Post comp weight is gone, I got back down to 178ish... ate quite a bit of cereal last night and gained 21 lbs....

for cardio, yes, HIIT. LISS can be thrown in there occasionally as well.

here is what you need:

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

SILK? As in Soy Milk?

Why do you avoid milk from cows?

I take a very aggressive role against the consumption of soy in male bodybuilders. I do NOT like the excess phytoestrogen that it carries and produces.

As far as the excess weight you're carrying, sound a lot like a combination of undigested food and water rentention.

Stay the hell away from SOY imho. If you don't like milk from cows because of lactose, get lactose free milk, or take lactase pills prior to drinking. If it's a moral, ethical, or religious issue - I would try to get my hands on some goat or sheep milk. If you can't have animal products at all, I would simply try to use protein shakes (mixed with water) as your form of "milk".

Also why so much cereal in general? Most cereals are heavily processed and not remotely good for you, including raisin bran (unless you are getting the cascadian farms variety)

That should be fine. Please make sure to properly WRAP your knees prior to squatting.

What do you reckon of this guys plan?
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-1.html

also this is his meal plan :

http://www.bodybuilding.com/fun/gethin-nutrition-plan.html

i dont think i can eat/afford like that tbh.. what would be good suitable replacements?.. im thinking about following this 12 week plan.

This post was edited by Del_Boyy on Oct 6 2011 12:36pm

Personally speaking, what do you believe is the best nutrient ratio for cutting?

This post was edited by dgkblack on Oct 6 2011 12:54pm

Hey raynor, 2 questions for you.

I am on your hypertrophy plan.

1. I can't always be at the gym for 2.5 hours, so I have made a modification. Instead of working out each muscle twice strong in a week, I hit it hard once and soft the next time. By soft I mean 3 of the workouts... Usually 2 long sets, and 1 superset. Is this suitable? Days that I have time I do the full workout.

2. For my rest days, I'm about to start doing yoga. Any experience with this?

Thanks a lot

just a couple of questions, im on one of ur cutting diets

do i still drink protein shakes on days i dont work out?

how many fishpills do i take a day? currently just taking 2 in the morning

WRAP?

i dont have any wraps. i do usually wear basic knee braces that just slide on(cheap from cvS).. should i get some knee wraps? ive never used them before.

http://www.bodybuilding.com/store/sck/knee.html

is this what youre referring too^?

thanks

Stuck in bench.

For the past month, I have been stuck at 205x1or2 max. I usually do a 5x5 and start at 155 then 165 175 185...but it seems that my chest isn't getting any stronger as I can't do more weight.

What would you suggest to increase my bench to eventually hit that 225 mark?