http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340829772
Reducing GYNO

Since turned 14 December 31st,
I have a bit of extra cash in my wallet.

Im mainly looking for cheap supplements so wondering if these are okay
mainly looking into the things u adviced cept found a cheaper multivitamin
Just mainly want them in order of importance. Not looking to spend more than 50 bucks.

http://www.bodybuilding.com/store/ast/multi-pro.html multivitamin Multi Pro 32X
http://www.bodybuilding.com/store/now/c1000.html vitamin c NOW
http://www.bodybuilding.com/store/now/d3.html vitamin d NOW
http://www.bodybuilding.com/store/now/argo.html l-arginine + l-ornithine NOW
http://www.bodybuilding.com/store/opt/bc.html bcaa caps Optimum Nutrition
http://www.bodybuilding.com/store/sf/kre.html Sci-fit Kre alkalyn 1500 caps

can you give me a better explanation as to why i wouldn't be gaining strength and leaning up while doing 5x5 3 times a week followed by being in a boxing class? if i still eat in excess i don't see how i wouldn't gain strength while filling out my body with muscle.

All of those are good - however for the multi I'd go with NOW! Adam instead of the AST.

Here is the order of importance:

1. Multi
2. Kre Alkalyn
3. Vitamin C
4. Vitamin D
5. Arginine+Ornithine
6. BCAA

This post was edited by SKCRaynor on Jan 22 2012 03:00am

Here's the issue.

If you eat in excess, you are going to gain fat as well. The key is EXCESS. A surplus of calories means your body will store extra fat. A deficit of calories means your body will burn fat. It gets more complicated here.

When you are training for strength, your body requires copious amounts of macros and calories in order to properly rebuild that muscle tissue and encourage anabolism. Unfortunately, for MOST people, anabolic drive will also yield fat gains, albeit small ones. To literally want to LOSE fat and gain a lot of strength can NOT work together without steroids. The human body simply does not have the ability to be anabolic and catabolic simultaneously.

The only way to theoretically do this - is ill advised.

That would be cycling one week of pure strength training and eating a bulking diet combined with one week of pure cutting. If you alternate these exactly right you could POTENTIALLY gain muscle and also lose fat - although it's a very viscous cycle and usually ends up backfiring and causing fat gain and muscle loss.

Pick ONE or the OTHER and go with it. Forget doing both at the same time - it's truly the lazy mans way out and it just simply is not efficient.

ok so what kind of workout routine am i supposed to do while I'm attending boxing class? I'm not going to stop boxing class just to go on a strength gaining routine that makes no sense

I never told you to do that lol.

You can still do boxing and strength training, there is no problem there. You misunderstand.

I'm saying if you are going to be strength training, your diet needs to reflect that. You are NOT going to be losing fat and gaining muscle. You can pick one or the other.


1. IF YOU WANT TO CUT - Lower cals, lower carbs, more cardio exercise. You will lose fat, gain no muscle.

2. IF YOU WANT TO BULK - Increase cals, increase strength routine. You will gain muscle, and possibly some fat.


For your purposes....you have to decide.

If you want to do a cut....follow THIS routine:

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


You can sub out some of those days for boxing class if you want...but make sure you do at least each muscle group once a week.

If you want to bulk, stick to the 5x5 as well as your boxing class - but also make the diet proper for your purposes. Don't give yourself the illusion you are going to lose fat and gain muscle simultaneously on this plan.

A good bulking diet can be found here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide

I dont have any protein shakes yet but I'm planning on getting them, the question now is should i get casein or whey protein for bulking, or both? Any good proteinshakes you would suggest?

Is it possible to build up visible six packs while bulking ?

Lately, I've read something about rotator cuffs, that bench press is dangerous for my rotator cuffs and can lead to big injuries. Should I excercise them once a week or how often would you say?

I've seen some ppl do Skullcrushers like this: http://www.youtube.com/watch?v=d_KZxkY_0cM , and some others go down to their head and not behind the head. What is the right one ?

This post was edited by FiGi on Jan 22 2012 04:46pm

horse meat or bison ?

Hello Raynor.

Been using your tips/advices to lose some weight in the last year.

My girlfriend just asked me a favor; she wants a workout program and a meal plan. She is mainly looking to tone up.

Here are her stats : 130lbs / 5'6'' / 21 years old

Thanks alot!!

Alex