Hey Raynor, I just got back from training in the navy and I wanted to start a routine again... Im currently 186, and trying to shed off my last few "20" lbs or so.. I dont want to touch the keto, as I dont believe I really need that anymore.. And my schedule doesnt permit to it... What would be a great cutting routine and diet? Right now, i've basically been doing somewhat of a half assed crossfit routine.. 50 air squats, 40 situps, 30 push ups, 20 pull ups, run a lap.. Rinse and repeat 5 times, than do 10x 50 meter sprints.. But i'm looking at more of an intense workout, if you have any tips?

This post was edited by ozzyarmy3 on Feb 22 2012 11:25am

Hey man,

I need a meal plan for both a 2436 calorie intake and a 2000 calorie intake.

Both are for a male friend.

I normally do the planning myself but I don't have much time right now as work is ramping up.

Thanks.

hey

so i bought about 200 bucks worth of stuff today

I bought spinach, 3 containers

tilapia, tons of it

ground beef pack (huge)

and like 20 chicken breasts

50 eggs

i dont have my protein powder yet, but its coming


so i forgot what my macros would look like.. but estimating the overall protein, it seems like id come short of 200 (that was my protein number last time, and i got alot of my prot from cheese that time)

and its around 170 fat?

i forgot the protein to fat ratio and all that

=(

question...

if bulking and in a caloric excess

is it better to have more carbs or more fats (low sat)?

Sugar itself doesn't increase body fat unless glycogen stores are completely full and your calories for the day are at maintenance or above.

berries are low calorie, low sugar, taste good, and full of antioxidants.

Only time I avoid them is keto.

you need about 10g bcaa for fasted cardio....take them 15 mins before.

I would advise that you do those exact exercises and skip hypertrophy and strength training all together. A sample routine would be:


Monday- 5 sets of MAXIMUM number of pushups 4 times throughout the day. Total of 20 sets of FAILURE reps of pushups

Tuesday - Same as monday except Situps this time.

Weds - Same as above but pullups this time.

Thurs - Same as above except rows this time.

Fri - OFF

Sat - Do 5 sets of EACH exercise today

Sun - OFF


Each week, you will try to increase your total numbers and/or speed. The goal would be to get a 50% increase in 30 days

No. You won't lose any significant amount of nutrients with that.

The shoes can and do help, especially with good and proper foundation.

To improve cleans, you need to work on your form. The clean is a lot about technique. Start with VERY low weight - just the bar. Focus on the form and going very slowly (in a manner you wouldn't do with significant weight, just enough to develop the mind-muscle connection). After doing it for a while, start increasing the weight little by little until you are heavy enough to be struggling but maintaining form. You really have to take it slow with cleans until you get the form down perfectly. It is very easy to have issues with the clean or a power clean if you aren't used to picture perfect form.

What you are referring to is mostly from a few things.

1. Inactivity during the day (working doesn't really constitute activity unless you are doing some sort of construction work or manual labor.
2. Eating a meal rich in carbs during the day will definitely promote you crashing
3. Mental fatigue has a lot to do with this as well. You don't want to be at work and thus you start wanting the day to go by faster and ultimately feel the need to sleep.


Solutions:

1. Exercise before work or even 20-30 mins on lunch break.
2. Drink coffee throughout the day or take GAT Jet Fuel
3. Reduce intake of simple carbs at lunchtime. Think heavy protein meals with fewer carbs.

Hey there. Do you have access to a gym?

If so, use these:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

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



If not, let me know and i'll get you some bodyweight exercises to do.