hi, i need a nice routine to lose weight..
i need help with meals and some exercice that i have to do etc ... some basic

i used to lift 3 years ago but i want to get in shape at home then go hit the gym in few month

working at sobeys warehouse so im lifting thing all day long o.o

I'm sorry, what are your exact goals?

What is your height/weight and rough body fat %?

Hey, I am currently doing the Insanity workout(almost done the first week). I was wondering if I could add a few dumbbell exercises once a day or every other day and what the bests ones would be to make your arms "cut"

I am 16, 5 11 and 170 pounds

If you could just read this and give me your input, it'd be greatly appreciated. I've had some great gains on my bulk, and looking to cut without losing too much.

http://forums.d2jsp.org/topic.php?t=65760177&f=60

Could i get a list of supplements u recommend in order of importance please?

Also could u tell me the top mass building exercises as many as u can off the top of your head please?

Thanks.

Yep, you can add DB exercises.

try DB curls, Hammer Curls, Skullcrushers, DB Kicksbacks, Wrist curls, Front/Lat Raises, Shrugs, and standing DB Military Presses

all the supplements you should look into =


Protein - Optimum Nutrition Pro Complex Natural
Creatine - Optimum Nutrition Micronized Creatine Monohydrate follow dosing here:

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

OTHER SUPPLEMENTS:

1. Multivitamin (NOW! Adam or CL Orange Triad take 3 in the morning and at night)
2. EFA's (NOW! Super Omega 3-6-9 take 2-3 with every food meal, not shakes)
3. GAT Jet Fuel (take 3x on empty stomach first thing in the moring before morning cardio or just normally...wait 30 mins before eating) - Only use this during cardio or as pre-workout energy supplement if needed.
4. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
5. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
6. Kre Alkalyn (Buffered Creatine) Scifit Kre Alkalyn 1500 is fine - take 2x pills every morning (non workout days) - take 2 pills pre-workout (workout days). Drink at least 12 oz of water with each dose. (take this in addition to regular creatine)
7. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
8. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime
9. R+ALA (must be R+!!) (Take this 1x capsule 3 times a day w/ meals)
10. Acetyl L-Carnitine (take 2-3x per day on empty stomach)
11. ZMA (NOW! ZMA) (3x before bed)
12. Dopa Mucuna (NOW! Dopa Mucuna)(2x before bed)
13. GABA (NOW! GABA)(1x before bed)
14. Melatonin (1x before bed)
15. Glutamine (5g before bed and/or post workout)
16. Chromium Piccolinate (take 1x per day in the morning)

There are more, but that should get you started.

Curious how you came to that diet you're on? I never prescribed that one for you originally, so I'm unsure where you came to the conclusions that it would be good? Maybe I read the post wrong, not sure.

Anyway -


CHANGES HERE:

Breakfast- 3 whole eggs + 3 egg whites + 1 large banana + 1 cup oatmeal

Lunch
- 5 oz chicken breast + 1 cup black beans + lettuce/tomato/onion/peppers (other veggies etc) + 1 tbsp olive oil + 1 apple

After Workout
- 1.5 scoops of whey protein + water w/ 1 banana

Dinner
- Salad consisting of 5 oz chicken breast, 1 tablespoon of olive oil, 1 tablespoon of balsamic vinegar, and 2 cups of lettuce + many other assorted veggies (celery, carrots, cucumbers, etc)

Night (prior to sleeping)
- 1 cup of greek yogurt with 15g of walnuts (about 100 calories worth)


This will help you a bit....just keep the activity level up high, get plenty of sleep, and drink 1-1.5 gals of water per day. You should notice a slow cut occurring. If you start eating more calories and working out less, you are going to start gaining fat...it's as simple as that.

Yeah, I wrote that one myself, and posted it for constructive criticism. Don't know why you were dragged into it by the other HnF posters, but thanks for fixing mine up.