Hi raynor. A little info about myself.

Height : 5'9
Weight : 175-180
Age 29 (30 in a couple months)
BMR : 1859.7

I used to be in the Marines back in 03-09. When i got out, i got into a serious relationship and started to eat whatever the hell i wanted and drank whatever i wanted. In 2010, i weighed the heaviest i have ever been in my life at 197lbs. I was disgusted with myself for letting myself get that far. I decided to buckle down and start working out again and eating right. Fast forward to present day, I have been steadily going to the gym about 3-5 times a week, and have dropped about 15-20 lbs.

The thing is, i can't seem to lose the last 10-15 lbs of fat. I'll be honest, i started to eat like a fatboy again every once in a while (read: once or twice a week) so i know that has hindered the rest of the weight loss. I feel if i was to be able to get a consistent meal plan, i would be able to shed the remaining weight. I looked up my BMR and its sitting at 1859.7. Could you help me out with a meal plan?

can you give me an idea of when i should take my sups that i have, the sups i have are as followed.

: fish oil, calc/zinc/mag combo, glutamine, muscle Pharm assault, citrulline malate, kre alyk 1500, orange triad multi, ultimate nutrition vegetable greens

You are on your way to something good.

Right now, unfortunately you are not quite close for any type of serious 18+ year old powerlifting victories. However, keep up the good work and eventually you should be in the 405 bench range at around 170 lbs. That will be VERY good for powerlifting.

Wrap the knees up with some good quality wraps.

Secondly, strive for just below 90 degrees....ATG is not necessary for your purposes.

Go light until your form is perfect, then start upping the weight.

First off, that detox thing you sent is OK. Here is mine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385269665
Detox/Cleansing Diet


in regard to personal training cert - try ACSM instead. Alternatively check into ISSA.

You should continue with the anabolic cutting diet (KETO) as prescribed, pretending the bad day did not happen. Check your keto status with keto strips if you are ever in doubt of being in ketosis.

8 lbs in 2 weeks is unbelievably good. Granted, a good portion is water, it's still excellent progress. Keep up the good work.

Hey there.

If your BMR is about 1900, that means with 1 hr of INTENSE exercise per day, your bmr will be around 2,400. I want you doing 1.5 hrs of exercise 6 days a week for a total of about 2,600 cals burned per day.

Here is my diet and workout routine for you:

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



On the 7th day (the day of rest), you will eat only 1,600 calories. Just drop the exising diet down to 1,600 as shown here:

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

cal/zinc/mag + orange triad - once in the morning with food, and once in the evening with food.

vegetable greens - 1 hr after breakfast

fish oil - with every food meal

glutamine - post workout and before bed

pharm assault I would recommend you get rid of ...but until then - pre workout

citrulline malate - pre workout

kre alkalyn - 2 caps pre workout, 2 caps post workout (alternatively, 2 caps morning, and 2 caps evening)

why should i get rid of pharm assault ?? also , so i take pharm , citrulline, and kre at the same time pre workout ?

Hey raynor, just some info about myself

5'11
175-185
age 19

im interested in making a clean bulking diet, one that i can follow for a year.. cheap is my main thing here! I do not mind eating the same thing everyday..
I just hope for there not to be a lot of cottage cheese or things that i cant buy at ralphs.. =D

Im guessing i want around 3000+ cals 250+ protein? and that i should follow the 40/40/20 rule.. but i cant really find a diet that i can follow easily.. according to that =/
hoping to be between 3-4 meals, im not home often so its hard for me too =/

Thanks in advance!