Can you post ur diet raynor, just curious what you eat.

It varies based on the cycle I'm on - either bulking, cutting, or maintenance.

For example, I've been purely on maintenance of late, which is approximately 3,000-3,500 cals.

Meal 1 - 40g Optimum Nutrition Pro Complex Natural Shake + 2 bananas (400 cal)
Meal 2 - 2 cups greek yogurt + handful of almonds + power crunch bar + raw celery (450 cal)
Meal 3 - 8 oz chicken + 1 cup rice + 1/2 cup black beans + 1/2 cup pinto beans + 1 cup of green peppers/onions + 1/2 avocado (650 cal)
Meal 4 - Large salad w/ a huge variety of veggies w/ olive oil and vinegar + 6 whole eggs + 8tbsp hummus + 2 slices organic whole grain bread (700 cal)
Meal 5 - 6 oz steak or ground beef + 2 cups cooked pasta + organic tomato sauce + 2 cups cooked broccoli (850 cal)
Meal 6 - 1 cup cottage cheese + handful of walnuts + cinnamon (sometimes a pinch of stevia) (250 cal)

I also do a 40g protein shake PWO w/ 1 cup of fruit (pineapple/bananas/apples/etc) (another 200-300 cal approx on workout days)

you go gym 7 days a week? or do you take a day off
also whats your last cheat meal you had

I just started lifting and I'm looking for a schedule. I'm wanting to go 4-6 days depending on the schedule which can change weekly. I currently 150lbs at 5'10. My goal is to gain strength and muscle and I also want abs. I also want abs. I would love a full day of cardio due to me being a heavy asthmatic and hoping that it'll eventually subside if I do cardio. I do not want anything that is going to be super high maintenance due to my bad work schedule. Links are good and maybe even a meal plan for each stage. Also what do you recomend as a protein drink? Something that is whey?

E: also if you could avoid abriviating the workouts or giving me a list of what abriviations you used and what they mean would also be appricitated

This post was edited by YourHopeAnDream on Apr 11 2014 10:11pm

should i eat the chunk light tuna or the albacore tuna? i assume it's ok from a can?

Greetings Raynor,

First off, thanks for the help you provide to the community; it's nice of you to share your knowledge.


I was wondering if you'd have any tips for me. I've been working on tightening my core for a few months now and can alredy see some improvement, although I'd like to have some tips on cutting/bulking. I've been trying to lower my body fat level and doing cardio/working abs, while doing some lifting, but not that much, therefore, I'd like to come up with a more steady routine of 4-5 sessions a week. I adjusted my diet a few months back and so far it's decent, weight isn't an issue, but I'm not as lean as I would want to be.


Thanks in advance.

Hey raynor, just had a cutting question.

for the past two weeks I have my calories to 2000 a day for my wedding in September I'm seeing results however I was wondering if I could be too low.

I'm currently about 260lbs, 6 feet tall and 26 and I do a six day split each muscle twice a week Sunday's off. minimal cardio, although I'm looking to do more weather permitting. looking to lose to about 230lbs

the google bmr said I should eat 2500 or so to maintain with no exercise accounted for.I have five months to lose weight so I don't want to rush this and lose strength any advice appreciated

weighed 204.6 on 3/16/14
weighed 198 on 4/13/14
6.6 lbs lost this month, I feel I could of done better but as long as avg 1.5 lbs a week I should be happy.
this last week was the worst I ever had, going to try and make next month better

I work out 4-5 days a week now on maintenance. On bulking, 5-6 days a week, on cutting, 6 days a week.

The last cheat meal I had was 50 deep fried and grilled chicken wings. Extra hot w/ garlic + BBQ + honey.

I would be glad to help you.

Please provide me your height/weight/rough body fat %, as well as any medical conditions and/or food allergies. Also let me know if you have full gym access or not. Thanks