jasonp_ritzert Member

I would suggest websites such as bodybuilding.com that have routines for beginners that can structure a program for you until you have a better idea of what you are doing and can manipulate things on your own.

Check the amount of Iron in it. If it has iron, that may be what is making you feel sick. Iron forms from multivitamins often make people feel sick.

First, there are no proteins designed for men or women, they all work the same, we all process the calories the same. I suggest trying bodybuilding.com because you can search for different proteins, a variety of sizes & prices and they are the most reasonably priced that I have found. They also have incredibly fast…

Creatine has come a long way over the last few years. I use it when I lift because I feel it helps me recover faster and lift more as you say. My one suggestion is use creatine that has micro-dosing because it doesn't cause the bloat older creaines use to. I use Promera Con-Cret and have had good results with it.

Avocado is another good form of protein, healthy fats, and fiber. Half an avocado has about 120 calories (less than the PB), provides a creamy texture and I use it in place of mayo on sandwiches or just eat it with a little salt and pepper. Also, I prefer almonds, but that may just be a personal preference. However, you…

A good set of resistance bands can be added to body weight workouts and provide some variety.

As long as you aren't running yourself down and adequately fueling yourself for these double sessions, go for it. There are worse things than using exercise to relieve daily stress, am I right?

I suggest starting by cutting back slowly on the amount of creamer you add in to your coffee and eventually you will become accustomed to the taste and you may grow to like the actual taste of coffee rather than the creamer. That's what happened with me and I'm down to about 1/3 of the creamer I use to use and have gained…

I recently did the same thing. I've been diet soda free for abut 4 months now. To help give it up, I switched to drink mixes with more natural sweeteners (i.e., stevia) to mix in with my water. If I need something bubbly, I try club soda with some lime or lemon. Honestly, the caffeine withdrawals are terrible. I had…

I'm assuming that you work 5 days/week and night school a few nights/week. Make workouts your focus on weekends and nights you have free. Rest is important to recovery and overall health. If you have your nutrition under control 7 days/week, you don't need to go full tilt at the gym 7 days/week. On my 'off' days, I always…

Taking a quick look at your dairy, IMO, you could make these small changes to get additional protein: 1. Use egg whites rather than whole eggs for breakfast. Try one whole egg and 3 egg whites rather than whole eggs. You'll save fat calories and get additional protein. 2. Eat more. Try eating 6 oz of chicken rather than 4…

When my wife became pregnant, her body changed to not tolerate certain foods and now that she is nursing our daughter, we have found through trial & error that certain foods mess with her breastmilk and in-turn our daughter. I made the small changes with her because it made it easier on her to not have those foods around,…

Why don't you try black coffee instead of diet coke? Coffee has caffeine, antioxidants, tastes good, and has zero calories. Or try green tea, another source of caffeine and good antioxidants. It's the artificial sweeteners and other chemicals that makes the diet soda bad for you. I use to drink it regularly and then gave…

They make a kind that has pineapple flavor that is a bit more palatable.

To avoid creatine, look for pure beta-alanine or caffeine. From experience, most pre-workouts have creatine, but being female I wouldn't worry about the 'pumped up' look, unless you are taking testosterone or other hormones.

DOMS can't be cured, but the best way I've found to combat it is after a particularly hard workout, do ice immersion therapy. I got into while playing college sports, and I think it works wonders. After your workout, fill up your bathtub with cold water and add in ice. I usually get a couple of large bags from the gas…

I go by the 1-1.5 g/lb of bodyweight as the base for my macros. That means I will take in on average 250 g of protein/day and then I just build the rest of my day around that. If I feel like going fat-heavy, I lower my carbs, if I feel like eating more carbs, I reduce my fat intake. On average, I am for a 40/40/20 split of…

First off, how did you develop/come to this program you are currently on? Second, two weeks is not really long enough to determine how effective any particular program is for helping you reach you goals. From what I understand, give a program 8 - 12 weeks and then switch it up. I've found a wealth of resources at websites…

If you go to www.bodybuilding.com, there is a wealth of programs, including several versions of the 5x5 that work well for men and women. I've been on a 5x5 program for four weeks now after I got off a 12 week program and I've seen about a 15% increase in strength across the board in my bench, squat, deadlift, miltary…

Optimum Nutrition is best IMO. 1 scoop, 120 calories, 24 grams protein. Also, all the flavors I've had have tasted great even when just mixed with water.

What type of grip are you using? I usually use one overhand, one underhand and that helps. Otherwise, wrist curls can help build up your grip/forearm strength.

While I applaud them for attempting at better menu items. 20 grams of protein and 450 calories is not a good ratio for "power protein". With 20 grams of protein, that means only 80 calories (18%) come from protein, what about the other 82% of the calories? One scoop of protein powder can average 125 calories and 21-24…

You do tear the muscle fibers when you lift, no matter the weight/rep range when you feel sore. There are fast twitch and slow twitch muscle fibers. Fast twitch are for higher weight, lower reps and slow twitch are for lower weight, higher reps. That's why it can be beneficial to do a combination of rep ranges or switch up…

Seasonal fresh fruits and veggies. By using what is in season and cheap you adapt your cooking. Eggs, a good source of protein and some fats. Peanut butter, a good source of healthy fats, protein, and fiber. Cottage cheese. Canned Tuna in water. Also, try a different place to shop. I do the bulk of my shopping at Aldi (not…

Pizza Raspberry-filled Krispy Kreme donuts (I avoid these like the plague because I can't just eat one) Pistachios

Try www.bodybuilding.com, there are lots of workouts, videos, demos, etc. that can be useful.

Every Sunday I fire up the George Foreman and make all my lunches at once in containers that include 4-6 oz of protein (chicken, turkey burger, ground beef, steak) 1 serving of rice/pasta (Usually 2 oz dry) 1-2 servings veggies (broccoli, peas, beans, etc.) 1 tablespoon of oil (Sesame or EVOO) It's my basic formula for…

Try www.bodybuilding.com. There are workouts, databases, etc. of exercises and programs that you can emulate. There are also instructional videos on how to do each one. Good luck.

Pretty much anything by the following: Disturbed Device AC/DC Adema Deuce Halestorm Metallica Saliva T.I.

Rows are the best for your back. Can be done with barbells or dumbbells, whatever you have available. Also, upright rows are good and can be done with barbells or dumbbells. If you have a bar, pull-up are great for your back too (assisted or free). For arms, dips, curls, overhead presses, over head extensions, tricep…