for cutting...please read up here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

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

lol yeah, was a legit question.

was 'mirin his physique at his last fight.

hahaha I gotcha.

His physique reminds me a bit of Stallone. It lacks in total volume, but makes up for it with dry leanness.

http://www.boxnews.com.ua/photos/56/Wladimir-Klitschko166.jpg

Pretty vascular resting biceps.

So what would a split look like for the 3 separate sessions per day and caloric intake for someone at 6'4 280ish cutting down to that point.

Well, I've made over 150 posts in your thread. I gave a little donation for all your help. Thanks a lot.

Do you know a 5 day/week cutting routine with HIIT at the end of every workout that uses only free weights? Free weights as in dumbells, barbells is all I have access to. I'd really appreciated if you can give me one

This post was edited by MegaVovaN on Jul 5 2011 07:40am

It would be something like this...

5-6 days per week (preferably 6 days)

Workout 1: 30-45 minutes HIIT cardio first thing in the morning (fasting) - eat 30 minutes after completion of HIIT
Workout 2: 1-1.5 hrs strength routine (1 major muscle group + 1 minor muscle group split hypertrophy style)
Workout 3: 30-45 minutes of abs + sprinting at least 2-3 hours after the strength routine

Total of 2-3 hours per day total split up into 3 sessions.

As far as diet goes...it should look like this:

Workout 1 - (see above)
Meal 1 - (30 mins after completing HIIT) - 1 cup oatmeal + 1 apple or banana + 3 whole eggs + 8 egg whites + chopped green pepper/onion
Meal 2 - 2 cups brown rice + 8 oz chicken + 2 cups broccoli + 2tbsp olive oil
Workout 2 - (see above)
Meal 3 - 50-60g protein shake + 1 banana/apple + 10 almonds (30 mins after completing workout 2)
Meal 4 - 6-8 oz chicken breast + 1 cup black beans + 1 cup raw veggies + 1tbsp olive oil
Workout 3 (see above)
Meal 5 - 50-60g protein shake + 1 banana/apple + 10 almonds (30 mins after completing workout 3)
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + 10 almonds + cinnamon to taste

Now this really depends on your current metabolism, natural body type, and also total caloric output from the training. However, obviously if you start to lose fat TOO quickly, you would increase the calories about 300-500 per day. If you are not losing fat fast enough, decrease the calories by 300-500 per day.

Thanks a LOT megavovan for the extremely generous donation! I have updated my profile accordingly.

Yes a 5day cutting routine with HIIT and freeweights only...lets see what I can whip up for you...


Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis/back + cardio
fri - legs/tris/shoulders + cardio
sat - CARDIO ONLY (if possible)
sun - REST AND RECOVER

Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.

Mon - Flat Bench Barbell, Incline Bench Barbell, Flat bench Dumbbells, Incline DB Flies, Standing DB curls, Seated Hammer Curls, Barbell Curls

Tues - Straight leg deadlifts, bent over BB rows, Olympic bar T-Bar Rows, Lawnmower DB Rows, close-grip bench press (hands 4 inches apart), skullcrushers, DB kickbacks

Weds - BB Regular Squats, BB Front Squats, DB lunges, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military/shoulder press (BB or DB)

Thurs - incline DB press, flat bench DB press, incline DB flies, Standing DB curls, Olympic bar curls (standing), T-bar Rows, Bent over BB Rows, Good Mornings

Fri - Squats, DB Lunges, Standing Calf Raises, Close-Grip Dips (with weight plate(s) in lap if possible), DB Kickbacks, Seated DB Shoulder press, Standing BB shrugs, Standing DB Front/Lat Raises

Sat - CARDIO ONLY (if you can, do 30-40 minutes of HIIT cardio this day - if you can't it's okay)

Sun - CARDIO ONLY


you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.


just make sure to do a total of 30 mins HIIT post-workout.



for sunday - just take the day to REST and RECOVER

This post was edited by SKCRaynor on Jul 5 2011 01:10pm

Thanks a lot man.

If I had a diet like this:

breakfast - 3 whole eggs, 1 egg whites, 1/2 cup of oats, banana (fish oil, vita C, multi-vita)
lunch - 3/4 pound of chicken breast, 1/2 pound of asparagus, 100grams white pasta (fish oil, vita C, multi-vita)
snack - 2 cups 1% milk, handful of almonds
dinner - 3/4 pound of chicken breast, 1/2 pound of asparagus (fish oil, vita C, multi-vita)
1.5 hours before bed - 2 cups of 1% milk, handful of almonds.

Combined with the workout you gave me, how much fat should I be looking at to lose per week? Correct me if i'm wrong, I think its around 2k calories, if not pretty let me know, I made a rough estimate.
I'm 5' 8, 165 - 169 pounds right now.

This post was edited by MegaVovaN on Jul 5 2011 01:15pm

would THIS diet suffice for cutting :

1 cup oatmeal, 1 scoop protein powder, cinnamon
3 eggs, 2 slice whole wheat bread
tuna and whatever veggies ( do you have a tuna dish you could rec? tuna is so bland when i eat it i would like something creative)
chicken breast + broccoli
salmon + salad
chicken breast + broccoli
PWO protein shake (whenever i workout this after)

Good on you bro, nice to see others making donations since Raynor has offered so much professional advice for free over time.

I thought the same to myself a while back, advice like this isnt free. personal trainer, advisers, etc. charge a lot of money for this kind of advice, so what is donating a little bit of FG as compared to all the help given.

and of course it allows you Raynor to keep knowledgeable to all this stuff (use it or lose it)

not trying to suck up or anything, just saying...if I had any more FG I would have donated more.

keep it up and thanks for all the help you've given me up to date!

This post was edited by Darkblue on Jul 5 2011 01:31pm