that is a solid diet , i'll have to try it

thanks!

is drinking grapefruit juice at any time of the day a bad idea if i supplement with creatine?

Hey Raynor ,
Could you get me a substitute for my chest day?
So far I'm doing :
Bench 4 sets
Incline Db press 4 sets
Incline flies 4 sets
dips 4 sets

Need a substitute since I filled my upper chest allright now
O looking to train it proportional now.

This post was edited by Hellspray on Apr 14 2011 12:49pm

DO NOT TAKE CREATINE WITH CITRUS.

However, you can drink grapefruit juice 2 hours before or after taking creatine (or longer) without any contraindications.

Try this

5x5 Flat Bench
5x5 Decline Bench
8x3 Overhead DB extensions
8x3 Cable Crossovers
8x3 Flat Bench DB Flies

hey raynor

im getting paranoid and wondering if keto is best for me

I've lost around 20lbs which is great and i feel good, i jst dont kno if its the best thing for me

My weight loss has slowed down and i went back to check the problem and my protein intake was too high and my fats were too low

so i adjusted it and got this..

2000cal / 155g fat / 150g protein / <25g carbs (i weigh 170-175)

Im just wondering if i should switch to a high protein intake like this
2000cal / 40g carb / 200g protein / 200g carbs

thoughts?

This post was edited by TheOak on Apr 14 2011 01:17pm

For pure cutting no, and for pre-contest no.

If anything you need to increase the amount of activity you have every day by doing 30 mins of HIIT cardio 3-4 times a day (staggered). For example, when jay cutler gets into the last few weeks leading up until contest, that psychopath wakes up twice in the middle of the night to run on his treadmill. He is a sick sick man....but also has a tremendous physique to show for it.

Now is the proving grounds, where we separate the men from the boys.

Jack the cardio up, keep the diet proper with protein/fats, and get in the zone. You can also try sleeping with a heating pad on the areas that require more fat loss. Remember, the more heat to an area, the more the body will be encouraged to burn up fat stores there.

You are doing great so far, keep up the good work - just remember, more activity at this point is BETTER.

Just make sure to keep the muscles constantly challenged, pumped, stretched to ensure maximum size/vascularity/volume for the contest.

lol damn u build my confidence up!

well if im 170 and 11-12% bf now

is it possible i can drop to 5%bf by my comp? (i think 9 weeks, june 11th)

What kind of water have I to drink ? with mineral, magensi or smth like ?

Thanks for help

e : oh, and what's about fruitjuices ? o,o

This post was edited by Haewyr on Apr 14 2011 03:50pm

Hey Raynor,

What can I do to target fat loss on my front stomach and quads/thighs.

I am pretty lean everywhere else.

Thanks Again,

Edit: Currently just doing cardio and normal workouts.

This post was edited by Miniflight on Apr 14 2011 03:58pm