Quote (Mesonychid @ Nov 15 2011 12:33am)

5' 8, 180ish lbs atm probably around 13-14% BF, trying to get around 8%, would this diet suffice?
1: 5 egg whites, 1 yolk, 1 banana, 1 piece whole grain toast
2: 50 g protein casein shake
3: ~.5 lbs chicken breast/steak + ~1lb broccoli/cauliflower
4: VPX Zero Impact Bar
5: ~.5 lbs Salmon/tuna/chicken/lean beef + veggies
6: 1 cup greek yogurt

PWO is a banana or 2 + 50 g protein whey shake, currently on a 4 day split
Thanks!

Quote (TempoONE @ Nov 15 2011 12:42am)

this has always been my biggest questions, to increase size, what is better?

lifting high to low weights or low to high weights? (ie, starting out with high weights and decreasing the weights as you continue the set, or starting out with low weights and increasing the weights every time after a set)

Quote (SKCRaynor @ Nov 14 2011 05:50pm)

30 minutes of light exercise, 5 days a week.

Reduce calories to around 2,500 per day from clean sources, monitor sodium intake to 2,000 mg per day.

The light exercise should be brisk walking, stationary biking, or swimming (if possible) - using dumbbells to do general workouts would also be acceptable.

Continue this routine until about 100 pounds are lost. When in the 300 pound range, they can begin 45-60 minutes of exercise a day for 5 days a week, and also begin to do resistance training more seriously

Furthermore, diet will go down to 2,000 calories when the 300 pound mark is hit and stay there until the fat loss goal is achieved.

Quote (dirTyMan @ Nov 15 2011 01:43am)

Ill post a picture of me now..

Im 175 ish lbs , 6'1


I'd say endo/ecto
http://i52.tinypic.com/2lt0sav.jpg

Quote (toadboy @ Nov 15 2011 03:15am)

would walking a mile be acceptable for the light exercise for 1-2 of the 5 days a week? also what do u mean by clean sources?

I've already lost 30 lbs in the last few months just from cutting sodas and drinking mostly water. Getting ready to start up dieting and hopefully a somewhat set exercising in the next few weeks. I walked a mile yesterday and felt pretty good.

Quote (SKCRaynor @ Nov 15 2011 12:18am)

Revised Diet:

Meal 1 : 4 eggs + 2 egg whites, 1 cup oatmeal, 1 tbsp peanut butter, 4 slices turkey bacon, 1/2 grapefruit or handful of blueberries/strawberries
Meal 2 : Whole grain bread sandwich consisting of 2 oz ham, 2oz turkey, and 2 oz cheese w/ veggies.
meal 3: Whole grain bread Tuna Melt consisting of 2 slices of whole grain bread w/ 2 slices of cheese, 1 can of tuna and some mayo. Side salad or veggies w/ 1 tbsp olive oil
meal 4 : 6-8oz chicken breast or 6-8oz lean steak , 2 cups of veggies, 1 tbsp olive oil, 1 baked sweet potato or 1 cup of brown rice
Cytogainer shake post workout w/ handful of blueberries

Quote (SC_Leader @ Nov 15 2011 04:35am)

Hi there, me again.

I'm a 17 year old male, roughly 6'0", 172lbs.
so far i've been focusing on two muscle per day workout, going to the gym about  3-5times/week. during each session i dedicate a percentage of my time to cardio and leg work as well.

what kind of workout should i be doing? i really need the critique because this above^ is a routine pulled out of my ass. thank you sir

Quote (SKCRaynor @ Nov 15 2011 01:36am)

Assuming you want size and volume...


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


Assuming you want strength

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan