if anything, the legs workout should have 2 days of rest afterwards...not the other way around....as the legs workout will be your hardest and most calorie destroying workout of the week.

but 1 on 1 off is preferential in my opinion.

cardio/abs on rest days would be good....but you need at least one FULL day off per week

alright got it Raynor, Thanks!

Hey Raynor,
I'm looking to get back to lifting regularly to tone and get cut after a few years of partial commitment. I play competitive basketball 4-6times a week for about 2-4hrs each session. What are some good workout plans that you know of/have that could help me get larger but staying cut and not become too large? I'm currently 6'1, ~190-200lbs.

I've also noticed that my right side (bis, tris, shoulders) is noticeably larger than my left, is there anything I can do about this? I was thinking of lifting with my left, and then halving whatever reps I did and do that on my right so that I work the left more until they're about even.

Thanks in advance.
Rich

Hey Raynor,

I was wondering if you could explain Creatin to me. Benefits, and what exactly it does, and any negatives, or things I should know about when using it. I understand it makes your muscle bigger...but how?

What kind do you suggest?

Thanks in advance!

This post was edited by Celebrity on Jun 10 2011 08:46am

Does oven roasting asparagus destroy most of the nutrients in them?

Sup Raynor.

Actually followed your plan (nutrition and workout) to lose weight.
Went from 215lbs on the 1st or march 2011 to 190lbs on the 30th of april 2011. Feels great.

After that, my bf% was at 18 % and I met a professionnal trainer that gave me a new plan (diet + workouts) and lost 2% in 2 weeks.

Haven't met him in a few weeks since I haven't hit the gym in the past 2 weeks because of my new job/summer school (excuses, excuses, I know, gotta stop that)

I now decided to workout before working. My shift is 6h00AM to 4h30PM. Planning on hitting the gym at around 4h00AM before work.

What do you suggest eating prior to working out in the morning?

Here's my actual diet that I was following when I would hit the gym after diner.
What should I eat prior to working out and should I eat my breakfast with my shake right before working at 6h00AM?
Let me know what you think! Your opinion actually matters to me!

Breakfast : 6 whole eggs (or 8oz of meat) + veggies or 2/3 small fruits + 5 fishoil + 1 multi-intense
Snack 1 : 2 scoops of whey + 2 tbsp of flax + 10 almonds
Lunch : 8 oz of meat + veggies + 5 fishoil + 1 multi-intense
Snack 2 : 2 scoops of whey + 2 tbsp of flax + 10 almonds
Diner : 8 oz of meat + veggies + 3/4 basmati rice or sweet potatoe + 1 multi-intense
Preworkout : 30 BCAA with water
Postworkout : 2 scoops of whey + 20g of glutamine

Hey there. If you are really trying to stay away from any type of bulk and just want to maintain an overall good physique and possibly add to your existing muscle definition, I recommend the BASIC routine found here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=369943501
Basic Guide

Secondly, as for evening out your right and left - this is a common issue. To do this, take ONE day a week where you focus on ONLY the left side...literally, all exercises that work the left side: ie: db curls, db kickbacks, db front raises, etc. This ONE workout per week will (over time) enable your left side to achieve the right side's size and volume.

Here is exactly what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=360176371
Kre Alkalyn vs Creatine

To summarize:

I advise you purchase kre-alkalyn. Try SciFit Kre Alkalyn 1500. Take 2 pills in the morning every day, and 2 pills post-workout every day. On non-workout days, take 2 pills in the morning, and 2 pills at night. Always take with around 20oz of water on an empty stomach (or at least 10-15 mins prior to eating).

It will increase your muscle volume, help increase your vo2max, and can also increase your muscle stamina/endurance.

there are NO side effects for kre-alkalyn.

from the outer part, yes....but the inner part no. Roasting tends to destroy the other hull of the vegetable, but the inside generally retains most of its nutrition.

Looks solid...just make sure you keep up the intense workouits. Also 20 mins of HIIT cardio PWO would be very helpful.

I can also recommend that you be careful with the 8oz of meat, make sure it is LEAN mean (ie: not 8oz of ground chuck....but more like 8oz chicken or LEAN beef - 91/9 or better)