http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide


Keep her calories the same as in the guide...except on NON-WORKOUT days, reduce them to 1,000 calories instead of 1,250 calories. To do this, just cut portions slightly to accommodate the lower total cals.


as an example, find the diet routine on the plan above, then make the following changes for NON-WORKOUT days:


Meal 1 - 1 bowl of Kashi Go-Lean Cereal w/ 3/4 cup Organic Light Soy Milk or 2% organic regular milk (250 cals)
Meal 2 - 1 fruit (apple, orange, pear, peach, nectarine, etc) + 1 oz cheese (cheese stick is good) (140 cals)
Meal 3 - 1 slice of whole grain bread + 1/2 can of tuna + veggies (basically a half tuna sandwich) (200 cals)
Meal 4 - celery sticks + a fruit (60 cals)
Meal 5 - 1 large green salad + 3 oz chicken breast + low cal dressing (180 cals)
Meal 6 - 1 regular serving-cup of Oikos Organic Greek Yogurt (any flavor) (140 cals)

Tell him to follow the classic bulking routine:


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


Once he achieves his weight, come get me for cutting advice.

Stellar!

I think you missed this or ignored it . Can you tell me something about it ?

I have developed a sports umbilical hernia. basically I tore my abdomen muscles. I have surgery scheduled for the 16th, how can I workout without flexing or using my abs? And what muscle groups can i target?

im starting the 5x5 workout soon raynor , ill let you know how it goes , should i also try a 5/3/1 ?

when should i consider wrist straps and belts?

thoughts on kale?

Hey raynor what are some exercises you would suggest for building shoulder strength and size? Ive had shoulder issues for a couple years and they hurt after military presses and occasionally after some heavy benching. Im gonna see a sports doctor hopefully within the next month but just curious on your opinion

raynor what do you think of the paleo diet ?