Okay Raynor, I'm gonna do it right this time. I've been working out for 1.5 years with minimal results.

So I'm gonna start fresh now. Would you recommend your 5x5 plan for me to start off? I mean my ultimate goal in training is just to get bigger. And apparently, before doing any hypertrophy plan, I heard that you mentioned that it is IMPERATIVE that one starts strength training first, is this true? If so, would you recommend me starting your 5x5 first?

Also, what would happen if I purely train for size?

This post was edited by TempoONE on Feb 29 2012 08:26pm

5'8"
190lbs
28

You told me to get super enzyme. Do I take those after protein shakes as well?

Hey raynor.

I'm looking at vitamin B12. interested in it for the increased appetite and energy. But I keep reading you'd need to pin it.. 1000mcg/day. And that that orals are a waste as they are destroyed in the stomach. don't really want to pin fucking b12 lol.

is oral b12 useful?

Hey Raynor, if I remember correctly I read a topic a while back in which you talked about Kre-Alkalyn being a very beneficial supplement. I just came across it when ordering some more protein and wanted to know your thoughts on it. Is it beneficial? This is what I was looking at getting, not sure if their all created equally or if you have a better reccomendation.

http://www.muscleandstrength.com/store/kre-alkalyn-efx.html

This post was edited by exonerated on Mar 1 2012 03:21pm

The cutting WORKOUT will remain the same:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

For the above plan, simply go 5 days on, take the 2 days off, and begin with the 6th day of the plan the following day. Keep repeating accordingly.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


Now, in regard to diet...on NON-WORKOUT days....you should follow this:


Meal 1 - 3 whole eggs + 3 egg whites + 1 oz cheese + 1/2 cup green peppers/onions + 1 small apple or orange (approx 400 cals)
Meal 2 - 40g protein shake + 1 cup of oatmeal + 1 tsp peanut butter (approx 300 cals)
Meal 3 - 1 large green salad with 6 oz grilled chicken + 1 tsp olive oil + vinegar (approx 300 cals)
Meal 4 - 1 large chicken breast (approx 6 oz) + 1/2 cup black beans + 1 cup broccoli (approx 300 cals)
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds (approx 400 cals)

You can adjust your meals accordingly, but try to keep the macros about the same which would be:

200g protein, 100g carbs, 55g fat

Also drink at least 1.5 gal of water per day (ice water preferred)


For WORKOUT days...

Here is your sample diet for 2,000 cals of cutting (2,000 because on workout days you need more):


First thing upon waking - Drink 2 cups of coffee (or take 3 GAT Jet Fuel) with 20 oz water and perform 20 mins of fasting cardio.
Meal 1 (wait another 15 mins after finishing cardio) - Protein shake w/ 1 cup oatmeal + handful of berries
Meal 2 - 1 chicken breast + large green salad + o-oil and vinegar
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed veggies
Meal 4 - 6 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 Protein shake + 1 tbsp peanut butter + handful mixed berries
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon

It depends. After a cutting cycle they becomes fairly defined. I have a wider mid-section though, so unfortunately I don't have a very good taper regardless of BF%.

However, I walk around with around 12% BF now as I am on maintenance only until I can muster more time to focus on my physique. Medical school impairs a lot of my ability to focus on the gym and diet. I keep my calories/macros in order, and stick to 5 workouts a week of around 1 hour each day. Mostly hypertrophy with some 3x5 and 5x5.

Yes, do the 5x5 first. Also you will need a proper diet.


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


refer there for more info.


In regards to just doing size training (hypertrophy) you will not see very good gains unless you alternate it with 5x5 or 3x5 or some other kind of power/strength training. Both forms compliment each other and your body requires both to sustain positive gains.

On workout days....


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


on non-workout days...


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)



for exercise::

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

it's BEFORE eating, not after.

You should take them before every food meal or weight-gainer shake. Just a regular protein shake is probably not necessary.