YES! those are all done in ONE gym session lasting approximately 2-2.5 hours. This is for massive volume gains and it is not for the weak or occasional lifters. If you want to see amazing progress, follow that plan to the T

Damn... I just do not have the time at least this week to work out 2-2.5 hours in one gym session, at least this week.

School is just eating up all my time with exams and reading and shit... I did 3/5 of the workout and it took like 1-1.5 hours

Will see what I can do tho, might just have to start getting up at 7 instead of 8:30.... Tho then I will only be getting like 7 hours of sleep, what do you think is more important, 1.5 hours of sleep or 1.5 hours of lifting?

Hello there.

For your plan, you will require these:

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=354227659
Basic Foods to Purchase


Granted, the diet on there should cost right around $200 a month, you will need to be meticulous and careful about your spending habits to ensure that food is a priority. You can NOT grow without proper nutrition.

Follow the exercise guide fully. It should not be a big problem to figure out how to do the exercises if you google each one, and/or look for youtube videos of each.

Furthermore, the bodyweight exercise guide I included is in case you can't make it to the gym and want to do a routine at home.

Lastly, the basic foods for purchase guide will very much assist you - you can disregard the supplements mentioned in the bulking guide though - your budget does not allow for that.


However the best advice I can give you is to avoid fighting all together. If you are trying to get big in order to fight with people on the street - you need to re-evaluate your life and position. You aren't going to accomplish anything by physically fighting with people on the street (Unless you plan to be an MMA star, pro wrestler, boxer, etc) there really is no purpose of fighting (self-defense purposes aside). However if your ideas are purely for self defense, then I wish you the best. The supreme idea is to always just stay away from trouble, don't engage in hostilities, and keep yourself above all the gutter trash and decides that life is only worth living to fight and talk trash to each other.


As far as your back goes, it could very well be a combination of bad posture, sitting badly in your chair, weak back muscles, or even an improper bed you're sleeping on. I would recommend you stretch out 10-15 minutes a day, carefully. In addition to this, proceed as usual with the above workout routine I gave you.

Also about the "doctor" comment...I'm not sure if you read my profile, but I'm about 1 year away from being a doctor ;-)

getting 8 hrs of sleep is more important.

If school is kicking your ass just do what you can in the time you have.

Alright then, thats what id use well its basically the bulking diet you posted but

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham)
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + large serving of veggies + black beans
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts

For the meal 5, can i replace the crackers for like a whole bread slice
and which meal youd suggest for post workout? What to replace black baens with on 4th meal

yes you can replace that.

also PWO is typically meal 3 in that plan (shake + fruit immediately and then some nuts afterwards)

any supplement list? looking for any with l'arginine/ fat burner.. with fat burner do i need to do cardio?
im still on a cut to lower bf%

can u tell me where to get pls? ty

one bicep "curve" bigger than the other one by a lot any help how to even them out?

Hey Raynor

Is cardio required on a cut?

Thanks.

This post was edited by dgkblack on Sep 26 2011 11:16pm

Get...

NOW! Arginine + Ornithine

and

GAT Jet Fuel


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