sup raynor
cardio before or after workout?

Hi.
I am a volleyball and soccer player since almost 12 years now for soccer and 4 for volleyball.
I'd like to get a program or just an eating program so i could lose a bit of weight and gain maybe more muscle.
Im going to admit that i am a total noob at this stuff so if i ask u some questions that sounds rediculous, pardon me as i am also french

Atm, i am 16, 5'10 and around 160lbs
I am not 'fat', because since im doing alot of sports, you can see a big difference between others' muscles and mine, but i'd like to get them stronger to be more performant as i am playing im elite teams
Since maybe 1 year, i see that i took alot of weight (passed from 5'5 to 5'10 and passed from 130 to 160), and im thinking it may as to do with me eating ALOT more than before.
It seems like i am always hungry and it bothers me a bit because i cant control myself from eating...
Yes i am probably losing some of it since im in sports 4+ days a week, but i still feel like i could lose some weight and gain more muscles to jump higher and to smash harder in volleyball, and just to run faster in soccer.

I may even consider trying to get a 6pack but that will come in time.
I also need to say that i have alot of injuries due to me being... A bit extreme in sports.
Since im always in a gymnase or on a field, they cant 'repair' so fast, so would u have any stretching or any advices about those ?

Atm im not training myself but im starting soon also

Also another question . Cutting will improve bicep peak correct? as well as muscle tone?

Went for a blood test recently. Are my test levels normal?

613 ng/dl

The protein in chick peas does not matte because of it's total amino profile.

In regard to the carbs/fiber - it's good in that respect if you like them.

For optimal fat loss and minimum strength losses, try this:

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List



You can drop down to 12% or even less in no more than 2 months if you follow the diet properly. I also recommend THIS cutting routine::

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

I'm assuming that you are trying to lose fat. If so, some of the healthy but quick ideas that will help keep your total calories low and protein high is as follows:


1. Hard boiled eggs
2. cheese sticks
3. beef jerky (lowest sodium possible)
4. protein shakes
5. protein bars (I recommend POWER CRUNCH BARS)
6. raw veggies (for fiber and overall)
7. sliced lean lunchmeats (Ham/Chicken/Turkey) low sodium variety
8. Fruits (for fiber and overall)

the protein doesn't matter? could you elaborate more on this how come ?

To rapidly lose fat, you will need around 1,600 cals


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


Also, try to stay as active as possible. This will work if you stick to it!!!

Hey there.

1. You need to be doing a VERY strict cutting routine to drop the fat. Immediately after you reach 7%, you will begin hypertrophy with a maintenance diet on non-workout days, and a 300 cal surplus on workout days. You will maintain the leanness, but start enhancing your volume. Follow this pattern:

CUTTING (UNTIL 7%) -

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


HYPERTROPHY (ONCE YOU REACH 7%) -

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



2. In regard to cardio, follow the above cutting plan. You need around 30 mins HIIT per day and 60 mins on your non-workout day.

3. Diet is the hardest part. You will need around 1,500 cals a day. However you need to keep your protein up, and to keep volume, carbs need to be present, so low-fat high protein and moderate carb is the way to go. I'd say 40/35/25 is the best method during your cut. That means APPROXIMATELY 150g protein, 130g carbs, and 40g fat. This will be very little food, but it's just enough to sustain you and also get you cut down to where you want to be.

4. Remember to keep the activity level as high as possible.The more activity the faster you will burn fat.

5. CAFFEINE IS YOUR FRIEND!! Don't overdo it, but certainly use it as needed.

6. Drink enough water, less water = more water retention. Drink plenty of water to stay hydrated and also to stay clean and dry. If you want to get super dry (pre-contest) I will explain that separately....but for now, this will suit your 7% purposes.