Chunk Light is the superior product, due to much lower mercury levels.

Hey there. Here is a link dump of most of my plans that might benefit you. Please take a look and let me know if you need clarification and/or customization.

thanks!


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=347927450
Bulking / Cutting / Body Types / Caloric Needs

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)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=390027246
10x10 6 day

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=390946395
3 day Power Training

2,000 cals on non-workout days, and 2,200 cals on workout days should be the correct numbers for rapid fat loss with around 30-60 minutes of exercise per day.

Keep up the good work. 6-7 solid lbs of fat per month is excellent progress!

Height: 5'10"
Weight:150
Bf%: I would say its low bc I'm nothing much more than skin and bones. Any way to actually tell? I can take pics if needed.
Medical: asthma
And I do have full gym access just can change weekly so a general schedule would be nice and ill just move the day of lifting that I missed to the next time I go. I should be able to make it 4-6 days a week though

NO problem.



Try these workout plans:


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

5x5 plan (strength and size) (Run this for approximately 8-12 months, then move on to hypertrophy for the next 4-6 months)


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

Hypertrophy Plan


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 nuts (any)
Meal 4 - 1 large chicken breast or lean steak (approx 8 oz) + 1 cup brown rice + 1/2 cup black beans + large serving of veggies + tbsp olive oil
Meal 5 - 1 can of tuna (or 4 oz chicken) + whole grain crackers (or whole grain pasta) + veggies (broccoli/green beans, etc) or salad
Meal 6 - 1 cup cottage cheese + cinnamon (optional) + mixed nuts + berries


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 gal of water per day as well!


Ok now the supplements:


First of all, creatine is a MUST.

I'd recommend Optimum Nutrition Micronized Creatine Monohydrate. Follow the dosing directions here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing




next, the other supplements:


1. Multivitamin (NOW! ADAM) - Take 2x per day
2. NOW! Super Omega 3 - take 2x with every other meal (so basically 3x per day with meals)
3. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
4. Twinlab Stress B - take 2 capsules per day
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
7. NOW! C-1000 caps - take 2x per day (1 AM and 1 PM)

These supplements are optional, but listed in order of importance.

When do you think I should change my routine? Currently doing 6 day split. Chest/ bis, back/tris, legs/shoulders.

When will I be able to do 1 muscle group per day? After I lose enough fat? 185 is my goal but I might have to go farther.

Is 1 muscle group for strength or muscle growth or something.

This post was edited by Hboy on Apr 14 2014 07:10am

For cutting, one major + one minor muscle group per day is ideal.

For bulking, if you are focusing on STRENGTH, you should stick to one major muscle group per day, with a maximum of one support group per day (IE: Chest/bis). However, some people respond better to one general muscle group per day, ie: Chest, Back, Legs, Arms, Shoulders (5 day split).

On hypertrophy, you would train 2x muscle groups per day.

For pure power training, you would only do 1x muscle group per day, focusing on specific exercises.

The bottom line is that everyone is different, and you might benefit from 1 muscle group per day, whereas someone else might benefit from 2x per day.

After you reach your body fat % goals, you should begin 5x5 training to improve your platform, and ultimately we will revisit this as we see what kind of gains you make.

That helped quite a bit so far. Had to look up some of the stuff, because I'm still "functionally illiterate" to a lot of english gym terms. Anyway... I probably should have been more specific with some stuff. I'm curious about bulking as I've never really done it before - nor have I done serious steady work outs until now (trying to!), but I tend to believe that cutting might just be my best bet. Being sort of short (5"6) and not quite heavy alredy (~130-135), I'm mostly looking to work on muscle definition, speed and explosion (running) and overall athleticism. Muscle gains are welcome too. I'm doing it to feel/look better and to improve as a recreational defensive back.

I'm not quite sure what my body type is. Consider I've never really been above 142-143 pounds, with a little higher body fat than now. Another question is, with my current objectives and numbers, should I also maintain a cutting diet to see improvement?

Thanks so much!

This post was edited by Jaypee on Apr 14 2014 03:58pm

Given your relatively small size, I would HIGHLY recommend you go on a bulking cycle in order to build a decent muscular foundation. From there, you can work on more specialized training once you get where you need to be. For 5'6, 150-160 lbs with around 12% body fat would be ideal.

First start with this plan:

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


As far as diet goes, try this:


Non-workout days:


2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste


Workout days:

3,000 cals (approx)


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef) - 10g fat + 45g protein + 10g net carbs
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs
Meal 6- 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs