I would say 12-16 weeks of the 5x5 is sufficient to see good gains and then hit hypertrophy for the volume you desire.

good luck with the shows brother, keep up the good work

for a cut, do i have to do cardio or can i do circuit like training using a split incoporating heavy compounds and keeping rest time low and keep on a 2000 calorie diet?

i will report back in 2 weeks or so with results

do i just take one pill a day then?
also do you reccomend chocolate or vanilla protein

This post was edited by 3atsarr0ws on Sep 23 2011 06:02pm

Hi Raynor,

I am a 6' 7" 330 lb Guy

I have alot of Fat on me, I spent the last 7 years sitting on a computer eating 6,000 fat calories a day, mainly consisting of lays potato chips. I was wondering what the best diet and workout plan I could go by would be. I need it to be relatively affordable, about $200 a month. My body goal would be to gain a moderate amount of muscle overall and lose enough of my fat to get down to about 8-10%. I have all the time in the world to do this and extreme willpower and focus when I set out to do something over a long period of time.

You don't have to do cardio. A Circuit would be fine. Remember less calories in than you burn + enough protein + lower carbs generally is fine for fat loss.

yes 1 pill a day.

Chocolate usually tastes much better imho

6'7 330, my goodness you have quite a frame for being a fearsome powerlifter.

Assuming you want to be around 8-10% BF, I would assume your weight range, depending on muscularity to be in the area of 225-275. However this will vary a lot based on skeleton/frame, as well as total muscularity.

Anyway, assuming you want to be around 250, your diet should be around 2,500 cals a day. However, assuming you will be training at least 1 - 1.5 hours a day, you will need more like 3,000 calories a day in order to lose fat safely while sustaining enough energy to promote some lean muscle gain.

Surprisingly enough, my standard bulking plan actually will work as your cutting plan....I'm jealous of your build.

Anyway, here it is:

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


However, please disregard the 5x5 plan attached to that, instead I want you to follow the exercise plan illustrated here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


As far as diet and money goes, you can cut corners where necessary. Remember eggs are your best friend. Extremely cheap and nutritious. Substitute them where necessary, but try to keep the macros as close as possible.

Good luck!

my right wrist has been bothering me for the past two days - whenever i close my fingers to do something similar to giving someone a credit card it usually causes a sting of temporary pain at the wrist area on the top of my hand

there is also sometimes temporary pain when i extend my hand up and down

i know its nothing serious because the pain isnt anything past uncomfortable however is there anything you recommend to do besides RICEing it?

RICE is really the only thing you can do....it's only a matter of time before it gets better. Common problem when lifting, try to wear wrist wraps when pushing heavy.