Quote (technique @ Mar 8 2012 05:43pm)

hello, what sort of tests and exams i could undertake (list of all if you could) to check if my Gastrointestinal & Digestive Health (tract) is ok? because its been 15 months now since it started to play tricks on me.. and i don't know the cause.. i do not drink alcohol, do not smoke, exercise and eating healthy.. but seems its not enough.. i am very tired of living like this.. so exhausted.. i just want to know what's wrong with my digestive system..

Quote (SKCRaynor @ Mar 8 2012 01:57pm)

I didn't skip your question, I responded with...what are your goals? muscle gain or fat loss? I waited for your reply. Now that you posted fat loss, I am able to answer...


You need approximately 2,400 calories on workout days, and 1,900 cals on non-workout days.

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 3 whole eggs + 4 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1 cup brown rice + 1/2 cup black beans + 5 oz grilled chicken + 1tbsp olive oil
Meal 3 - 5 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 5 oz grilled chicken + 1/2 cup black beans + 1 tbsp olive oil
Meal 5 -  4 oz ground beef + 1/2 cup brown rice + 1 cup broccoli + 1tbsp olive oil

You can also have a 40g protein shake post workout.


On non-workout days:

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 2 whole eggs + 6 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1/2 cup brown rice + 1/2 cup black beans + 4 oz grilled chicken
Meal 3 - 4 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 4 oz grilled chicken + 1 tbsp olive oil
Meal 5 -  4 oz ground beef + 1 cup broccoli + 1tbsp olive oil


As you can see the changes are fairly slight, but enough to warrant the calorie difference.

Quote (xXCrAzYsHoT @ Mar 8 2012 06:24pm)

Much appreciated it, when you say 1 tbsp of olive oil am I supposed to drink it raw LOL? Or add it onto the meal or what?

Quote (TempoONE @ Mar 8 2012 07:00pm)

Raynor, your 5x5 program that you have me on, is it a pure strength training program, or is it a strength/hypertrophy hybrid?

Quote (SKCRaynor @ Mar 8 2012 05:52pm)

5x5 is pure strength.

the hypertrophy is it's own animal. You should switch off every 4-6 months of each.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

Quote (TempoONE @ Mar 8 2012 10:38pm)

this would be for im assuming someone who already has a strength foundation,

however iirc, you said that for people beginning training, one should stick to strength training for 8-10 months?

Quote (SKCRaynor @ Mar 8 2012 01:57pm)

I didn't skip your question, I responded with...what are your goals? muscle gain or fat loss? I waited for your reply. Now that you posted fat loss, I am able to answer...


You need approximately 2,400 calories on workout days, and 1,900 cals on non-workout days.

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 3 whole eggs + 4 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1 cup brown rice + 1/2 cup black beans + 5 oz grilled chicken + 1tbsp olive oil
Meal 3 - 5 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 5 oz grilled chicken + 1/2 cup black beans + 1 tbsp olive oil
Meal 5 -  4 oz ground beef + 1/2 cup brown rice + 1 cup broccoli + 1tbsp olive oil

You can also have a 40g protein shake post workout.


On non-workout days:

Meal 1 - 3/4 cup oatmeal (uncooked volume) + 2 whole eggs + 6 egg whites + 1 fruit (you can substitute a 40g protein shake for the eggs as long as you add 1 tbsp of olive oil to this meal)
Meal 2 - 1/2 cup brown rice + 1/2 cup black beans + 4 oz grilled chicken
Meal 3 - 4 oz turkey on a 100 cal sandwich thin +1 cup of green veggies and 1 fruit
Meal 4 - 2 cups broccoli + 4 oz grilled chicken + 1 tbsp olive oil
Meal 5 -  4 oz ground beef + 1 cup broccoli + 1tbsp olive oil


As you can see the changes are fairly slight, but enough to warrant the calorie difference.