grantdumas7 Member

1. If that's all is available then you have to make due. You could also check out gyms in the area. Many have a daily fee that you could take advantage of. 2. I wouldn't recommend it. Deads are taxing exercise. Keep it at 1x5. If you want to do higher volume of deads then drop volume and weight of the squats. 3. It would…

You'll be able to increase weight fairly quickly as you increase your neural adaption or mind/muscle connection. For the time being rep ranges are irrelevant. You will get stronger no mater what reps you do.

Here are a few suggestions. You need to wind down before going to sleep. If you need to use a computer near bed time, install a program called flux. It will automatically dim which is supposed to help your brain think it's getting ready for bed. Try relaxing music or binaural beats for sleep. Listen to these on the floor…

Don't stress so much on what it says on the scale. Does your body look better in the mirror? Have you taken before and after measurements?

Dextrose is fine both post and pre-workout but don't expect some magical insulin spike that will put on muscle. It's an easily digestible carb source and and an easy way to add calories. You could easily drop the dextrose and replace those carbs with anyother carb souse such as the other 1/2 of the banana or even oats.

One thing to keep in mind it the GI is only useful if you are just eating that particular food alone. Adding protein and or fats will lower the GI. That's why using the GI has gone by the wayside.

I did google and I do see where it says excess protein can cause the liver to be over worked and causing the problems you mentioned, but I don't see anywhere that it does cause these problems. I wonder if there are any actually studies that done were excess protein indeed caused liver damage. I know high protein intake…

Yet, whey protein may actually help people with liver disease caused by hepatitis. Whey protein is high in cysteine which breaks down into glutathione which is an antioxidant that aids in liver support.

Your body only absorbing X amount of protein is a myth. It will absorb all of it.

Don't worry about taking a dangerous amount or too much protein powder per. day. You could take 100-200 gram of protein powder per day and still be fine.

Add calories slowly until you reach your calorie goal. Homemade "weight gain" drinks can help. Here is just an example Milk (any type even almond) protein powder banana or any other fruit PB, almond or cashew butter Depending on what type of milk you use and and how much, this will give you 500 to around 1000 calories.…

As others have suggested mobility work would help. This issue is bought up in this video at the 4:29 mark. https://www.youtube.com/watch?v=ZhUcwLEI83E&hd=1

10-15 of HIIT is plenty. Your slow portion should be at least twice as long as your intensity portion, so 10 intense followed by 20 slow or even 30 seconds would be ideal.

You should be deadlifting to the ground and not on stacks. Those are more of partial deads. Keep the bar in contact with your shins the whole rep and before you lift the weight, pull slack out of the bar. In other words don't lift the weight immediately as you come on but instead keep your body tight and pull slightly up…

Or even The Texas Method.

You do want to get you calories up but how fast you do it during the day is an individual thing. Some people get their cals in 2-3 meals while others 4 or more. If you are feeling bloated then you may want to eat smaller more frequent meals. I personally like the 4 or meal approach more than the the 2-3.

The best schedule is the one you can commit to.

Im doing the Texas method so I do 5x5 squats and 1x5 deads on the same day. I squat x per week and dead once. If you do them on the same day you have to be careful with how you do it.

I don't believe it was meth in the product but a meth like product which is not the same. I used craze before and honestly it wasn't any better than any other preworkout. It was overhyped.

I know these are essential amino acids but companies will list some sore of whey protein as the first ingredient and then a BCAA complex as on of the next few ingredients. I also know about taurine and creatine spiking nitrogen test results. As far as brands go, I use true nutrition. You are can mix different proteins ,…

More reputable companies will not have BCAA listed separately in the ingredients.

Be careful of cheap protein powders like Bodyfortress. They are known to amino spike meaning the label may say 30 grams of protein but you are really only getting 15 or 20 grams. The rest is coming from BCAA which are not complete proteins. If you see Leucine, Valine and Isoleucine, in the ingredients then it's amino…

Look at doing ICF 5x5. A lot of people say you will gain size and strength on it.

Up your carbs to around 350 to 400 grams per day.

No! There is no rep range for toning. Reps in the 8-12 range are generally for hypertrophy. Endurance begins around 15 reps.

I use a pre-workout called buzzsaw from truenutrition. It doesn't have as much ingredients as most pre workouts but it is effective and inexpensive. http://truenutrition.com/p-995-buzz-saw-30-servings.aspx Also as Steve suggested, coffee could work as well.

Just like protein powders there are carb powders. www.truenutrition.com has various carb powders you can try. You can even mix different ones.

1lb per week is around the upper threshold you want to shoot for. Gaining too much too fast means excess fat gain.

I have tried it and thought it was a good pre-workout, but the taste is not the best. It is a little spicy due to the capsicum extract.

The pre-workout energy drinks are okay when used occasionally. You could also drink coffee or even take caffeine pills as an alternative. A couple of other alternatives are phenylpiracetam and adrafinil. https://liftmode.com/phenylpiracetam-carphedon-5-grams-0-18-oz-99-pure-fblm.html?gclid=CL3c0crt4LwCFYdgfgodiXEACQ…