Refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide


and here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing



Yes creatine is good, and no it wouldn't make you lose abs - gaining fat will make you lose abs.

No problems. It's certainly good to eat.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=339534371
Acne Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396302974
Skincare Guide

Coming January, I will have finished 1 full year of your 5x5 plan, where do I go from here?

Current stats:

Age: 23
Height: 5' 11''
Weight: 173 lbs

Deadlift: 1 x 355 lbs
Squat: 1 x 315 lbs
Bench: 3 x 225 lbs
Overhead press: 3 x 135 lbs




This post was edited by TempoONE on Dec 11 2012 06:43pm

Hypertrophy is next.



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


You can either do hypertrophy for 1 year, 6 months, or 4 months.

I would recommend starting off with 4 months and see how you are doing. If your body responds better to 5x5, we can do more 5x5 or 3x5.

posted here a while ago. idk if u remember me and my questions lol, but ur helpful so:

whats ur opinion on low carb diet and 1 day carb refeed? heres what my current diet looks like, i enjoy it, and i feel as im getting stronger. my goal is recomp, but i feel my strength doesnt match the look of my body. my lower body strength is lacking but my upper body look i feel lacks in comparison with #s, so i guess u can say i wanna add size while losing fat still. im doing more low rep high weight strength work. working legs now more too. hows this diet?

typical 3 meal day on workout looks like

meal 1
6-8 oz chicken
veggies (either peppers and onions or mushrooms string beans, salad and tomatoes) ~2cups
apple or banana
some cheese

meal 2 (usually after workout)
around 16-20 oz of steak or some kind of lean beef, sometimes more chicken or lean pork chops
veggies ~ 2 cups
apple or banana
some cheese


meal 3
5 eggs
few strips bacon
veggies ~ 2 cups
12 oz glass milk
some cheese

sundays involve carb refeed pasta or rice with meat ofc.

if i dont workout i tend to usually not eat a 3rd meal and ill usually take away the meal 2 or 3 combo.

5'7''-8'' 170 lb currently. too much food? not enough for recomp?

This post was edited by BeastOf_TheEast on Dec 12 2012 10:09pm

I'm not quite sure what direction you are trying to go in. You are basically straddling two completely different training/nutrition methods.

If you want to go into ketosis and maximize fat loss, you are taking in too many carbs during the week. If you just want to do low carb, avoiding ketosis, a recomp isn't necessary.

Thirdly, if you want to gain muscle, more carbs are needed on training days to keep glycogen levels high. Fourth, if you are trying to lose fat, a total caloric deficit is also needed every day.



I think the problem here is that you are trying to do too much in a short period of time. Focus on either gaining strength/size or losing fat, and you will have the best overall outcome.


Given your stats, it sounds like a good cut would be the right choice first, followed up by a lean bulk. Here is my CKD (Cyclical Keto Diet) and typical cutting routine


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

Good luck !

hey sir!

been following your advice on diet/workout for the past 2 months or so and now i'm back to see if there's something new you'd suggest? i feel i've hit a little bit of a plateau. i'm still making gains but they're obviously not as drastic as once i first started. so i'm thinking now is the time to maybe switch it up a little?



speaking from an esthetics point of view i'd say my arms and legs are lacking in proportion to the rest of my body. so hopefully you can hook me up with more advice! thanks!