I prefer NOW! 100% whey isolate or Optimum Nutrition Pro Complex (regular, NOT GAINER) for cutting and Cytosport Cytogainer for Bulking

Hey there. First of all, my 5x5 plan is NOT from bodybuilding.com - that is my own variation of the traiditonal 5x5 which has been done, redone, and done again a million times. My particular version is based on my own knowledge and expertise.

Secondly, I do not believe in beginners neglecting attention to smaller muscle groups. Focusing on major muscle groups is always key in a 5x5, however you must add on additional smaller muscle groups to build support and symmetry. One of the most disheartening things for me to see is a person with a 315lb bench press and 13 inch arms.

I personally think that overall appearance as well as strength, size, and symmetry is absolutely essential.


When you get your body forced into working all muscles groups at maximum intensity (especially for a beginner) you will see gains exponentially. Remember, all exercises work in synergy with other.


If one neglects subtleties from the start, it gets harder and harder to pay attention to them later. Unless of course one's only reason for training is a specific type of lifts (Olympic lifts for example)

First of all, do NOT do pushups on chest days. Do pushups on days when you are NOT at the gym. Doing pushups on chest days weakens you for the major chest exercises which are meant to build strength. When doing major chest exercises, make sure you are totally fresh in order to maximize muscle gains. In addition you need to be bench pressing at least 2x per week in 5x5 format with flies IMMEDIATELY afterwards.

Secondly, make sure ALL of your ab training is done with at least SOME resistance. Zero resistance ab training will NOT build stubborn abs. The more weight and the more forced reps the better.

Thirdly, just like bench press you need to be doing Squats 2x per week in 5x5 format with leg extensions and leg curls IMMEDIATELY afterwards if you want to see a nice gain in legs.

Hey man.

I generally don't really care for p90x or any of the new craze workout routines. If you want a good plyo or cardio routine, you need one custom made for your own body. Cookie cutter routines that are meant to work for everyone simply don't. Although they may serve as a good foundation (5x5 for example) everyone requires slight variations for maximum efficiency.

I personally think that for pure cardio you need to focus on HIIT - as this has proven to me the most effective way to improve endurance and burn fat.


As far as plyos go, these are VERY subjective as to what you are working on. People who play basketball get a certain routine of plyos, people training for a specific olympic event get other plyos, people looking for just all around fat burning and fat twitch muscle balancing get other plyos, etc.

i hope this answered your question....and if not...basically heres the nutshell answer

P90X = no go

custom routine = best way

Hey there.

Thankfully I already have made up several plans that fit your needs

here are the quick links to exactly what you need. Please read over the applicable threads and get back to me if you need further assistance.


http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791

Hmm, I can't find your version of the 5x5 in the links that Honesty compiled. Could you link me to it? Sorry about that

Hey there.

Please see these links, as they all contain my past threads which will help you find exactly what you need.

If none of these threads helps, please get back to me and we'll go from there.

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791




http://forums.d2jsp.org/topic.php?t=21269614&p=304616466


anabolic cutting diet

This is a GREAT question...I'm very glad someone asked it.

First of all, it generally depends on what kind of beans or what kind of pasta.

Beans generally have a lower glycemic impact, more fiber, slower digestion time, more protein, and more nutrients.

However pasta has a more dense carbohydrate loadout, is more satiating, and can be prepared in a multitude of ways.


For post workout, pasta is better. For pre-workout, or meals later in the day (after workout meal) beans are better.

ACE - American Council of Exercise is highly recognized but by no means the most prestigious and the most universally accepted.

NASM and ACSM are among the most revered in most establishments.

However ACE is still good enough. The best idea is to find the place(s) you want to work for, find out what PT cert they are looking for the most, and go for that one.

If you are going to work for yourself (freelance) - I'd go with NASM and/or just go the whole 9 yards and get the B.S. in kinesthesiology which will at the very least make you a viable choice

Luckily I have it saved on my PC


5x5 PLAN for Strength and Size

The 5x5 plan is basically 5 reps for 5 sets of a particular exercise for most days. Other exercises will be 5 sets of 8-12 reps. You will do at LEAST 20 total sets per day. It will be used in the following manner for 5x5:

Set 1 – 5 reps of 50% max weight
Set 2 – 5 reps of 55% max weight
Set 3 – 5 reps of 60% max weight
Set 4 – 5 reps of 65% max weight
Set 5 – 5 reps of 75% max weight

So if you can bench press 155 lbs for 1 rep, your set would look like this –
Set 1 – 77.25 (rounds up to 80) [155 x 50%]
Set 2 – 85.25 (rounds down to 85) [155 x 55%]
Set 3 - 93 (rounds up to 95) [155 x 60%]
Set 4 - 100.75 (rounds up to 105) [155 x 65%]
Set 5 – 116.25 (rounds up to 120) [155 x .75]




In order to determine your max, however, grab a spotter at the gym, and load up weight until you can only do 1 unassisted rep. That is your 1-rep max from which you will be able to get your 5x5 plan started.
Don’t forget, its best to use a spotter no matter what, but if you can’t the 5x5 is fine to do without one. As for the 5x8-12, you will do moderately heavy weight for optimal burn and pump.


Day 1 (Monday) - Chest
• Bench Press - 5 sets of 5 reps
• Incline Bench Press - 5 sets of 5 reps
• Decline Press - 5 sets of 5 reps
• Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 2 (Tuesday) - Back
• Barbell Deadlift - 5 sets of 5 reps
• Lat Pulldown - 5 sets of 5 reps
• Seated Cable Row - 5 sets of 5 reps
• Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 3 (Wednesday) – Legs
• Barbell Squats - 5 sets of 5 reps
• Seated Machine Leg Extensions - 5 sets of 5 reps
• Seated Machine Leg Curls - 5 sets of 5 reps
• Standing Calf Raises 5 sets of 8-12 reps
• Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 5 (Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps
• Dumbbell Concentration Curls - 5 sets of 8-12 reps
• Olympic Bar Curls - 5 sets of 5 reps
• Weighted Dips - 5 sets of 5 reps
• Tricep Cable Pulldowns - 5 sets of 8-12 reps
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
OTHER ARMS EXERCISES INCLUDE: Preacher Curls, standing double curls, seated hammer curls, close-grip curls, EZ-bar 21's, skullcrushers, ez-bar tricep extensions, Rope Pulldowns, single handle reverse grip pulldowns, and close-grip bench press.

Day 6 – (Saturday) Rest
Day 7 – (Sunday) Rest
NOTE::: Every single day at the gym (5 days a week) you will be doing abs!! You will need to work into your schedule 100-200 reps of ab workout into 20-25 rep sets.
Ab exercises:
Crunches, Hanging Leg Raises, Broomstick Twists, Roman Chair Situps, V-Crunches, Decline Situps, & Knee Raises.


IF YOU DO NOT KNOW HOW TO DO A PARTICULAR EXERCISE MENTIONED ABOVE…GO TO THIS WEBSITE: http://www.bodybuilding.com/fun/exercises.htm