yes that's correct lol.

no problem, good luck

hey raynor, quick question

how much is getting ~6 hours of sleep a night going to effect my gains? i know i need more but the only option is taking a nap between work and school but i can only do that on rest days and if i dont have homework to do

It won't affect it much, but your recovery will greatly decrease. This recovery issue can lead to diminished gains over time...but more importantly it will weaken your immune system and delay the time it takes for the body to repair itself after a workout

Hi Raynor, Got a question for you.

Lately I haven't been experiencing much muscle soreness the day(s) after working a large group (legs/chest/back), However while in the gym I find myself forcing out that one last rep, doing as many as my body can do, Now i do a good amount of cardio, stretch before and after every workout, drink tons of water, and have a good balanced diet, could this be the reason i am not sore the day(s) after regardless of how hard i kill myself in the gym? is this a bad thing i'm not experiencing soreness?

Appreciate your time and efforts!

what are some exercises/drills i can do for opening up my hips/making them loose?

Hey there.

It all depends....sometimes soreness won't be felt unless you squeeze and tighten your muscles. However, if even 2-3 days after a hard workout you do not feel ANY muscle soreness, you definitely did not train those body parts hard enough to cause microtears (which is what ends up building muscle).

There is a possibility your form is off, or you are going TOO heavy. You can try to reduce the weight and focus on form, holding the contraction, and really getting a good pump. You also might not be doing enough volume (total sets/reps).

However, if you DO feel muscle soreness when you touch the muscle or flex it, but not when you are at rest that is totally normal and no problem!

To loosen the hips up, try WEIGHTLESS (just using bodyweight) lunges. When doing the lunge, twist at the end when you are kneeling down in either direction. This twisting motion coupled with the lunge extension of the legs helps open up the hips.

In addition you can try butterflies and using the hip adduction machine (the one where you have to SQUEEZE your legs together) and let that machine stretch your hips out (don't actually do the exercise, just use the weight as a stretch).

Lastly, there is always yoga - which is a fantastic way to loosen everything up. I am a firm believer that yoga is essential for flexibility.

Thank you kindly.

One more quick question for you, here is a link to my cut diet: http://forums.d2jsp.org/topic.php?t=55626105&f=60

Are there any changes you can see need to be made in order to get maximum results?


Also sorry one more, Greek Yogurt (0% fat) With almonds and cinnamon (maybe a tbsp of PB instead of almonds?) vs 0% Fat Cottage cheese With almonds/PB and cinnamon right before bed, which would be more beneficial?

This post was edited by d2Martyr on Jun 14 2011 09:09pm

Do you suggests any stores/websites to buy greek yogurt in bulk? (Like 1 gallon containers?)

Costco