Do you have a link of the cutting workout modified for at home?

Whats a regular 5x5 plan on 5 days

That would probably help.

Meal 1 -

3 whole eggs + 3 egg whites
1/2 cup cottage cheese
2 slices whole grain bread w/ any nut butter + 1 tsp jelly
1 apple/orange/grapefruit/pear/peach/nectarine
2 cups coffee


Meal 2 -

8 oz chicken breast (grilled) w/ 1 tbsp olive oil
1 large salad w/ 1 tbsp olive oil and balasmic, apple cider, or red wine vinegar
1 cup of brown rice or buckwheat
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 3 -

8 oz sirloin steak (90/10 or leaner) w/ 1 tbsp olive oil
1 cup brown rice
1 cup black beans
1 cup chopped green peppers/onions/tomatoes/etc
1 apple/orange/grapefruit/pear/peach/nectarine


Meal 4 -

8 oz chicken breast (grilled/baked/broiled) w/ 1 tbsp olive oil
1-1.5 cups whole grain pasta w/ tomato sauce
1 cup sauteed broccoli w/ 1 tbsp olive oil + lemon


Meal 5 -

2 cans of tuna + 1 tbsp mayo + 2 tbsp mustard (to taste)
1/2 cup chopped onions/celery/carrots (add to tuna)
2 slices whole grain bread
1 slice cheddar cheese
2 slices tomato + 2 slices onion
(melt the whole damn thing together as an epic tuna melt of delicious)


This is around 4k-4.5k calories.

Hey there. Given that you are a swimmer, I am expecting that you already burn a lot of calories and need something in the ballpark of 500 cal in order to satiate as well as repair for your final meal.

Here are some suggestions:


1. 1 cup of cottage cheese + 2 tbsp peanut butter + handful of almonds + 1 cup berries

2. 1 cup greek yogurt + 2 tbsp peanut butter + handful of cashews + 1 cup berries

3. 1 casein protein shake + 1 bran muffin



I am not going to say not to eat any carbs before bed. Some individuals, especially top tier athletes require carbs before bed in order to help keep glycogen up for the next day. I really don't know about you specifically, but given that you've told me that you build is "perfect" and that you are a swimmer, I will not have a problem with you consuming carbs before bed.

However I would prefer you add protein (as seen above) which are slow acting casein based proteins (greek yogurt, cottage cheese, and casein shakes).

No such thing as overtraining, just undereating and undersleeping.

Basically you can train as much as possible as long as you eat enough and get enough sleep.

If you keep your calories high and maintain a good sleep pattern, the hypertrophy plan will NOT be "overtraining"

Yes, here you go

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873

Here you go:


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

I just dropped your diet around 700 cal. Please see above for the changes.

thanks. sorry perfect wouldve been an overstatement i guess i meant to say im happy with my size for my events.
awesome i'l be trying some of these tonight and just give it a few days of testing. are egg whites alright as well? i personally don't like yolk so won't be eating any of it.

thanks again

Yes egg whites are fine. if you don't like the yolk, have a little olive oil with it for good fats.