Heres everything you need:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

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

fiber works great to prevent constipation, but it makes me fart a lot. what can i do to reduce that?

weekends vary, but the weekdays are fairly regular

i drink a 0.5L bottle of water at 10am, 11am, 1pm with the fiber bar you recommended, 2pm with creatine, 3pm after a protein shake, 4pm, 7pm with some guacamole in dinner, 8-9pm.

i skip 5pm/6pm so i dont have bladder problems during the drive home. i stop drinking after 9 so i dont wake up to piss. i generally wait until i dont piss for 2 hours straight before sleeping.

i typically start farting around 3-5pm

This post was edited by carteblanche on Dec 28 2012 09:31pm

Generally this can be helped by eating food with the fiber bars, as well as drinking additional water.

Raynor, do you have a sample Bulking diet?


I need a minimum of 2k calories, but I don't remember if you've made a bulk mealplan or not.

a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.


A sample meal plan for you would be:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts

Hey Raynor,

This is my transformation so far

Here is what I started at, 238lbs (8/28/12)



This is my most recent picture



I am still unhappy with how my body is, I would love to be cut, and just have nice lean mass.

Would you recommend a muscle building split, or continue doing what I'm doing?

Currently I am going 5 days a week

Monday - Chest light tris
Tuesday - Back Light bis
Weds - Off
Thursday - Bis/tris
Friday- Shoulders
Saturday - Legs

cardio every day besides sat

I do squat, deadlift, and do pull ups

Also, how much bf% would you guys estimate at where I am now?
And a guess on how much weight I should continue trying to lose if cutting, and not bulking?

I don't use any supplements either, so if you recommend any please let me know!


Thanks for you advice, and time

goals would be 100% esthetics. i've been on these two programs (well the diet has fell apart a bit since i've been home for the holidays but still religiously working out) for the past two and a half months.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance

and this diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414562935
2,100 calorie sample meal plan

so basically i feel i'm hitting a plateau and hoping you could hook me up with a "phase 2" plan

Do electronic tooth brushes work as they claim them to be?

Whats the comparison between a cheaper model to a more expensive model? Does it clean better?

I just got one, and I feel as though its not as clean as a manual brush.

Oh I like that. Raynor, I would like to design my own realistic meal plans with 2500kcals. do you have any advice?


edit: Trying to bulk with a realistic meal plan. I need atleast 2000 kcals. my RMR is around 1700

and by "realistic" I mean something simple and convenient

This post was edited by TheMagicFlightBox on Dec 30 2012 05:04pm

You have made EXCELLENT progress in a short period of time. Congrats with that. It usually takes around 1 year to fully "transform" yourself into something that you really want, assuming you started as a beginner.

With that in mind, I think it's time for you to move to a really intense cutting routine, which will help you shed the last remaining pounds of fat. After you reach the leanness you want, you will then move to a strong bulking cycle to gain additional mass, and ultimately cut again and so forth.


heres what you need


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)