Hey there.

I recommend to people to avoid alcohol as much as possible.

If you do drink, and you are on a bulking cycle, I recommend sticking to dark beers.

If you are on a cutting cycle or want to avoid fat gain, stick to vodka and diet mixers, or hard liquor by itself (no rum).


It also all depends on you for how long it takes for you to get noticeable size and strength gains. if you stay the course 100%, you can start noticing a transformation in as little as 2-3 weeks...but more realistically around 8-10 weeks.

How long should it be until I see Ketones in my urine. After a carb day I tested and I was a negative for ketones and it took about 36 hours for there to see moderate - large result on the ketostix. Does this seem too fast? I'm new to the whole keto thing. So I'm just unsure what the whole ketostix results are even showing me.

hey raynor, whats the best way to learn the snatch? I realize its a quite difficult movement to learn, and you seem to need a lot of flexibility. What kind of stretching and exercises should I start doing if I want to be in a position where I can perform a perfect form snatch?

nope, that's about right...generally takes around 2-3 days after carb day to return to ketosis - you're doing just fine

Hey there....the best way I have found to train people in the snatch is to have them repeat the movements with VERY light weight over and over and over until muscle memory sets in. usually takes around 500-1000 reps of anything before muscle memory takes over. Once you have developed a clean form and good muscle memory, you will be able to start working on heavier weight and building the actual strength required to perform the lift.

Forget stretches for this one, focus on the form and repetition for now.

Hey Raynor, I would like your opinions on this whole Leangains craze. Obviously @ Leangains dot c-o-m. He seems very persistent that you do not need to eat 6 times a day etc etc. I was wondering your opinion on the whole thing

Also, I decided I am coming off of keto after around 3 months of it. My strength didn't increase, but it also didn't decrease and by just eating carbs again I have done more than I ever have on some lifts

So, I want to continue cutting but with carbs in my diet. I get more cardio accomplished anyways and I cut weight at the same speed if not faster anyhow.

So, should I take my BMR and subtract calories from that and not take into consideration lifting/cardio? 500 calories off that puts me at like 1700 or something extremely low. I lift 5 days a week. Strictly strength training at the moment with pretty lifts mixed in ( arms etc)'

Edit: You have a BMR of 2222.94.

This post was edited by PureOwnage2 on May 8 2011 08:44pm

Hey there.

I have address the so called "leangains" guide before.

That guy, Martin Berkhan, is out of his mind. His plan might work for 1-2% of the population, IF that. Some people can respond to that type of training/dieting...but the vast majority will NOT. He goes on to say that HMB and glutamine are "worthless" and so absolutely nothing. This would defy nearly every single scientific trial ever produced on both of those.

Anyway, his routine is NOT advisable for long term health, overall lean muscular gains, and fat loss in general.

Keto is obviously the best method, but now that you are off of keto it is time for you to pursue something a little different. For your activity level, here is what you need to do.

ON WORKOUT DAYS - 2,000 calories per day, first 3 meals with complex carbs, 2nd 3 meals with little to no carbs (unless PWO, then you can have 30g sugar pwo with your shake)
ON NON-WORKOUT DAYS - 1,700 calories per day, first 3 meals w/ complex carbs, 2nd 3 meals with no carbs.

for other tips...follow these

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

Thanks alot raynor and I wanted to clarify that I wasn't saying keto wasn't great. It was. I lost a good amount of weight doing little Cardio. I just didn't gain strength and that was depressing lol.

Just wanted to clarify I wasn't bashing keto in any way. if I could have got myself to do more Cardio it would have been crazy weight loss haha. I just had no energy post workout felt like dieing lol

Also, I was questioning the lean gains thing myself and I was in no way an expert lol

This post was edited by PureOwnage2 on May 8 2011 10:55pm

I lol'd.

Thanks for the daily dose of comedy.