It's OK for the poor man's diet. The key is to have a good quality diet...period.

Ingesting that much milk can cause gastrointestinal distress and might bring on lactose intolerance.

That's really all you need.


edit: you may want to consider getting a lat pulldown attachment.

This post was edited by SKCRaynor on Sep 4 2012 07:07pm

Meal replacement shakes!

2 scoops of whey + peanut butter + milk + fruit

No! The warmup set is just 10-15 reps of light weight to get the blood flowing and develop proper form prior to the working sets.

Keep losing fat, keep high activity levels.

See this basic guide for more starter info:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

so the following sets, i'm supposed to increase or decrease the weights by 80%?

This post was edited by oanfp on Sep 4 2012 07:45pm

Please READ the directions!!!

"After that, set 2 should be close to 80% of max for as many reps until failure, then take 20% off and keep going, then another 20% off of that and so forth until you get all the way back down to virtually what you started with."

set 1 - 80% of your max weight until failure
set 2 - 20% less than set 1 until failure (no rest between set 1 and 2)
set 3 - 20% less than set 2 until failure (no rest between set 2 and 3)
set 4 - 20% less than set 3 until failure (no rest between set 3 and 4)
set 5 - 20% less than set 4 until failure (no rest between set 4 and 5)

Hello Raynor,

I had a question regarding splitting workouts throughout the day. I practically own a home gym and was wondering if it would be okay to do chest/bi in the mornings(5-6 workouts - Flat bench, flys,etc ), then after work come home and do legs/shoulders(3-4 workouts- squats,OHP,etc)? Would this tax one's system too much? Reason I was wondering, is I wanted to minimize less days working out from a 3 -day split to a 2 - day split while reaping the benefits.

If this is indeed too taxing to the body(working multiple body parts in one day), would it be acceptable to say split a chest/bi workout to add more lifts? IE: 5-6 chest/bi workouts morning and after work.

Thanks for any input given, I wasn't able to find much information googling around about it.

Hey Ray,

Silly question lol ..

Can you build muscle while in a caloric deflict ?

My answer is no, I do not see how it is possible While being in a deflict .

Much too taxing with a regular diet, sleep cycle, and no injectable assistance. You should train no more than 2 muscle groups per day which assumes you are getting plenty of sleep and proper nutrition.

I would not re-train the same muscles twice a day. Hit each muscle group once, and hard. You can split chest and bis into 2 workouts, ie: chest morning and bis evening.