It's perfectly okay - I totally understand, and eternally respect for for your response =)

Hope everything is going well for you!

Quinoa is also MUCH more nutritious than rice.

I should really start using it more in place of rice.

But as you know, old habits die hard.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241

that one provides all the info you need including a sample diet plan.

Some basic staples that you should guy from the grocery store include:


Proteins:

Pick at least 2 from this category (or as many as you'd like):

Chicken, Turkey, Tuna, Other Fish, Lean Beef (90/10 or leaner), Eggs, Cottage Cheese, Shrimp, Lean Pork (I don't recommend pork unless you really love it)


Carbs:

Pick at least 2 from this category (or as much as you'd like):

whole grain bread, whole grain pasta (or brown rice pasta), Brown rice or Quinoa, Brown Rice Cakes, Buckwheat, Lentils, Potatoes, Sweet Potatoes, Whole grain cereal, Oatmeal, Cream of Wheat



Fats/Dairy:

Pick at least 2 from this category (or as much as you'd like):

2% Milk, 2% natural cheese (lower sodium if possible), Greek Yogurt, Regular Natural Yogurt, Olive Oil (THIS IS A MUST!), Peanut Butter, Mixed Nuts (or any nuts/nut butter), Flax Seeds/Oil, 100% natural Mayo, Heavy Cream.



Fruits/Veggies:

Pick at least 3 of ANY fruit/veggie.

However, potatoes/corn/peas do NOT count as veggies (they count as carbs because of the high starch content).
For fruit, all fruits are acceptable.


Hope this helps!

Here's a grocery list someone made before if you want haha : http://i55.tinypic.com/6jdlag.jpg

Should I do the size and strength workout(5x5) before the Hypertrophy Plan? I'm not sure which would be better for me.

For building pure STRENGTH...the 5x5 is superior.

For more of a bodybuilder look of the pump and total size/volume, go for the hypertrophy

sup Raynor. just a quick question. What is the best way to shrink your skin after dramatic amounts of weight loss?

hey, how much green cruciferous vegetables do you recommend somebody on a clean bulk to eat per day? like a weight estimate?

also

i know you recommend vinegar with olive oil for dressing, but how much of each should i mix together? in what proportion?

This post was edited by MegaVovaN on Mar 19 2011 10:32pm

Strength training!!

If the skin is truly very excessive...you might need surgery.

These are the best for muscle building:


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


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

Do not overthink this for a clean bulk...for a clean bulk just eat as many green veggies as possible in general. If you hate veggies and just want a bottom line, I would say go for at least 3 servings a day. However if you like them, eat up!

as far as o-oil and vinegar...about 1tbsp o-oil + as much vinegar as you need to taste. I like balsamic myself.