How often do i need to up the cals then? reevaluate my weight every 2 weeks or so?

Thanks Ray

Hey raindaddy.

Can u give me a highschool girl 3 day split to put on some ass and muscle.

Correct. Reevaluate every 2 weeks. If you see fat gain, reduce calories by 200-300. If you see very slow gains, increase calories by 300-500.

Certainly!

Give this plan to her....


Female Training Guide

Basic Guidelines –
1. Perform each rep slow and controlled, focusing on the squeeze each time.
2. If you feel pain (not a burn, but pain), stop and readjust your position or reduce the weight.
3. Take only 12-20 seconds between sets (the shorter the rest, the more calories you burn).
4. Never work out on a full stomach, eat approximately 1-1.5 hours before working out.
5. If you feel like you’re going to throw up, run cold water on the back of your head.
6. Do at least 30 minutes of strength training and 30 minutes of cardio every time you go.
7. Go to as many classes as you like, but you still need to do 60 mins of weights/cardio.

Note: All exercises will be performed for 5 sets each, but done in a specific way to encourage muscular failure. Begin each exercise with a 15-20 rep warm up set. Then begin your set with moderate weight and go until failure. Take 12-20 seconds, then increase the weight and go again until failure, take another 12-20 seconds, then increase the weight a 3rd time and go until failure. Then you will immediately cut the weight in half, and go until failure one last time with no break.

Monday – (chest/back/abs)

Chest Press Machine, Pec Deck, Seated Row Machine, Assisted Pullup Machine, hanging leg raises. Follow up with 30 minutes of cardio on the bike.


Tuesday – (legs/shoulders)

Hack Squat Machine, Leg Extensions, Leg Curls, Shoulder Press Machine, Lateral Raise Machine. Follow up with 30 minutes of cardio on the treadmill.


Wednesday – (arms/abs)

E-Z bar bicep curls, Dumbbell Bicep Curls (standing), Dumbbell Tricep Kickbacks, Dip Machine, Decline Situps. Follow up with 30 minutes of cardio on the elliptical


Thursday – (Chest/back/shoulders)

Incline Press Machine, Dumbbell Flies, Lat Pulldowns, Cable Rows, Dumbbell Shoulder Presses, Dumbbell Shoulder Shrugs. Follow up with 30 minutes of cardio on the bike.


Friday – (arms/legs/abs)

High Bicep Curl Machine, Seated Bicep Preacher Curl, Assisted Dips, Cable Pulldowns, Leg Press Machine, Standing Calf Raises, V-Crunch Machine. Follow with 30 mins of cardio on the elliptical.

(Saturday and Sunday OFF – you can do cardio these days, but no weights)

Thank you very much!

Hi, I am a 19 year old male, 5'3 and 160 pounds.
I have never lifted before and my goal is to cut down my body fat % and gain strength.
If you have time could you please make me a workout plan and diet plan, I will be getting gym membership in a few days.

hi raynor, im 6'3 232 lbs

my goal is to be obese on the BMI scale (dead serous)

I can only lift 2 x a week, ive been doing full body (sometimes 3x If im feeling extra brave)



what do u recommend? apart from eating a bucket load

Hey Raynor. I'm 6'3 about 300 lbs

I'm trying to lose weight for the next 2 months before I head off to college

I have a gym membership, but what I really need is a good meal plan that I can follow 100%. Like a strict day by day what I should eat and it doesn't change. If I have to eat chicken every monday at 6:00 then I will do it and that's the best way for me to do this diet.

Thank you

Given your height/weight, you will need to cut down before bulking up.

You are also a beginner, so as a result, follow this guide first:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)

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


and

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



Run that plan for at least 8-12 weeks and re-evaluate at that point. If you are down to the area you want to be (body fat wise) you can begin a bulk. Just come get me and I'll give you a plan for that.