Polyunsaturated = two or more carbon double bonds
Monounsaturated = one carbon double bond


BOTH of them are excellent at reducing blood cholesterol levels and keeping your heart healthy.


Poly has been shown to reduce cholesterol levels more efficiently, whereas mono has been shown to increase HDL levels (good fats) more efficiently.


The bottom line? Both are excellent, and you should be consuming both.

There's a few things to consider:


1. Are you weighing your food and measuring everything with actual measuring devices? Sometimes you can be getting a LOT more calories than you think.

2. How often are you training and how long is each training session?

3. What consists of the cheat meal you have once a week? How many excess calories are we talking? Be as close to accurate as possible.

4. How is your current water intake? What other beverages do you consume?

5. Given that you are already lower in weight and want to lose more to attain the "shredded" appearance, a much higher volume of activity is required, especially if you are an endomorph.

6. I wouldn't necessarily suggest lowering your calories if you are doing around 2 hours of intense physical activity 5-6 days a week....however I would recommend greatly increasing fats, and lowering carbs.

Other thoughts:

If you are willing to do CKD, I have an excellent anabolic cutting diet that will DEFINITELY shred you down very quickly. You can focus on bulking later with strength training and a modified diet - however if you want to get leaned out now, the 5/3/1 would not be the best option for someone having difficulty with losing the last few lbs of excess body fat.

The reasoning is so that you are individually training your body for each part of the row, while also forcing your cardiovascular system to improve. Consider your heart to be trained like the muscle it is....would you try to build muscle by lifting really light weights for 30 minutes straight without stopping? Or would you rather lift very heavy weights to maximum exertion for only a few reps with rest between? Obviously if you need endurance to go with that strength, you will need to alternate these in order to cover all the bases.

If you do the training I prescribed, you will not only boost your long range cardio capability, but also boost your overall speed and muscular endurance.

yes i am measuring with measuring devices.
my training sessions for lifting are usually about an hour. train tuesday (main lift bench) wednesday (main lift deadlift) friday (overhead press) and saturday (squat) all followed my a bit of assistance exercises.
my cheat meal is chinese food typically consisting of chicken, broccolli, and rice (which is why i really dont think its that bad...its about 2 cups of chicken and broccolli mixed together with about a cup of rice)
i do have to say i proabably dont consume nearly enough water, but i will admit i do drink diet soda/diet iced tea which i really should be cutting out.
what is CKD? i don't do any intense cardio, i only hit the weights.
edit: i can post pics. i think i have quite a bit to lose, not just a few "last lbs"
double edit: im all for a new diet as long as the foods are simple like i posted, i really dont wanna have to go out and buy a bunch of other stuff. i wanna perserve muscle mass which is the reason behind me doing a strength routine (5/3/1) but i just wanna lean out for summer so i can have fun bulking the proper way this time

This post was edited by BeastOf_TheEast on Mar 4 2013 09:42pm

Can you link me to the post where you compiled all your guides? Thanks.

For day 3, am I doing just one set of 500 m as fast as possible?

Will make sure to stretch and up the protein a lot.

One more question, should I wait until I'm no longer sore before starting back up, or should I just do it?

Do you believe it's possible to gain mass with strickly calisthenics ? and what are your thoughts about taking creatine while on calisthenics workouts

hey raynor, can you link me this:

If you are willing to do CKD, I have an excellent anabolic cutting diet that will DEFINITELY shred you down very quickly

made good gains over the last couple of months and want to ger rid of the residual fat i have!

thanks very much

So 1 week ago i injured my left hand joint by doing db lateral raises, i bought fish oil and animal flex, what else could i do? The pain is almost gone as well