Any oil that is cooked to the point of smoking eliminate it's antioxidants and accumulates free radicals. This damages the nutrition properties of the oil and also increases your risk of cancer (marginally).

When I fry something in olive oil, I try to fry it at a low enough heat to ensure the oil doesn't reach it's smoke point. However, extra virgin olive oil is still the safest and healthiest oil to cook with...period.

Hey there.

Check these out:

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan

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

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

Hey there. Yes you can definitely gain 35 lbs in a year both muscle and fat with water included.

To perform a proper bulking routine for you being a HARDGAINER - you will need a few things.


1. Excessive calories (approximately 3-4x as much as your BMR requires. If you need 2,000 a day, you will be eating 8,000).
2. Digestive Enzyme Supplements (NOW! Digestive Enzymes) take 1-2 with EVERY meal. This is absolutely ESSENTIAL.
3. Weight gainer - Cytosport cytogainer (you already have this - take 2-3x shakes per day in ADDITION to your regular meal plan)
4. Water (drink at least 1.5 gal per day)
5. Strength Training (5 days per week with 2 days of rest - NO CARDIO)


Sample diet for a person who's BMR requires approximately 2,000 calories per day (your diet will be approximately 6,000-8,000 calories as a result)

6,000 calorie meal plan sample

Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 6 whole eggs + 4 strips low sodium bacon + 2 slices whole grain bread w/ peanut butter and jelly (approximately 1,000 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 6 oz chicken breast w/ olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies + 2 oz cheese (approximately 1,000 calories)
Meal 5 - 6 oz ground beef + 1 cup tomato sauce + 1 large serving of whole grain pasta + 2 oz cheese (approximately 1,000 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)

8,000 calorie meal plan sample

Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 3/4 lb hamburger + 2 oz cheese + whole grain bun + large serving of veggies or salad + 1 large baked sweet potato (approximately 1,500 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 25 grilled chicken wings w/ bbq or any sauce + 1 large loaded baked potato + 1 large serving of veggies or salad w/ ranch dressing (approximately 1,500 calories)
Meal 5 - 12 oz sirloin steak w/ butter + 2 cups whole grain pasta or brown rice w/ sauce of your choice + 1 large serving of veggies (approximately 1,500 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)


Remember to keep the sodium to a minimum...no more than 2,500-3,000 mg per day.

Also remember to eat plenty of veggies and fruits.


If you follow this diet plan properly, and follow a workout plan illustrated below, you will gain plenty of weight. Remember to weight in ONCE per week on the same scale under the same conditions and record your changes.


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan


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


This post was edited by SKCRaynor on Jan 23 2011 09:08pm

Appreciate it.

What about the symetrical problem?

reading everything. Thank you raynor!

I trimmed my beard a bit for this picture



Stats : Bench 155 5/5/5
Squat 220 5/5/5
Deadlift 225+ 5
Weight 179 lbs , up 4 pounds since December been on a Strength program for a few months.
Height: 6'1

Not sure what to do , keep strength training , bulk (dont really want to) , or cut?

I dont think my lifts are great enough to be successful on a BB routine though.

/edit , I would actually like to cut down to about 10% BF , but I dont want to do a 6 day split at the game , I'd rather do 4 at most. Can you help. I also need a diet , as I've never once cut before.

This post was edited by dirTyMan on Jan 24 2011 12:11am

Ok, so would this be a very good breakfast then?

2 scoops of whey (appr 44 g of protein) /w water + 1 cup of oat meal + 1 banana + blue berries

Another question. Is eating beef liver often healthy?

Hi, Raynor!

I'm doing the Hypertrophy program you gave me, but I got a question about it -

How much rest between each exercise?

Also, you said you've wrote wrong in that with 75% of max, that the correct actually is 85% of max on those sets in there, and you're still giving many people it without changing ?

This post was edited by SyB_BaM on Jan 24 2011 09:09am

I just had some tests done at my local gym and one thing that stood out was according to their test, they said that my lean body mass was 223.4 lbs so the rest of my body is fat which creates a high BMI. I was wondering that if I do try to bulk up once I burn off a lot of this fat, what weight should I realistically be thinking of being at once I start bulking up? 223.4 lbs for lean body mass sounds like a lot. Is that a big number or is that really nothing compared to others?