100% Free Advice From A Professional - Topic

SKCRaynor

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#8171

May 5 2011 05:11pm

Quote (Dux @ May 5 2011 03:51am)

What makes u a professional. Got any qualifications?

Seriously? Did you even read the thread?

I have training certificates from AFPA/ISSA as well as ACSM and NASM.

I hold a dual B.S. degree in Biology and kinesthesiology and exercise science w/ a minor in nutrition

I am on my last year of medical school with UM currently.

I have nearly 15 years experience in the field, have trained literally hundreds if not over a thousand people.

I have competed in the amatuer circuit for both bodybuilding and powerlifting, with occasional local strongman comps. My lifts are in my jsp home page, as well as other stats and facts.

I'm assuming you're a troll, but I will never fudge out on sharing credentials.

SKCRaynor

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#8172

May 5 2011 05:14pm

Quote (ironhail @ May 5 2011 12:04pm)

Thanks Raynor,

So should i start with the 5x5 work out plan first and cycle it with the hypertrophy, or how does that work. Like 2 months 5x5 1 month hyper 2 month 5x5 1 month hyper???

Also was wondering what does the grape juice do to help with taking creatine?

Thanks a bunch for posting the links!

Also for the 5x5 plan how many different work outs should you do per day? you have 4-5 listed then a bunch of others listed below each plan. should i stick to 5 or do more?

hey there.

yes cycle them around 3 months each.

For grape juice, it provides a non-acidic sugar transporter for the creatine for the fastest possible digestion/absorption that is also natural and without added BS.

For 5x5 you want to stick to around 6 exercises per day. The other ones listed there you can mix and match

SKCRaynor

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#8173

May 5 2011 05:17pm

Quote (ozzyarmy3 @ May 5 2011 12:49pm)

Hey Raynor, do you really think the "perfect pushup" is worth its weight in gold? Right now, im just doing this routine to raise my numbers

x10 tri pushups
x10 normal pushups
x10 wide pushups
rinse and repeat till failure..

I think thats a good way of doing it, but I have people telling me that if I start using the perfect pushup, it'll blow my numbers up... I can only do like 28-30 consecutivly before im panting and my shoulders hurt..

eh...regular pushups are really just fine....the "perfect pushup" adds a different range of motion, but in general, repetition is key for increasing your pushup volume.

Is it good? yes, but is it THAT good? not really.

SKCRaynor

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#8174

May 5 2011 05:18pm

Quote (gloryfield @ May 5 2011 04:05pm)

Hey Raynor, I have this link bookmarked for a few months now: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=344250799#p344250799

but I see that you have written more guides, eg the "Simple chicken recipes" and "basic foods to purchase" above. Can you make a post with all the guides for everything bulking, cutting, anything, so I can bookmark the new one. Thanks!

SKCRaynor

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#8175

May 5 2011 05:24pm

Quote (xXCrAzYsHoT @ May 5 2011 04:43pm)

Can you tell me how much of each pill I should take for maximum results(Cutting)
If any of these contradict one another that d be nice to know too thanks. For example the green/tea/jetfuel/noxplode maybe?

Lean Green(Green Tea Pills) - 1-2 per day on an empty stomach
Gold Standard Whey - at least 1 shake post workout, you can have up to 3 shakes per day
NO-Xplode - I dont like this at all...but if you are using it, just take it pre-workout
GAT Jetfuel -? 3 pills in the morning on an empty stomach
Zinc Picolinate -? 3 pills before bed
Now OMEGA 3-6-9 - 2 pills with food 3 times a day
NOW Adam multi vit - 2 pills 1 in the morning 1 at evening

hello - please see my bolded replies above

Honestly

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#8176

May 5 2011 10:57pm

hey man how do i identify the difference between a stress fracture and shin splints?

SKCRaynor

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#8177

May 5 2011 11:27pm

Quote (Honestly @ May 6 2011 12:57am)

hey man how do i identify the difference between a stress fracture and shin splints?

stress fractures have pain that radiates horizontally across the leg, rather than vertically up the leg (that is a shin splint). Also it hurts very much to the touch and is very tender compared to shin splits which are less. In addition, shin splits are bilateral, fractures are usually unilateral.

hope this helps!

StuOwen86

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#8178

May 6 2011 04:07am

Hi there, new to the H&F section. I signed upto the gym 3 weeks ago and seen a personal trainer as i got a free session when i signed up, the program he gave me was to do every other day ( i currently go 6 times a week )..and i do any cardio on my other days. Im currently 24 years old, 6'1" and 240lbs my goals at the minute are to get rid of my belly/man boobs lol and tone up my body....and not get tired after chasing my brothers daughter round the garden for a minute..lol

1 x Whey Protien Shake 45mins before i go the gym ( the guy in the shop sold me a Low Carb one as i want to loose the weight/fat round my belly/chest ) this one http://www.reflex-nutrition.com/product--Instant-Whey.html

Resistance Workout

Warm Up : Bike - 5 mins

1: Incline Chest Press - 2 sets x 15 Reps @ 35kg
2: Seated Row - 2 sets x 15 Reps @ 40kg
3: Shoulder Press - 2 sets x 15 Reps @ 35kg
4: Leg Press - 2 sets x 15 Reps @125kg
5: Bicep Curls - 2 sets x 15 Reps @ 30kg
6: Tricep Extension - 2 sets x 15 Reps @ 30kg

Cardio Workout

CV1: Bike Intervals - resistance level 6 for 11 mins and every minute go as fast as i can for 10 seconds.
CV2: Rower - Resistance level 8 for 5 mins

Planks for 20 seconds x 3
Crunches - 2 sets x 10 reps

Cool Down : Bike - 5 mins

1 x Whey Shake before i get in the shower (5-10 mins after Cool down)

Above is the routine the PT gave me in the gym and i do this every other day... i tend to just do my own thing on the days i dont do the program i.e Bike, Rower, Cross Trainer, Some Treadmill

Any Idea's?? Has the Trainer given me a decent program or just basic stuff as it was a free session, all help and ideas would be appreciated..

Thanks.

Celebrity

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#8179

May 6 2011 09:09am

Hey Raynor, after reading stuowen86's post I realized thats what I really want to do, lose my belly and the man boobs I have right now.

But I also want to tone up my body and gain some muscle.

I assume what we already talked about is ok for this?

Is a body fat caliper a good way to track "fat loss" instead of watching the scale, since I could gain muscle weight?

I got a free body fat caliper with my bodybuilding.com order haha

P.S. I did some research, on bodybuilding.com the gel caps cost $00.28 per 2 and, tablets cost $00.30 per 2 (NOW Adam).

This post was edited by Celebrity on May 6 2011 09:19am

ironhail

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#8180

May 6 2011 09:40am

Raynor,

Bucket squats what do you think of them?

Take 2 2.5lb weight plates and put them on the ground for your feet so you kinda get locked into position and don't wobble around much.

Then put 135 on the bar and squat well past parallel to the floor, explode up, once you stand up go back down with no pause.

Pretty much a high intensity squat. Does going past 90deg. help hit all three muscles in your butt or should i be doing another exercise for those?

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