1 - 2 scoop whey, pb, 1/2 cup oatmeal , 1 banana shake
2 - 1 cup oats , 1 scoop whey, cinnamon, handful blueberries
3 - 2 pieces of salmon, veggies, brown rice
4 - 2 tuna wraps with lettuce
snack - 1 banana, 1 pb wrap
5 - 2 pieces of salmon, 1 cup or more of broccoli , lettuce


is 4 pieces of salmon a day TOO MUCH? also if i eat this everyday (all the foods) would that be ok for a bulking diet on 5x5 strong lifts? my ideal goal is to lean up and tone will this be able to do while ganging strength on the strong lifts routine ?

what sups do you recommend for bulk / strength / tone

Should i become certified through ACE or NASM?

noob question, being that im not so acquainted with the fitness terminology...i know my BMR (1900, so ive been told), but what'll my "exercise calories" be? im on your 3on 1off plan at the moment. thanks again ray!

There shouldn't be a problem here...but for LONG TERM I would probably advise against so much Salmon. For the short term, maybe a year or so, you'll be fine. I still advise alternating foods and cycling on and off of certain things. I find that this works well for most individuals.

Yes this diet would be fine for a 5x5. If you recall, I just replied to you the previous page and said it would be fine lol. You will not be leaning up WHILE gaining strength. These two things do NOT work in harmony. At best you will maintain your current BF% and gain muscle. You will eventually need to cut.

NASM is probably the better option right now.

Exercise calories must be calculated based on what you do.

refer to this chart:

http://www.nutristrategy.com/activitylist4.htm

ok, but what exactly is the real definition of cutting anyways ? like .... is this done simply by changing diet or it has to be a change in routine workout too.. why does iso splits make it so that you can cut -__- can't you cut with a fbw routine

how does this sound, if i run the strong lift 5x5 until around march - april then after that cut for 2 months or how ever long before summer, i just started 5x5 so my numbers are low but they should be decent by the end of that and ill be bulking up a bit i guess would that make sense ?

I need a break from liftin heavy things haha. Im gonna cut for. 2 months

Example for chest/bi day. Cuttting...

How is this for the work sets.


Bench-265max


Flat bench press- 225, 200, 175, 150. Drop set to failure
Incline DB press- 80s, 70s, 50s, 40s, Drop set to failure
Flat DB press- 80s, 70s, 70s, 50s, Drop set to failure
Cable flys. 3 sets to failure

BB curl- 85, 75, 65, 55 Drop set to failure
Seated hammer DB curl- 40, 30, 25, 25 Drop set to failure
Preacher curl- 85, 75, 65, 55 Drop set to failure

1set chinups to failure
1set pushups to failure
15min superset AB training
15min. HIIT


Is this too much/should I change anything?

How long should a typical workout like this take


Thanks!

This post was edited by 45sz on Jan 21 2012 10:46am

cutting means a few things.

1. less calories in than out
2. specific diet to maximize fat loss
3. specific supplementation to increase fat loss
4. exercise designed to maximize calorie burning and muscle maintenance

You will NOT be doing 5x5 or anything similar on a cutting cycle. This is for several reason. First of all, your glycogen levels will be low, this greatly hurts your lifts. Secondly, you will be on a constant calorie deficit which also will take your body out of anabolism. There is a lot more to this but that's the important part.

here is my favorite cutting routine:


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=395333577
Keto Food List


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




Yes and No. You aren't going to makes leaps and bounds in 3 months regarding strength and size. I'm just telling you that you need to cut by april if you want to get down to the 9-10% bf range by the beginning of summer.

This post was edited by SKCRaynor on Jan 21 2012 11:05am