I've mentioned this before several times...

this intermittent fasting craze is garbage.

If you enjoy losing a good deal of muscle mass as well as fat...go ahead and do intermittent fasting.

If you enjoy maintaing as much muscle as possible while losing fat...keto is the way to go.

If you enjoy maintaing some muscle but also losing fat...a traditional cutting diet is the way to go.

The basic biology behind intermittent fasting is horrible. Essentially you are starving your body in normal glycogen drive, so when all glycogen stores are depleted the body obtains energy from broken down peptides (muscle) and lipids (fat). Your body does not automatically burn only fat...it burns both. If you understand how difficult it is to gain solid muscle...it makes no sense to lose so much of your hard earned lean mass so that you can rapidly lose fat as well.

just do around 20-30 mins PWO HIIT for maximum fat loss benefit. Drink a shake approx 20 mins after completing it.

I would advice treadmill/eliptical/bike or flat surface running. Whichever you prefer.

Depending on your body type (this is key) it CAN or CANT be possible.

If you are a natural mesomorph, you are blessed by the bodybuilding gods and can easily gain muscle and lose fat simultaneously.

If you are NOT a mesomorph, then this is unfortunately not truly possible.

In order for the body to build muscle you must be in anabolic mode - achieving a surplus of energy as well as peptides to rebuild the torn muscle fibers from workouts. In addition you have to constantly have external energy sources providing you with glycogen as your body depletes it throughout the day. If your glycogen stores die, the muscles begin to starve and eventually start being eaten through catabolic reactions.

The key is being able to MINIMIZE fat gains while bulking. This is a very interesting exercise in mental fortitude. In order to do this you need to be feeding yourself according to necessity. Example, specific caloric amounts throughout the day with exact macros for each particular meal with considerations for the workout and activity level for the day.

for instance,

if you were to do 2 hours of intense chest training on monday at 11am and you woke up at 8am....you would have had ONE meal prior to training. That meal would be a combination of fast and slow acting proteins, a moderate amount of fat+cholesterol, and a good amount of complex carbs. PWO should be simple carbs + 80% fast acting protein and 20% slow acting protein with no lipids. An hour after PWO you should have some complex carbs, slow acting protein, and lipids....etc. However the idea is to continue with the EXACT amount of calories needed to maintain anabolic drive WITHOUT consuming so much so that your body continues to store fat.

There are TWO ways to do this....

1. Reduce calories a bit here and there, focusing mostly on carbs and fats where necessary. If you notice lack of growth, increase macros. If you notice fat gain, decrease again until you achieve mostly muscle gains and minor fat gains.

2. Increase physical activity to compensate. Do more HIIT and keep the diet the same until the equilibrium has been met and you no longer are gaining fat "rapidly"

Hey there GSXR

Please do not reply to any of the posts in the sticky.

I know that you know better than that.

Regardless of how accurate your info may be, these are the rules of the sticky to avoid confusion, misinformation, and trouble in general.

Thank you for understanding.

The vegetarian plan will give you GOOD results, but not AS good as meats. However consider what you want to do in life. IF you are trying to be a pro-bodybuilder or powerlifter, vegetarian diets are out of the question.

If you are just trying to look good and be healthy, a vegetarian diet would be fine.


The whole milk can be replaced with 2 tbsp greek yogurt, the almonds can be replaced with 1 tbsp peanut butter, and the cottage cheese can be replaced with 1 cup greek yogurt (I recommend Stonyfield farms Oikos organic greek yogurt)


as far as the diet goes try this:

2,000 cals a day - 40% protein, 30% fats, 30% carbs.

Meal 1 - 3 whole eggs + 3 egg whites + 1 cup oatmeal + handful of mixed berries
Meal 2 - 40g protein shake + 1 slice whole grain bread + 2tbsp peanut butter + 1 tsp jelly + 8 baby carrots or 2 stalks celery
Meal 3 - 40g protein shake + 1 cup black beans + 1/2 cup brown rice + chopped onions/tomatoes/green peppers to taste + olive oil
Meal 4 - 40g protein shake + 1 cup whole grain pasta + 2 cups broccoli + olive oil
Meal 5 - 3 whole eggs + 3 egg whites + 2 oz skim milk cheese + 2 stalks celery
Meal 6 - 1 cup greek yogurt + 1 tbsp peanut butter

Orange triad are superior in my book because of the total micro loadout. I would highly recommend those....3 pills 2x per day.

Hey there...gluten is a bi-product of wheat/barley/rye. DO NOT confuse gluten with glutamine. Glutamine is an amino acid. Although glutamine is present in gluten rich foods, that does NOT mean glutamine should be avoided. Quiet the contrary....glutamine is essential to human health. Our body's produce it on their own - and obtain it from food and supplement sources.

Glutamine is a great amino acid, you should have NO problem with any whey proteins made without wheat.

YES! Absolutely!

On non-workout days you require less calories than on workout days.

If you are a hardgainer disregard that and eat like a king regardless.

Hello Raynor. I'm thinking about starting working out again and for that I need to be a tad more serious. I'm thinking about ordering fish oil and more supplements to the diet. I'm running atm every second day 5 km and if I start working out it will be 3 days a week. I eat oatmeal for breakfast and during the day I eat a lot tuna/mackerel in tomato as well as salad. Before bed I can take peanutbutter.

Can you perhaps make me a mealplan with the things mentioned with other fruits and supps as whey proteine, fish oil and / or vitamines.

Certainly...please tell me your height and weight and goals as well