http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


sample meal plan:

Meal 1 - 3 whole eggs + 4 egg whites w/ 1 cup oatmeal + handful of berries
Meal 2 - 6 oz chicken breast + 1/2 cup brown rice + 1/2 cup black beans + green peppers and onions (optional)
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed veggies + 3/4 cup cooked whole grain pasta or 1 slice of whole grain bread.
Meal 4 - 6 oz chicken breast + large green salad + 1tbsp o-oil and vinegar
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 Protein shake + handful mixed berries
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon

is it safe to drink tap water from the sink in your house?

Depends where you live, the condition of your pipes, and so forth.

As a general rule, I always recommend getting a decent quality bottled spring water, OR a filtration system and adding minerals manually to your water after it's been cleaned.

Been cutting the past couple months!

My abs are just starting to come up, but i lost a few pound over the past week, but my ab visibility has gone down. Any logical explanation to this?

Diet has been pretty spot on, and no excess sodium in my diet.

This is normal. It has to do with glycogen. If you slam a good amount of carbs and sugar on an empty stomach or immediately after a workout, your abs will definitely start to pop.

When you are depleted from cutting, your abs will be more flat and less defined. When you start eating normally again after reaching maximum leanness....you will have very noticeable abs.

Awesome, thanks a lot Raynor.

So I'm planning to get stronger and cut (heavily) during the summer. Any ideas how I can accomplish this? I have only worked out for hypertrophy thus far and I'm decently weak (275 dead, 185 bench, 225 squat), so I could possibly still see some novice gains.

I think somebody asked this before but it's hard to explain.

Sometimes out of nowhere I'll get really itchy, usually around my arms/sides near the serratus/legs and back. I've never had this sort of problem and I don't have any sort of allergies.

And it's usually when I'm working out/in the warm temp/sweating.

If you need more info just let me know It's kind of vague and hard to describe it but I tried.

You want to improve your strength, and heavily cut, at the same time? Is that correct? Or are you trying to cut first then get stronger, or get stronger and then cut?

This post was edited by SKCRaynor on May 4 2012 06:52am

This is normal for some people.

Generally, this is caused by several things:

1. Sweat induced
2. Temperature induced
3. Blood flow induced


If it's sweat induced, try using under armor, dry fit, or other moisture wicking clothing when working out.
If it's temperature induced, there's nothing you can do except train indoors or deal with it until you get used to it.
If it's blood flow induced, the easiest way to fix this is to be VERY active all the time. If you maintain being as active as possible, you reduce the symptoms gradually until they go away all together.