You can eat nuts throughout the day, no problems there....you can also eat it with your pre-bedtime meal, no issues whatsoever.

Im doing keto atm but im tired of the same meals, so ill try yours, ( theyre similar but not quite the same)

Yours :


For meal 1, what can i replace green peppers with?
Meal 5 : what can i replace the tomato sauce w?

ill stick with casein + 2 tbsp olive oil instead of cottage.
Where is the post workout? IS is the zero carb protein shake? Then you put the cream aside and wait a bit? + is natural peanut butter a good subtitude to the heavy cream

Spinach is good instead of green peppers.

Tomato sauce can be replaced with anything really...it's not even requied. You can have some sliced tomatoes if you enjoy that, or just some more chopped green veggies. You could try spinach/kale/collard greens mixed up with the beef + some garlic


edit:

The PWO should always be a shake + 3tbsp heavy cream about 30-45 mins later.

Peanut butter is okay...but it has carbs so be careful when using this. Heavy cream has virtually no carbs by comparison.

This post was edited by SKCRaynor on Sep 14 2011 05:35pm

I noted you suggested D vitamin, I assume you mean D3 which is far superior over D2 and the measures where off - 5000mg =/= 5000IU (might even be confusing to some, as IU is all they need).

I'm curious why you suggest against caffeine + arginine.

Is it beneficial to have a rest day in the middle of the 5 day split i.e your 5x5 plan say have Wednesday off and continue then finish on the Saturday have Sunday off or is it better to have the sat-sun off. Or is it just personal preference?

Also I'm taking cl orange triad and omega 3-6-9 with my on gold standard whey anything else you recommend?


Thanks.

yes of course D-3.

secondly...caffeine + arginine is useless. The caffeine effects totally negate the arginine effects. Arginine acts as a vasodialator, effectively opening the blood vessels and enabling more blood volume to flow to an area consistently. It typically reduces blood pressure as a positive side note.

However, caffeine does the opposite. It constricts blood vessels and increases blood pressure. When you mix these two antagonizing substances, caffeine will always negate the arginine because it is MUCH more powerful per microgram. You would have to take around 10x arginine to caffeine to break even. However why would you want to do that? The point of taking caffeine is for energy. Part of that energy comes from the basal metabolic processes in the body which accelerate when heart rate/blood pressure increase. Arginine can be taken PWO and pre-bedtime to increase GH production and also assist in recovery.

Edit::

I almost forgot to mention, arginine is best taken with ornithine for maximum benefit.

This post was edited by SKCRaynor on Sep 15 2011 10:49am

It is technically personal preference, however doing 5 days in a row helps you get the most out of your workouts by keeping you regimented and follows up with 2 full days of rest.

Yes, please refer to this guide:

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

Thanks.

So you shouldn't be drinking your PWO immediately after(Just the shake no cream etc) i should wait 30 minutes?

Hey Raynor,

Im Currently 162 pounds ( Used to be 200-210 ) lost alot of weight, but ive been around 160 pounds for awhile now. its like I hit a brick wall and cannot drop anymore weight. Im at about 17-18% BF and 5'8 so i know i can lose alot more weight.

Im looking to get to around 145 - 152, and im 95% sure my problem is my diet itself because i work out 4 days a week with wrestling / cross country 5 days a week. I have a bigger Bodytype ( Big chest and just overall big body ) and im looking for a good diet plan that could help me drop my weight.

I am also 17 yrs old and i go to school so im looking for food that is either easy to prepare or that i can take in a lunchbox, i drink a protein shake after workout and take my multivitamins and fish pills in the morning. only supplements im taking currently

If you need any more information let me know.

Thank you