Thanks a lot man means a lot!

I was thinking of doing a 5 day split
Day 1 bis/back
Day 2 chest/tris/forearms
Day 3 legs/shoulders/traps
Day 4 same as one
Day 5 same as two
Day 1 next week same as 3

And just keeping going like that

How do you think that would do ? Also could you give me more ideas on what to eat for a day? I saw you give one example in the post above. But you think you can do a couple more sorry to be a pain just love your ideas man. If not I understand.

You think 3000 calories 40/40/20 is good or should I be eating more since I'm bigger than the other kid? Lmk

Thanks so much man you've helped me so much already!!!

It's definitely time for a recomp and cut my friend.

I would advise going for a slow cut to start and ramping up to full fledged keto within 2-3 months of your goal time.

Hey there.

For your macros, you will need to be around 1,900 calories on Non-Workout days and around 2,200-2,300 on workout days.

Remember no more than 20-25g of fiberous carbs per day. I want you to have ZERO sugar carbs if at all possible. Avoid citric acid.

As far as foods go...check this out:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


Lastly, that protein powder is good - enjoy!

There are a lot of factors here that can determine it. It can range from highly likely to highly unlikely and everything in between.

I would avoid squats all together for a year after a meniscus tear. Right now focus on light leg presses (wear a knee brace) and leg extensions. Don't do lunges or squats (until a year has elapsed)

When I squat, I like to keep my legs parallel to my shoulders and then ATG.

If your anatomy forbids this, first try a squat with NO WEIGHT or BAR. Just your body. Try your legs in close together, and gradually move them out. You will find your own "sweet spot" that way. No two bodies are identical, and some people need different placement than others to activate maximum muscle use.

You can also point your feet slightly out, slightly in, or directly in front of you depending on comfort levels. Sumo Squats (really wide) are very hard on the hips, avoid those.

Given your goals, 3,000 cals is plenty for you for now. Let your body be the guide. If you start gaining too much fat, reduce calories. If you feel like you are not gaining enough mass, increase calories. I like to go in 500 calorie increments so keep that in mind.

The workout plan you posted is fine for your purposes.


As far as meal suggestions go:


Breakfast - PICK 1:: eggs, ham, lean steak, protein shake PICK 1::: oatmeal, farina, whole grain cereal, whole grain toast, potatoes PICK 1::: Apple, banana, orange, berries, pear, or any other fruit OPTIONAL::: Any veggies of your choice


Meal 2 - PICK 1::: chicken, turkey, tuna, roast beef, ham, lean steak PICK 1::: whole grain bread, brown rice, whole grain pasta, buckwheat, sweet potato, regular potato, oatmeal PICK 1:: Any green veggies of your choice or a salad.

Meal 3 - PICK 1::: protein shake, chicken, fish PICK 1:::: brown rice, whole grain pasta, sweet potato PICK 1::: Any green veggies of your choice PICK 1::: Any fruit of your choice

Meal 4 - PICK 1::: chicken, turkey, tuna, roast beef, ham, lean steak PICK 1::: whole grain bread, brown rice, whole grain pasta, buckwheat, sweet potato, regular potato, oatmeal PICK 1:: Any green veggies of your choice or a salad.

Meal 5 - PICK 1::: Chicken, Fish, Turkey, Ham, Protein Shake PICK 1::: 2 oz cheese, 4 large sllices avocado, 2 tbsp peanut butter PICK 1::: Whole Grain Bread or Whole Grain Crackers PICK 1::: Green Salad or Mixed Veggies

Meal 6 - PICK 1::: Cottage cheese or Casein Protein Shake PICK 1::: 2 tbsp peanut butter or 2 oz cheese PICK 1:::: Mixed Berries or Apple



Additional things. Spices are fine, just watch the sodium. You also want to use olive oil when cooking any of the meats/veggies listed above.

aight aight ty

This post was edited by KramerFtw on Feb 21 2012 05:41am

So I was wondering if you have any experience of olympic lifting? The clean (both power- and squatclean) mostly.

Thank you so much man your awesome! Really appreciate it!

i'm currently 6'0 150 pounds, and I want to gain more muscle and eat less shitty food.
I've worked out on and off over the years and have put on muscle, I have access to 3 gyms (school and apartment complex), and also 50 pound barbells at home.
any tips on what I should start out doing and eating?