Here is what you need

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

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

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

5x5 is for strength and size. I do NOT recommend splitting on that routine.

I also do not recommend using 5x5 to "tone up" as this is used mostly for strength gains.

If you want volume you should do hypertrophy.

hey, I was wondering...when im having 6 meals per day what should I set each individual meals macro at...

for instance in the morning should my meal be 70% carbs, 20% prot, 10% fat....then meal 2 80% cabrs, 20% fat...

so on. let me know how i should set each meal...i know already that at night time you want to avoid cabrs and stick to protein/fat but idk about the others

Appreciate it, I'll take a pic tomorrow and a month from now ans show you then

Depends on your weight. Overall you should shoot for around 2g of protein per pound of bodyweight, and around 3g carbs per pound of bodyweight. ( assuming you're trying to gain weight ofc.)

Shoutout to SKCRaynor for keeping this thread going for so long, I have questions of my own that i'm sure you can answer. I will post them here, I just found this subforum

You don't need to overthink this that much. For cutting try to do the first 3 meals WITH carbs and the 2nd 3 meals without. That's really about it.

Also keep the fat low in your post workout meal.

As far as actual % goes, figuring that isn't really necessary.

e/ Sorry SKCRaynor, I recently discovered this subforum. I will be asking questions, apologies for not fully understanding why it is stickied.

This post was edited by frothyshoes on Oct 6 2011 12:01am

2g per pound bodyweight...seriously, thatd be 430g protein. lol wow.

not to mention broseph id be substancially more qualified to offer advice, having both gone to college for health and fitness and having my certified personal trainer with ACSM.



cool. sadly ive heard this before about post workout meals and i would always have 2 slice toast with a lot of butter, tuna with mayo and salad with fatty salad dressing. haha fuck.

but yeah 1/2 ratio of prot/carbs for post workout meals to 1/4 ratio is what i heard be optimal, correct?

and for my bedtime snack ive been having 1 scoop whey and 1 handful of almonds (cant afford casein too expensive so i use whey, and i cant afford CC either, too expensive over here) is that cool, or do you have any suggestions?

This post was edited by Darkblue on Oct 6 2011 12:06am

The problem with ratios is that they are very restrictive. Your morning carbs should be in the area of 30-40g for a 170-200 lb male. PWO you want to shoot for 30g of simple and 30g complex carbs for a total of 60g. Other than that, the middle meal (meal 2) between morning and PWO meal should be approximately 30-40g complex carbs. However, if you are on KETO - then this changes completely.

Ratios are a problem because they MANDATE how much of each to have. There is really no set limitation of protein on cutting so long as your calories are in check. Quite frankly, if you get excess protein calories vs carb calories it is preferred on cutting for the minimal fat conversion of peptides vs glucose.