What's your current body fat %? I'm assuming you're a hardgainer with a good amount of lean mass based on your request.

It's actually quite easy to hit the "Obese" level at 6% body fat or lower as a bodybuilder.


The bottom line is you need to have a very rigid diet...somewhere in the area of 6,000+ calories per day (a lot of which will come from weight gainers). There is no other easy way to pack on lean mass.

You also should be taking Digestive Enzyme tablets with every meal. This will help you get the most out of everything you eat. Also you could start taking Creatine Monohydrate (20g / day for 7 days, then 5g / day after that)

I realize you only have 2 days to lift, however, here is a complete hardgainer guide:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

It would be something like this...

5-6 days per week (preferably 6 days)

Workout 1: 30-45 minutes HIIT cardio first thing in the morning (fasting) - eat 30 minutes after completion of HIIT
Workout 2: 1-1.5 hrs strength routine (1 major muscle group + 1 minor muscle group split hypertrophy style)
Workout 3: 30-45 minutes of abs + sprinting at least 2-3 hours after the strength routine

Total of 2-3 hours per day total split up into 3 sessions.

As far as diet goes...it should look like this:

Workout 1 - (see above)
Meal 1 - (30 mins after completing HIIT) - 1 cup oatmeal + 1 apple or banana + 3 whole eggs + 8 egg whites + chopped green pepper/onion
Meal 2 - 1 cup brown rice + 1/2 cup black beans + 8 oz chicken + 2 cups broccoli (or any green veggies) + 2tbsp olive oil
Workout 2 - (see above)
Meal 3 - 50-60g protein shake + 1 banana/apple + 10 almonds (30 mins after completing workout 2)
Meal 4 - 6-8 oz chicken breast + 1 cup black beans + 1 cup raw veggies + 1tbsp olive oil
Workout 3 (see above)
Meal 5 - 50-60g protein shake + 1 banana/apple + 10 almonds (30 mins after completing workout 3)
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + 10 almonds + cinnamon to taste

Now this really depends on your current metabolism, natural body type, and also total caloric output from the training. However, obviously if you start to lose fat TOO quickly, you would increase the calories about 300-500 per day. If you are not losing fat fast enough, decrease the calories by 300-500 per day.


For a full workout plan refer here:

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


This post was edited by SKCRaynor on Jul 1 2013 01:55pm

Hey Raynor.

What can I do to look as lean as possible in two days? What to eat on the morning that day would be useful to know as well, as sometimes after I eat a meal, my abs don't show as much.

Thanks!

Drink Distilled Water ONLY and dehydrate yourself for 3-5 hours prior to whatever you want to look the leanest for.

As far as foods go, stay away from any complex carbs and stick to small portions of simple carbs and lean protein only.

Again, 3-5 hours before whatever you want to do...try not to eat anything, and then 15-20 minutes before, slam around 50g of sugar from a candy bar which will increase your muscularity and fullness from the insulin.



However, don't do this ALL the time...it's quite harmful to the body in general.

You are full of resources

So let's say I had to do it again but over a week, what should I do? My guess is:

Lower complex carbs to minimum
Get about 50 fats a day, polyunsatured if possible
250g proteins+ a day
Drink a lot of water

just before, as you said:
dehydrate 3-4 hours
sugar bar 10 min before
distilled water

Follow this guide:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=365973885#p365973885

im already taking creatine, im about 12% bf id say, I also wouldn't say im a hard gainer, i gain really easy.

I can only lift heavy Monday and Wednesdays, I have contact sport training on Tuesdays and Thursdays, with a game on Saturdays, so Friday I can lift but it has to be light, this = 2 heavy days, 1 light day I have to work with

being obese actually just coincides with my goal weight of 240 lbs

this is me at 232 right now

Hi Raynor, my girlfriend and I are looking to start working out and eating healthier together. I already have everything written down from my previous posts with you but I am looking for a solid meal plan and exercise plan for her.

Here are her specs and objectives for now.

5'6''
150-155pounds
25-30% bodyfat (refering to this : http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/)

She is looking to drop to 125 pounds and plans on hitting the gym 3-4 times a week while running most likely everyday.

Waiting impatiently for your response!

Thanks

Alex

OK this makes a little more sense now.


Given that you are already fairly lean and have a decent platform to work with, you should be training one upper and one lower day per week with absolute brutality (3 hour workouts each time approx). Try to stay in the 3-8 rep range with total muscular failure.


With regard to diet, just do whatever you have been doing, maybe increase calories by around 300-500 if you gain easily. Because you already take creatine you're good on that end.


There is no magical way to gain 8 lbs of lean mass without hard work lifting and eating a ton. Make sure you also get plenty of sleep (at least 8 hrs a night) and also make sure that you drink enough water (at least 1 gal per day)

hey there.

I already have a plan for her:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide