depends....as many as can fit into your dietary needs (carbs/protein/fat/cals)

TIP OF THE DAY -

Eat at least 2 grams of good fat for every gram of bad fat to ensure a healthy circulatory system and optimal testosterone production.

Examples of good fats include the following: Vegetable Oil, Olive Oil, Fish Oil, Flax Oil, Nuts, Peanut Butter, Almond Butter, Eggs (the yolk), Fish, Avocado, muscle milk, and Omega 3-6-9 supplements, etc.

Eamples of bad fats include the following: Palm Oil, Coconut Oil, Any hydrogenated oils, margerine, butter substitute, deep fried foods, processed/frozen foods, microwave popcorn, red meat and other animal fat.

A healthy man of 200 lbs should be getting 120g total fat per day...so that means a minimum of 80g must be good fat....preferably all 120 though ;-)

nice to see your tips of the day again

i think you might have coconut oil on the wrong list tho'

coconut oil is a MCT (medium chain triglyceride) and also is 4/5 saturated fat. Although it is technically not nearly as bad a fat as say partially hydrogenated soybean oil....for our purposes of 66% "good fats" and 33% "bad fats" it is on the bad fat side....aka the side that requires no more than 33% of your total fat intake. I'm not saying to avoid coconut oil totally...nor am I saying to avoid bad fats...I am simply illustrating that one must take in at least 2/3 of their fats from the first column marked "good fats" and NO MORE than 1/3 of their fats from the column marked "bad fats".

Hope this clears things up.

http://forums.d2jsp.org/index.php?showtopic=32436794&f=60

:]


And thank you for the abs advise, it's genics, :[

Hi. I have been bodybuilding for a year now. When I began, I started with a 5 month cut, and just finished a 5 month 5x5 bulk.

Right now I'm:

6'
178 lbs
Not sure about bf but I'd guess around ~12%.

I just started my second cut.

I have a slightly visible 4 pack, the mid vertical line isn't completely visible. I'd love to get a 6 pack once I finish my second cut. I'll list what I've been doing, please critique.

Monday - Arms:

Barbell Curl, 4 sets of 20, 15, 12, 10, @ 50 lbs
Lying Triceps Extension (w/ ez-bar), 4 sets of 15, 12, 10, 10, @ 50lbs

Dumbell Curl, 3 sets of 15, 12, 10, @ 20 lbs
Rope Pushdown, 3 sets of 15, 12, 10, @ 65 lbs

Concentration Curl, 3 sets of 15, 12, 10, @ 20 lbs
Dumbbell Extension, 3 sets of 15, 12, 10, @ 35 lbs

Weight Cable Ab Crunch (I stand facing the weighted cable, grab the handle and squeeze and hold above my head, and bend down)


Tuesday - Legs:

Back Squats, 4 sets of 20, 15, 12, 10, @ 130 lbs

Straight Leg Deadlifts, 3 sets of 15, 12, 10, @ 130 lbs

Leg Curl, 3 sets of 15, 12, 10, @ 90 lbs
Seated Calf Raise, 3 sets of 15, 12, 10, @ 90 lbs

Decline Ab Twists with pulldown bar


Wednesday - Chest:

Incline Dumbbell Press, 4 sets of 15, 12, 12, 10, @ 30 lbs

Flat Dumbbell Press, 3 sets of 15, 12, 10, @ 30 lbs

Decline Dumbbell Press, 3 sets of 15, 12, 10, @ 30 lbs

Cable Crossovers, 3 sets of 15, 12, 10, @ 29 lbs

Incline Flys, 3 sets of 15, 12, 10, @ 15 lbs

Weight Cable Ab Crunch


Thursday - Back:

Barbell Row, 4 sets of 15, 12, 10, 10, @ 65 lbs

Bent Over Dumbbell Row, 3 sets of 15, 12, 10, @ 45 lbs

Wide Grip Pull Down, 3 sets of 15, 12, 10, @ 72 lbs

Seated Cable Rowing, 3 sets of 15, 12, 10, @ 77 lbs

Decline Ab Twists with pulldown bar


Friday - Shoulders:

Standing Dumbbell Press: 4 sets of 15, 12, 10, 10, @ 30 lbs

Side Lateral Raise: 3 sets of 15, 12, 10, @ 10 lbs

Rear Delt Fly, 3 sets of 15, 12, 10, @ 15 lbs

Dumbbell Shrug, 3 sets of 15, 12, 10 @ 45 lbs

Weight Cable Ab Crunch


Sometime I do 30 mins of cardio on Mon and Fri, tues/wed/thurs my legs are too tired.
I do a sprint session on saturdays, but only for like 6 mins, 20 sec sprints followed by 40 sec walks.


On Mon-Fri:

8:30AM: Skim Milk, 1 scoop Syntha-6 (once run out will replace with NitroCore 24), 1 scoop Whey (All-The-Whey or ON)
Animal Pak, GNC Tri Flex, ON Fish Oil

9:30AM: 1 scoop NO-Xplode, followed by ~ 1 hr long workout

10:30AM: 1 scoop (using the muscle milk scoop) of CytoCarb, 1 scoop of pro complex, 2.5 grams of creatine

11:30: 1 cup of coffee, nothing added.

Noon: Meal. Usually rice with stir fry that's heavy in meat. I try to minimize rice so only like 5 tablespoons or something.

3PM: Meal. Stir fry heavy in meat, and an apple.

6PM: Skim milk, 1 scoop Whey, ~ 8 almonds

8PM: Meal, usually rice with stir fry heavy in meat. Again, only like 5 tablesoons or something.
GNC Tri Flex, ON Fish Oil

11:30 PM: Skim milk, 1 scoop ON Caseine, 1/2 scoop Whey, 2.5 grams of creatine
GNC Tri Flex, ON Fish Oil

I go to bed around 12:30

Also, would you recommend BCAA? I haven't used any because I figured I already take plenty of protein

Hey what are good post and pre workout things to eat/drink and are you sure imnot trying muscles to close?