Quote (SKCRaynor @ Apr 14 2014 06:23am)

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.

Quote (Starcrater @ Apr 14 2014 06:50pm)

what would change in this with 5'10" height
195 pounds 20-22% body fat
full gym access
no medical issues
thanks in advance

Quote (StuOwen86 @ Apr 15 2014 08:17am)

Hi Raynor,

Well here goes, I'm 115kg (250lb) and 6'2 not sure on BF% just know its ALOT which is really getting me down now and I've decided to get my ass into gear went the gym yesterday for the first time in 18 months with a guy from work who works the same shift pattern as me so hopefully will have a regular partner to keep me motivated and spot, I stopped last time due to injury and got depressed and probably in denial about the weight I was putting back on until bam 250lb... Now I'm thinking of starting on the 5x5 rather to build up muscle and strength and sort my diet out which is coming on ok.

Main goal is to build muscle so I don't look super skinny or sick when I loose my weight and this is hopefully a LONG term plan don't want to waste time dreaming of a quick fix... Going the gym would not be a set times due to working 13 hour shifts so could be in the Afternoon before I go in on Nights or During the Evening after working Days I only work 2 days/2 nights then have 4 days off so would probably use my days off to go the gym and one of my working days so I'm not rushed my work is pretty sedentary but I do get up and TRY to keep a little active. 

I've gone from

Meal 1 - Nothing
Meal 2 - Bacon/Sausage on Thick white bread
Meal 3 - Nothing or some Crisp or some junk
Meal 4 - Nothing
Meal 5 - Pizza, Pasta, Burgers, Chicken, Fast Food.. Pretty much anything I wanted with no thought to calories/nutrition.

Not much fluids although I'm not a big fan of fizzy drinks so this was 95% Water (and some fruit juice to mix with the water) and very few vegetables or fruit

Currently ( A rough guide as I'm only a week into it the diet at the minute)

Meal 1 - 2-3 Eggs on Low GI/Wholemeal Bread (Scrambled/Poached or Boiled)
Meal 2 - Fruit and a small piece of cheese
Meal 3 - Chicken/Turkey Breast with Wholegrain Rice/Pasta/Veg or Salad OR a Chicken/Turkey/Beef Wrap with salad (trying to stay away from Mayo or the Low Fat mayo at the min)
Meal 4 - Yogurt/Fruit/Nuts or might buy some Protein Shake Mix ( I used to buy Optimum Nutrition Gold Standard as it was low in carbs but not sure if this is the best option on the 5x5)
Meal 5 - Chicken/Steak/Turkey/Salmon with Veg and either Sweet Potato/Rice/Pasta depending on what I've had through the day or just extra Veg

Only Supplements I have at the minute is Fish oil 1200mg Omega 3 (2 with each main meal) and maybe 2-3 litres of water

Any advice would be greatly appreciated...

Stu

Quote (StuOwen86 @ Apr 15 2014 10:39am)

Actually another quick question if you don't mind, could I fit Pork (chops/loin steaks) or Lamb or Duck in anywhere I was thinking the pork may be ok with the fat cut off but as lamb and duck is a fatty meat it would be harder to trim it off. Maybe Lamb and duck could be a treat.

Thanks.

Stu

Quote (tRen90 @ Apr 16 2014 09:41pm)

whats up bro, so i have a question. like.. a year, years and a half maybe i stopped drinking milk. but when i did that i didn't really supplement with another source of calcium or vitamin D. i feel as though my bones are weak because of it. and I'm just worried , how might i get back on track to having health bones / proper calcium magnesium amounts ? i still don't wish to consume milk, yogurt is fine. i plan to juice dark greens to supplement i just never got around to it.