as fat) whereas less than this can lead to catabolism of muscle (BAD BAD BAD!).

Heres a sample meal plan for you.

Breakfast - Oatmeal and 3 whole eggs (the only meal you're allowed to have less than your quota of protein and a high dose of carbs)
meal 2 - 30 gram protein shake
meal 3 - tuna fish on a salad
meal 4 - chicken breast and broccoli
meal 5 - 30 gram protein shake
meal 6 - 1 cup cottage cheese and almonds w/ cinnamon (delicious before bedtime)

hope this helps!

Quote (xXDBloWeRXx @ Apr 3 2011 04:31am)

certain way to cook these? Or can I do the rocky way and drink the 3 eggs?

Quote (Haewyr @ Apr 3 2011 02:36pm)

I m starting to cook theses damn egs

How many of them I have to eat / day ? (I only eat white, trashing yellow)

I need to take muscles (no need to loose any jelly)

I'm ~172 lbs (87-88 kgs) for 1.86, 24 yo

Cardio training 1 houre (twice a week), and dumbbeling/pumps/traction 2-3 times a week (never during cardio day)

Sorry for bad english anyway. :s

e : and thanks in advance mr JimRayor

Quote (Curbelo @ Apr 3 2011 11:27pm)

3 questions for you:

1. is there a best way to eat the eggs? if so what etc
2. best way to reach lower abs while im home ( really only have a bench and some dumb bells here.. )
3. best way to increase my calf size if possible ( not so much lower, just the upper calf etc... )

also i weigh right now about 155, but usually like 145ish during wrestling season 5"8