Once a month or so, I like to do a 1RM of every major exercise. IE: Bench, Deadlift, Squat, etc.

SO once a month do this:


1 set warmup, 75% max weight for 2-3 reps (further warmup), then for 1RM, try for 5% over your normal 1RM (if you normally do 315 for 1 rep, you will try for 315 + 5% which is about 330) , if you make it, go up again by another 5% and see if you can do it. If you can, increase by 5 lbs (not 5%) until you hit the wall. USE A SPOTTER!!!!!!!!!!!!!!!!! (also take about 2-4 mins rest between sets)

You skipped my question

Revamping my diet again due to not making enough progress with my previous run. Could you throw me a quick one together?

Preferred Foods :
Oatmeal
Black Beans
Brown Rice
Chicken
Broccoli
Those thin wheat sandwich 100 cal things w/ some turkey
Ground beef 87/13 I believe they are

Stats 5"11
Wt: 192ish

Fat loss

Hey!

I started your anabolic diet about 3 days ago.. And I have lost 5 pounds on it already lol... Assuming most is waterweight.. I do cardio twice a day on it along with a workout... 2x caffeine pills a day, and green tea throughout the day

But I fricken hate not eating carbs, and the same shit everyday...

Could you make me a diet that can incorporates pizza, maybe some taco bell?

JK on a serious note, do you have any ideas on some alternatives for meals on your anabolic days? I have eatin the same stuff for 3 days now and I already can't handle it lol... Idk how im supposed to handle this for 2 months

This post was edited by MrBobMarley on Mar 7 2012 10:32pm

Gonna switch my routine to a 5x5 and try and cut some fat at the end of march
wanna make sure my marcos are in order first

6'2 215lbs
gonna be lifting mon/tues thurs/fri
wanna try and do some fasted cardio twice a week (from what i remember you had a lot of success with this)
gonna be shooting for roughly 2600 cals for my on days and about 2300 for my off days

lmk ^^

hey hope all is well with ya. was in the neighborhood so I figured I'd see what was going on


Hows med school going and what ever happened with all the flood stuff with your house?

hello, what sort of tests and exams i could undertake (list of all if you could) to check if my Gastrointestinal & Digestive Health (tract) is ok? because its been 15 months now since it started to play tricks on me.. and i don't know the cause.. i do not drink alcohol, do not smoke, exercise and eating healthy.. but seems its not enough.. i am very tired of living like this.. so exhausted.. i just want to know what's wrong with my digestive system..

I didn't skip your question, I responded with...what are your goals? muscle gain or fat loss? I waited for your reply. Now that you posted fat loss, I am able to answer...


You need approximately 2,400 calories on workout days, and 1,900 cals on non-workout days.

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 3 whole eggs + 4 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1 cup brown rice + 1/2 cup black beans + 5 oz grilled chicken + 1tbsp olive oil
Meal 3 - 5 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 5 oz grilled chicken + 1/2 cup black beans + 1 tbsp olive oil
Meal 5 - 4 oz ground beef + 1/2 cup brown rice + 1 cup broccoli + 1tbsp olive oil

You can also have a 40g protein shake post workout.


On non-workout days:

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 2 whole eggs + 6 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1/2 cup brown rice + 1/2 cup black beans + 4 oz grilled chicken
Meal 3 - 4 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 4 oz grilled chicken + 1 tbsp olive oil
Meal 5 - 4 oz ground beef + 1 cup broccoli + 1tbsp olive oil


As you can see the changes are fairly slight, but enough to warrant the calorie difference.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List

You need this first.

In regards to keto meals...

Here are some samples:


Breakfast - eggs + bacon + cheese all mixed together in a frying pan with some green peppers. Use any 0 carb hot sauce for flavor. Amazing.
Meal 2 - Chicken/Turkey/Tuna/Steak/Fish on top of a green salad with olive oil and apple cider vinegar. As a substitute, try 1 can of tuna or 1 chicken breast chopped up, add mayo/celery/mustard and make into "tuna or chicken salad", then put some cheese on top and melt it in the oven. Mmmm.
Meal 3 - Ground beef patted into a flat circle + olive oil + melted cheese + zero carb or very low carb sausage + green peppers + bake in the oven for an amazing meatza!
Meal 4 - Grilled Chicken Chunks + cottage cheese + romano cheese + garlic + parsley mixed up and heated until the cheese gets gooey. Tastes like chicken mac and cheese...epic.
Meal 5 - Grilled Steak w/ olive oil + side of avocados
Meal 6 - Cottage cheese or regular cheese + beef stick or ostrich stick.


There are tons more suggestions, you can google "keto meals"

6'2 215 wanting to cut fat would require around 2,000 for non-workout days, and 2,500 for workout days.

macros somewhere around 40/30/30 (% of calories - not grams) Meaning, 40% calories from protein, 30% calories from carbs, and 30% calories from fat. (200g protein, 150g carbs, and 70g fat ----- non-workout days) and (250g protein, 190g carbs, 80g fat ------workout days)

Hey man.

Everything is good. Almost finished with med school. Will be going into residency and internship afterwards.

I live in an apt now, closer to school anyway. Never got insurance to pay out and had to eat the whole thing...very bad, but it is what it is.

How is everything with you?