so basically i need to stop thinking so hard when i do things and let it come naturally...

and you did hit the reason spot on =S

Yes, stop thinking so much, let it happen naturally...and PRACTICE!!! The more you do, the better you will get at it.

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + tbsp or olive oil
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 oz of cheese + large serving of veggies
Meal 5 - 1 can of tuna + whole grain bread + veggies
Meal 6 - whey cassine + cinnamon + mixed nuts

thats the diet then you suggest for bulking or would this be better of that website swole.me


Breakfast 0.5 item Avocado
1 item Banana
2 cups Brown Rice
4 oz Chicken Breast
+ Lean, non-starchy vegetables124g Carbs
21.8g Fat
47.4g Protein
881.8 Calories

Meal 2 2 item Eggs
1 cups Oatmeal
4 oz Salmon
+ Lean, non-starchy vegetables51.5g Carbs
22.8g Fat
50.6g Protein
613.6 Calories

Meal 3 0.5 item Avocado
2 item Eggs
1 cups Nonfat Plain Yogurt
2 oz Whole Grain Pasta
+ Lean, non-starchy vegetables48.8g Carbs
25g Fat
32.6g Protein
550.6 Calories

Post Workout Meal 2 cups Brown Rice
4 oz Chicken Breast
2 item Eggs
1 cups Oatmeal
4 oz Tuna
+ Lean, non-starchy vegetables139.5g Carbs
24.2g Fat
89g Protein
1131.8 Calories

Meal 5 0.5 oz Almonds
2 item Eggs
4 oz Salmon

[QUOTE=SKCRaynor,Jul 5 2010 12:41am
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. [/QUOTE]

can you give me an example numbers of what this would look like, say i start out with benching uhh 135

Blister on the inside of my foot like right below the start of my big toe all the way to the bottom, anything to put on it or do's/don'ts of making it better? Shit still hurts and is starting to come off.

[QUOTE=EverNineAfter,Jul 9 2011 01:33pm][QUOTE=SKCRaynor,Jul 5 2010 12:41am
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. [/QUOTE]

can you give me an example numbers of what this would look like, say i start out with benching uhh 135[/QUOTE]



ALSO can you give me a 3 day split for cutting , workout plan ofc.

First thing upon waking - Drink 2 cups of coffee (or take 3 GAT Jet Fuel) with 20 oz water and perform 20 mins of fasting cardio.
Meal 1 (wait another 15 mins after finishing cardio) - Protein shake w/ 1 cup oatmeal + handful of berries
Meal 2 - 1 chicken breast + large green salad + o-oil and vinegar
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed veggies
Meal 4 - 6 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 Protein shake + 1 tbsp peanut butter + handful mixed berries
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon

can you give me a time schedule to eat these meals roughly?
and for meal 1 is the protein shake taken with water or milk?

hello
when im working out my body is shaking like a vibrator! for example when im doing deadlifts, dips and cable flies but basicially at every exercise i do -,-
a trainer said to me it is because my muscle is not used to this exercises yet but are there other reasons and is this even true what he said?
or is it a stability thing? are there any specific muscles that support stability? it happens even with very low weight (less than 50% of my max)

thanks!!

This post was edited by Gosu on Jul 10 2011 08:37am

hello long time no see anyway had some huge problems in real life couldn't been able to exercise for about 2 months now.. and i think i have sciatica since my back wasn't so healthy after all :/ how do i treat that? found some stretches on youtube so doing them 5 times a day..

Both of those are good.

My original diet plan I gave you was just a sample diet...you can mix it up as long as your calories are high, protein is sufficient, sodium isn't too high, fat is balanced, and you have enough total macros.

You can mix up your diet...keep to whole foods and enjoy