Quote (SKCRaynor @ May 16 2011 02:53pm)

hey there,

well theres a few things you need to start changing, I'll put them in a list below for easy reading:

1. NO Explode is not a protein shake - it has 0g protein. It is mostly caffeine, arginine, creatine, magnesium, and artificial flavors/sweeteners/colors. I NEVER recommend anyone take that garbage. Avoid it.

2. You need a more complete and balanced diet. Please see this for more info:

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

3. You also might need to switch protein shake brands/types. I recommend Optimum Nutrition Pro Complex (natural) or NOW! 100% whey isolate. You can add peanut butter and fruit to both of those shakes for a more complete nutritional spectrum.


hope this all helps - remember to read that bulking diet guide and follow along with it.

Quote (SKCRaynor @ May 16 2011 02:57pm)

Secondly about your microwave, yes it is safe to reheat your food in a microwave - technically it would be preferred to use an oven, but the microwave doesn't strip any nutrients that science has proven yet.

Quote (SKCRaynor @ May 16 2011 08:16pm)

Hey there.

No the meals at those times won't matter...the body doesn't recognize time as much as some people think. It's really all about the times of the day when you are AWAKE, not just the times in general. The body makes use of the nutrition you give it based on what the body is doing. Example, if you just finished a heavy workout at 6pm, your largest meal should be around 7pm. However if you were planning on going to bed at 8pm, and worked out at 1pm....eating the heaviest meal at 7pm would be unwise.

So basically yes, you can continue your method of eating at those times without any problem.

The time you go to the gym does NOT matter...only go 6 days a week though, never do 7. You need at least one full day to relax and recover.

Quote (Edyrem @ May 16 2011 03:24pm)

Thanks for the info, mate.
So if I'm understanding correctly:
Parallel = not the full work out that squats are popular for, but safer for your knees.
ATG = the full potential of squats unleashed, but you'll get knee problems if you aren't careful.

Quote (StuOwen86 @ May 16 2011 05:24pm)

Thanks very much for the info, i will stop goin the 7th day but to be honest i only did abit of cardio/swimming/jacuzzi lol on the 7th day to relax..

Quote (SKCRaynor @ May 16 2011 04:14am)

Hey there....please give him these:

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=335587138
Fat loss 15 tips

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine



The pain you feel is probably shin splints. It is a normal fact of life for MOST people. The shoes can be causing it based on how they disperse weight throughout your foot/ankle/shin/knee.

You need to do one of several things:

1. Work through it and eventually the shins calcify and the pain goes away
2. RICE method after training (rest/ice/compression elevation) which relieves immediate problems
3. Buy a special shin splint brace and wear them regularly when doing physical activity
4. New shoes - try new balance, they make shoes specially designed for shin splints.

Quote (illidan432 @ May 16 2011 08:13pm)

Thanks man!
Sorry to be a bother, but he's a big amateur to working out.
He was wondering what a standard workout would be each day.
For how long, what to do in it
e.g: xx situps xx pushups then xx minutes of this etc.

Quote (Miniflight @ May 16 2011 08:31pm)

Hey Raynor,

1) So, I don't feel like eating perfectly so if I slack off but still get enough protein will my strength gains be just as good as if I ate perfectly?

I still get all my vitamins/minerals/healthy fats etc.

2) I know arching your back while benching is competition form and increase your bench. However I was wondering if I lay flat for most of my reps and only arch when I need to if I will be hurting my gains?

Quote (SKCRaynor @ May 16 2011 08:47pm)

Hey there.

1. As long as you get enough protein, you will retain most of your strength, but don't forget that carbs = energy.

2. If you ONLY arch when necessary you will neglect to build the arch strength needed for heavier benches if you are competing. However for pure gains of size/strength, arch is NOT needed.

Quote (Miniflight @ May 16 2011 08:50pm)

Thanks,

1. I don't think carbs will be a problem. The issue is I hate dieting so I think I am going to binge for about a year then do a big cut. So I get my strength/performance high then cut weight. I just can't workout a ton and eat right, I never have energy and always feel like shit.

2. So I maxed out at 340 recently and I did 250x8 the other day. Should I just always arch to build that strength? Are there any other exercises that help build that type of strength?

Thanks again! Fg coming.