Quote (SKCRaynor @ Oct 31 2012 06:28pm)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan  (best for strength)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (best for size)

Quote (SKCRaynor @ Oct 31 2012 06:32pm)

I would stick to a solid cutting plan like this one:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


And then start hypertrophy on your next bulking cycle to really maximize your gains.

Quote (TheOak @ Nov 19 2012 08:19pm)

I know he has posted it plenty times before, so I'll gib.

lirongozlan@yahoo.com

Quote (CMBurns @ Nov 23 2012 11:38am)

So I was talking with a friend about all the different things we tried back when I trained a lot. One of the programs I remembered the most (namely because of the amount of puking it caused) was the 30/50/70 program. I figured I'd share it (again? Not sure if I ever talked about it here) because it brings back memories and it's a good way to perfect your form and make compound exercises become stupidly easy to perform.

Now I know it seems like overkill and...truthfully it is, but it's a memorable experience (if you have the ballsack to get through all of it) and at the end you'll know you can do that exercise properly. Obviously it also yields results.


30/50/70


This is for squats and deadlifts only. Don't bother doing it anywhere else, those 2 exercises are the ones you wanna do it with.

Grab a weight you can do 15 reps with (not more, not much less).

It's a 9-12 weeks program (12 if is you're out of tears to cry but wanna go on)

Week one: Grab the weight you selected and do 10 reps per set for 30 sets. As you progress in sets, in order to stay at 10 reps you'll have to lower the weight eventually. Just make sure before dropping the weight that each 10th rep is harder than your dick would be fucking jessica alba.

Week two: Same weight as the previous week, 10 reps per set for 50 sets.

Week three: Same weight, 10 reps per set for 70 sets.

Keep in mind that is the ONLY exercise you'll be doing for that day.

The next groups of 3 weeks, you repeat the same but you increase the starting weight and you HAVE to finish your last set with a higher weight than the previous 3 weeks.



Like I said, it's a fun experience, you'll master the exercise, the form, etc. The results come mostly in the form of discipline, endurance, some mass and knowing the exercise inside & out. Oh and you'll probably be afraid of stairs for a while.

Quote (Lightman @ Nov 24 2012 08:43am)

The question at hand isn't whether X route will work whilst Y route will not. Nearly all combinations will yield results. The question should always revolve around achieving your goal at the minimal cost, time & effort, A.K.A the best results.

Optimal size is gained via surplusing while performing hypertrophy range routines, purely, and strength training while deficiting, regardless of trainee level, history or expertise. Case closed.

Reason: Lactic acid explusion tears the muscle and enables cross-section growth. 1-5 repetition strength training does not offer that. 6-8 repetitions barely scratch the surface of the mmo/L threshold (Research shows at most, a level of 2.7 mmo/L using the highest weight possible at >10 repetitions in any given exercise. Once the individual reached 12 repetitions and higher, the threshold reached a 3.8-3.9 mmo/L, nearly reaching the threshold itself).

Another way to look at the matter is ask yourself whether X weight = Y apperance/physique. The absolute majority of the strongest AAS induced powerlifters of all times never appeared as muscular as any other bodybuilder concerned with size.

Whether or not you'll be able to squat 400lbs in the future is not a detriment or a factor with reaching the maximum growth in the given sarcoplasmic range.
The real problem is the mentality towards strength in general and its purpose which has been forgotten and twisted into, for the most part nowadays, an ego contest.

Quote (SKCRaynor @ Nov 27 2011 08:38pm)

Hey there Tommy. You are picking a great time to start getting serious with bodybuilding. I started at your age as well.

What you need is a good bulking plan...




Try these workout plans:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636

5x5 plan (strength and size)


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583

Hypertrophy Plan (volume, pump, and cut).


and also use this for abs:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine



As for diet - you will need a solid bulking diet with proper supplementation to accomplish this.


You will want to take in approximately 20x your bodyweight in calories. So if you weighed 150 lbs, you would want to take in approx 3,000 calories.

You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.

So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.


A sample meal plan for you would be:


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 + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts


You can change this meal plan up as much as you like as long as you preserve the macros needed above and eat every 2-3 hours. Don't forget to drink at least 1 - 1.5 gal of water per day as well!


Ok now the supplements:


First of all, creatine is a MUST.

I would recommend Scifit Kre-Alkalyn 1500 caps (take 2 pre-workout and 2 post workout on training days, or just 2 in the AM and 2 in the PM on non-workout days)



next, the other supplements:


1. Multivitamin (NOW! Adam or CL Orange Triad) - Take with breakfast and with meal 5)
2. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
3. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
4. Kre Alkalyn (see dosing instructions above)
5. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
6. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime


Those are just the basic core supplements for now. There are a lot more I could go into detail about, but for your purposes those should do nicely.


Hope this helps!