That would be fine for PWO. However the banana is better because it has more total sugar than the apple. Post-cardio you should have around 30-40g of whey with WATER.

No, you can definitely cut if you'd like. It's entirely up to you. I recommend the lean bulk at this point.

Depends. Muscular buttocks are built from good form ATG squats and laying leg curls primarily. Stick to those in a 5 set of 8-12 rep format for optimal muscle gains. Also, a lot of female bodybuilders do get buttocks and breast augmentation.

Hey there,

I kinda started the cut based on your 2k calorie diet, i started on Sunday and so far I've dropped from 185 to 179 even

I'm really worried about losing muscle / edit: (seems this is cutting too fast, is this normal for the first week?)

Gym 5 days a week, basic routines of 4x8-12

(very minimal cardio, being an ecto and it has always been VERY hard for me to gain, very EASY to lose)

Legs
Chest
Bi/tri
Off
Shoulders
Bi/tri

Arms really struggle to grow, been stuck at tel:tel:15.25-15.5 forever

Btw any ideas on increasing overall THICKNESS of arms? Nothing I've been doing seems to be working, no matter how I mix it up

This post was edited by CJE on Apr 6 2012 06:33pm

Very normal for the first week - mostly water weight.

You will NOT be losing muscle....but you will lose strength. No worries though, it will come back when you rebound your diet.


To increase your overall size and thickness, you need to focus on hypertrophy with a bulking diet

see here:

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

Hey raynor.

In the next five months i need to get my cardio/muscle endurance to peak levels.

I've been doing high reps while lifting and lots of LISS and sprinting.

Anything else i should/shouldnt be doing?

Appreciate it, any good cutting foods you could recommend as a substitute just to mix it up?

You should also be training HIIT on alternating days. Pure LISS alone is not as efficient as combined LISS/HIIT for overall muscular endurance and peak cardio performance.

Any food can be a cutting food as long as it follows the basic macros and calories you need.

protein - Chicken, turkey, tuna/other fish, lean beef, lamb, bison/buffalo, lean ham/pork, eggs, cottage cheese, etc.
carbs - brown rice, oats, buckwheat, whole grain pasta, whole grain bread, whole grain crackers, whole grain cereal, brown rice cakes, farina, regular or sweet potatoes, etc.
fats - olive oil, egg yolks, avocado, fish oil, flax oil, peanut butter or other nut butter, cheese, milk, etc.
fruits/veggies - ANY

This post was edited by SKCRaynor on Apr 7 2012 07:26am

Hey Raynor , I'm a vegetarian/muay thai martial artist thats looking towards gaining about 13 lbs of lean muscle
been trying to keep my carb intake low to remain cut

Im 153 lbs and my height is 5'10

I'm looking to gain the weight more in the area of legs, then a little in back and the rest in forearm ( for clench strength )
For some reason even tho I continue to do leg workouts my legs don't seem to get any bigger they have just been getting stronger
perhaps im not doing the right leg workout for mass ?

this is what i eat on the regular

meal 1 - oatmeal/milk , banana , green tea
meal 2 - 3x boiled egg whites , vegan meat replacement (no im not a vegan) , cottage cheese, apple
meal 3- lots of tofu, mushrooms, broccoli, apple
meal 4 - peanut butter/ 1 slice whole grain bread
meal 5 -whole grain cereal/milk , banana
meal 6 - cottage cheese , sunflower seeds

also looking to improve my cardio level sufficently enough for upcoming competition, any suggestions buddy ?