Yes that is the method for making ph buffered creatine, aka kre alkalyn...I was already aware of the method...good post though

Give her the SAME keto diet that you are following, but modify the calories down to 1,300 per day.

To do this, just make each of the meals smaller than the ones you are eating on your plan. Example, instead of 3 eggs, she would have 2 eggs. Instead of 6 oz of chicken, she'd have 4 oz, and so forth.

RICE methiod all the way....rest/ice/compression/elevation

don't use it for a few days, it will heal on its own.

anti inflammatory meds also (ibuprofen)

Hey there...check these out:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

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=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

Hey there...to answer all of your questions, refer to this guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

edit:

but the most important ones are definitely...

1. multi
2. efa's
3. whey protein (optimum pro complex or NOW! 100% whey isolate)

This post was edited by SKCRaynor on May 14 2011 08:43pm

hey there...cardio should be halted on the last week leading up to the contest.

here are the 1 week out pre-contest tips:

1. Drink ONLY distilled water
2. Keep sodium to 1,000 mg per day or less
3. Last legs day should be 1 week before the competition
4. last actual lift day should be 3 days before the competition
5. On the day of the contest, you want to do the following pumping exercises backstage - bicep curls, pullups, pushups, dips, situps, knee raises, lat raises, calf raises, and forearm wrist curls. Just do light weights (or body weight) and get them pumped up. Do this for as long as necessary to achieve max fullness.
6. Sugar on the day of contest is 45 mins prior to going on stage, you will require a good 100g of sugar. I would stick to whatever you like...snickers bars, cake, whatever you like...but it MUST be simple sugars.
7. On the day of the contest, you need to AVOID water at all cost! drink 6 oz distilled water when you first wake up, and that's it until after the contest - this will give you that very nice dry look
8. Tan up! Make sure the week leading up you get a viscious tan...regular or spray, doesn't matter, but make sure it looks good and deep
9. Wax up! This goes without saying, make sure you are totally waxed 2 days before contest.
10. Work on your flexing/posing routine comprehensively during the week leading up to the contest. You need to have it memorized. Do it in front of a mirror and make sure you see where you need to improve and focus on that post. It also helps to do it in front of others for second opinions.
11. Immediately after contest begin re-hydrating with regular spring water. You can also begin re-feeding with a normal diet gradually. Do not shock the body too much, but enjoy yourself regardless of placing 1st or last.

That about covers it, if I think of anything else I'll let you know. If you have any other questions, let me know.

This has probably been asked many times, but I really don't want to look through 800 something pages lol. But could you give me an optimal weekly workout routine to increase my bench? I have strong triceps, and I can closed bench quite a bit, but my chest is another story and for some reason my chest really hasn't been growing how I want it to. I do all of what I'd think would help; i.e. chest flys, pec dec, chest press, bench, dumbell bench etc., and I eat a good amount of calories and protein a day but I feel like I'm not gaining. Is there a routine in particular you would suggest?

edit: Oh, and is there a cholesterol-free protein powder other than soy out there that you'd recommend? I'm trying to be as heart-healthy as I can, and 200 mg of cholesterol a day is what's recommended for a "heart-healthy diet".

This post was edited by Nihlathak on May 14 2011 09:04pm

For pure size gains, stick to the hypertrophy guide(s) below.

For strength, the 5x5 is essential.

I recommend alternating between these plans every 90 days.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


Secondly, about cholesterol, this is a COMMON misconception.

Consuming cholesterol does NOT increase your blood cholesterol levels. This old way of thinking has been proven false time and time again. It needs to be stricken from the medical community once and for all.

The way your blood-cholesterol levels increase have to do with several things, first of all, a diet with increased saturated and trans fats, with not enough poly/mono unsaturated fats, and MCT's to balance it out and also clean the bloodstream will result in high cholesterol levels.

To break it down, it's like this...

When you take in too much saturated fat, or trans fat, your body detects the foreign fat particles in your blood stream as invaders. The body then sends white blood cells to the site in order to destroy the presumed virus/bacteria/etc. But instead it's a trap, the white blood cells get stuck in the saturated or trans fat slime, and as a result begin to congeal. The white blood cells eventually "eat" the LDL (bad) cholesterol and convert them into a toxic oxidized form which raises blood cholesterol levels. In addition, the congealed and stuck white blood cells can result is an occluded vessel which can break off and cause a multitude of health conditions.

Here are the facts you need to know about how to maintain a proper cholesterol level (the REAL way)

1. Eat a diet RICH in good fats such as Olive Oil (truly the food of the gods), canola oil, avocados/guacamole, fish, fish oil, flax, flax seed oil, coconut oil, eggs, nuts, beans, and seeds.
2. Make sure to get a 2:1 ratio (MINIMUM) of Poly/Mono UNSATURATED fats to saturated fats (that means if you take 75g fat per day, 50g must be unsat minimum and 25g can be sat maximum).
3. Avoid trans fats at all cost!!
4. Take NOW! Super Omega 3-6-9 with every food meal (not with shakes) - so 2g 3x per day for a total of 6g super omega 3-6-9 each day for optimal benefits.
5. Exercise regularly and drink plenty of water (at least 1-1.5 gal per day)

Hey raynor, the ankle seem to have gotten worse, especially after I take a nap or rest for a long time then try to walk. I can barely walk now, its like sharp pain when i walk... is this normal for a sprained ankle?

This post was edited by MegaVovaN on May 15 2011 12:20am

Hey Raynor,

Shouldn't you work Chest and Triceps together and back and biceps together???

chest and triceps push, and back and biceps pull; wouldn't it be more effective that way?

Just something i wondered since your hypertrophy workout that im doing is chest/bi back/tri