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How about raisins or chopped dates? They would give you plenty of sweetness, and fiber as well (not to mention other nutrients that no sugar contains).

DLs, definitely. Especially for the glutes

Read the FAQ. But basically, get your maxes at 15, 10, 5, and 2resp. Then, base your progressions on each max- I find a 5% increment to be best, especially if you have fractional plates. This way, you end up at each N-rep max without going too low at first (you'll always start at 75% max if you...

I dunno- I think you have a good workout here- Why did you change your mind and base your switch offs on a week rather than every other w/o?

Bryan didn't catch this one, so I'll step in- I've kept ground flaxseed in my freezer for over a month, without any problem. As to the fridge, I dunno- I don't keep them there! BoSox- As long as you keep your walnuts in tightly sealed jar in a cool place, they should be OK, but it's (a very...

Like Bryan says, flax oxidizes very quickly- you can tell when this happens, as the product (seeds, meal,or oil) takes on a distinct odor- very much like linseed oil (oddly enough!)) you'd use for painting or refinishing. I buy seeds in 1lb bags, and then grind 'em up all at once, and store...

That depends on the results you're looking for! If you're looking to lose weight, then yes, 30-45 minutes is what you should aim for- even 60 for some people is best. 25 minutes is pretty borderline-

Daxie and O&G are quite correct- go to a sports medicine doc. If s/he doesn't prescribe progressive resistance exercises and anti-inflammatories (aspirin's good, some people like the "profens" - ibuprofen, ketoprofen, etc.- better), then that should be a red flag for you. If you...

yeah- go see a sports doc. From what you describe, are you sure it's a biceps insertion problem and not a rotator cuff? In any event, shoulders are *really* tough customers- when I was an athletic trainer, only the most experienced trainers were allowed to deal with them, and for good reason-...

wrist curls, forward and reverse, and alternate between DBs and ez-curl bar.

Looks pretty good to me! The only thing I'd think about changing is the rep scheme- you might try 1 set through the 15s, 2 through the 10s, and 3 through the 5s, maybe adding in dropsets for the same body parts at that point. This is just a suggestion, though!

Oh yeah- it pays to count!!! BTW, fitday is great, especially if you have a fast connection. If you're looking for something portable, and you have a Palm, I'd recommend Nutricounter. Not tring to be a shill or anything, but it is a very useful and inexpensive (like about $35) tool that you can...

Dear O&G- From another oldster- Happy B-Day and all the best for continued health and happiness! Jake

Seitan is another name for gluten or "wheat meat." It's isolated gluten from wheat flour. It comes in a variety of forms- canned, plastic tubs, frozen, dehydrated- and bears an uncanny resemblance to chicken or beef, depending on how it's prepared. That's not why I eat it- rather, it's...

I eat seitan (about 30g pro/4oz serving) pretty much every other day. Tofu is a good source (about 10g/4oz), and don't overlook cottage cheese (16g/.5cup of non-fat). Oh yeah- textured vegetable protein (TVP) is also packed (16g/1oz dry), and makes great sloppy Joes, chili, and even a nice...

I'm with O&G on this re: protein shakes- I stopped using them a year or so ago, and everything's working out just fine. I don't eat meat or fish. My protein sources are tofu, gluten (seitan), beans, and dairy, and that gives me just what I need, even for bulking (if I want to do that).

There's modest evidence to this effect (see below). Plus, there's a fair amount of evidence indicating its usefulness some neurological disorders, such as Amyotrophic Lateral Sclerosis (Lou Gehrig's disease) Oral creatine monohydrate supplementation improves brain performance: a double-blind...

Totentanz is right. And ultimately, losing weight is all about the calories. You can, and will, lose weight just as, if not more, successfully using a standard calorie-based diet (ADA, Weight Watchers, whatever) as any other diet out ther *as long as* the cals in are less than the cals out...

Sure- that works!

I'd rest one day a week, definitely. Your diet looks good for content, although it's hard to tell without quantities how many cals that adds up to. I suspect, though, that you're carrying a nice deficit, or you wouldn't be losing weight! I can't agree more with domineaux' statement: That's...