you can eat ANYTHING so long as it matches up with the macros you need to hit.


Proteins include: Meats (any), seafood (any), eggs (any), protein shakes/bars (dont get soy), dairy (cheese, milk, yogurt, and cottage cheese), etc.

Fats include: eggs, milk, cheese, olive oil, vegetable oil, butter, avocados, peanut butter, nuts, etc.

Carbs include: grains, rice, potatoes, breads, pastas, cereals, buckwheat, oats, granola, tortillas, chips, etc.

Veggies include: any (veggies are only considered a carb if it's potatoes, corn, carrots, peas, or beans)

Fruits include: any (fruits are considered a carb)


edit: also keep your sodium down to approx 2,000mg / day and keep your sugar in check also.

This post was edited by SKCRaynor on Dec 21 2010 12:48pm

Hey there. Essentially I want you to keep your workout exactly as it is, but one of the days where you aren't as busy as the other days, either come in to the gym for a SECOND workout and train just the left arm, or do it immediately following a workout (I arbitrarily chose legs). You can pick what day works best for you.

Keep the plan to exactly as I prescribed to you before....just add in the left arm...do not make a 7th workout day either.

If the equipment you are using doesn't have a method of saving you from a true fail, you defintiely need to just grab a spotter at the gym and have him watch you and prevent you from dropping weight on yourself. Just pick a random person who is of decent physical shape and ask them to spot you because you are doing a failure set.

generally you get more than enough salt from foods you eat already. Read the nutritional labels always keep your daily salt to 2-3K mg's per day, maximum!

It all depends on what kind of protein, when you are eating it, and how YOUR body metabolizes it (depends on the person).

Generally 30-40g of any ONE type of protein is fine. Any more than that would be reserved for post-workout purposes when taken with a good dose of sugar to spike insulin and flood the muscles with the aminos you just consumed (in the form of protein shake no less).

If you are mixing proteins...example: cottage cheese (slow acting casein protein takes 6-8 hrs to digest) and a whey protein shake (fast acting whey isolate takes 15-30 minutes to digest) you can eat up to 30-40g of EACH if desired.

as for milk and eggs...

1 regular store brand large egg has 6 fat and 7 protein. Egglands Best large as 4 fat and 7 protein.

Whole milk has 8 protein, 8 fat, and 13 carbs per 1 cup (8 oz) and SKIM milk (2%) has 5 fat, 12 carbs, and 8 protein in 1 cup (8 oz)


This post was edited by SKCRaynor on Dec 21 2010 12:59pm

hey there. Please see these posts:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337078542
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine

Generally it is all dietary and hygienic...there are rare cases where diet and improved hygiene will not help and that is there pharmaceuticals come into play. However I'd like to try the following first:


1. Start isolating certain foods to determine an allergy. The most common foods to temporarily eliminate are: Wheat (any product with wheat gluten...she needs GLUTEN FREE foods), Dairy (any dairy product...milk, cheese, etc), Sugar (eliminate refined sugar COMPLETELY...no candy, cakes, cereals, sodas, etc.), and also try to eliminate some meats (avoid red meat, and avoid shellfish).

Gradually remove each item for 1 week total (NO CHEATING) and see if the condition improves with any of those or a combination thereof. You can try one solid week without ANY of those things and if the condition improves at least you know ONE or more of those items was/is causing the issue. If there is no improvement, move onto step 2:

2. Increase water intake, and decrease caffeine intake, and totally eliminate artificial food color and flavor from the diet. She should drink approx 1 gal of water per day, TOTALLY eliminate caffeine intake, and TOTALLY eliminate any artificial colors or flavors from the diet (read the labels!!) If after 7-10 days of this there are no changes, move onto step 3.

3. Try showering more frequently. Twice a day with HYPOALLERGENIC soap (google it or just buy 100% pure natural soap with NO perfumes/dyes/colors/etc). Make sure to shower after physical activity no matter what. In addition, replace bath/shower towels after EVERY use - do NOT reuse the same towels more than once. Also wash all clothes in HYPOALLERGENIC detergent! (that means free of dyes/perfumes/etc). If this does not improve the problem after 5-7 days, move to step 4.

4. There are supplementation routes to take as well. Usually superdosing Vitamin A, Vitamin B (complex), Vitamin E, and Zinc for about a week and then using just regular doses after that helps in a lot of people. Use the following dosages:

First Week:

Vitamin A - 50,000 iu (25,000 iu 2x per day)
Vitamin B Complex - (B2 and B6 100mg per day and B12 500 mcg per day)
Vitamin E - (400 iu 2x per day)
ZMA - (3 capsules before bed and 3 capsules in the morning)

Every week after that:

Vitamin A - 50,000 iu (25,000 iu 1 x per day)
Vitamin B Complex - (B2 and B6 50mg per day and B12 250 mcg per day)
Vitamin E - (200 iu 2x per day or 400 iu 1x per day)
ZMA - (3 capsules before bed)


If these supplementation doesn't help after approximately 2 weeks, then move onto step 5


5. See a physician. There may be an underlying medical condition that requires specialized treatment or medication to properly combat.


Hope this helps!

every week!

Jet Fuel is banned in my country

I'm wondering if you have an other good fat burner to recommend me?

What up man, how do you feel about NO shotgun (as pre-workout) and NO synthesize (as post-workout)? I assume you know of these supplements because they seem quite popular so I didn't post links for 'em?

Pure caffeine. Drink 2-3 cups of 100% natural coffee per day first thing in the morning on an empty stomach before doing morning cardio, if you don't do the cardio, wait approx 30 minutes before eating.