I assume you meant you're looking for the best....diet? routine? way? to lose weight....


Anyway, you will need a solid cutting diet and routine....follow these:


CHOOSE ONE:


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


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



and as far as diet goes, on NON-WORKOUT DAYS:


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



and on WORKOUT DAYS:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros


for other basic info, refer here:


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



Once you get going, please get back to me if you need additional help/tweaking.

I've been doing this work out routine for a year. Will this give me continuous muscle gains overtime, by slowly adding weight?
This is what I do
First day I do chest:
Bench press 3x8
Incline press 3x8
DB flys 3x8
Machine decline chest press 3x8
Push ups 3x..

2nd day Shoulders:
DB shoulder press 3x8
Side raises 3x8
Upright rows 3x8
Shrugs 3x8
Military Press 3x8
Machine shoulder press 3x8
Front raises 3x8
Reverse fly 3x8

3rd day Lats/back:
Pull ups 3x8
DB rows 3x8
Seated cable row 3x8
Lat pull down 3x8
Bent over row 3x8
Lat row machine 3x8

4th day Arms:
Ez-bar Bicep curls 3x8
Skull crushers or french press 3x8
Hammer curls 3x8
DB Tricep curls 3x8
concentration curls 3x8
Tricep kick backs 3x8
DB Bicep curls 3x8
Tricep pulldown 3x8

5th day legs/abs:
V-Squat machine 3x8
Lunges 3x8
Leg extensions 3x8
Leg curls 3x8
calve leg press machine 3x8
and abs

Wondering if Flat Bench Press is worthless compared to Decline Bench Press or Incline Press?

What would you say is the best chest workouts and in what order if any?

ok. best and easiest diet for someone that literally has to sit for nearly most of the day. And doesn't want to go to a gym. or exercise.
goal is to lose weight. low fats, low carbs? what's a good meal plan.

Hi Raynor, I just wanted to make sure the plan I'm following is the right one for my situation.

I'm 24, 6'2'' and sitting at around 200 pounds (20% body fat). My BMR is at 2100cal. I want to drop to around 180-190pounds and drop to the 12-15% bodyfat area.

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

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

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

If everything listed up here is right, I will be getting everything I need today!

Wish to ear from you soon!

hey! i'm about to start on your 5x5 plan for str and size, and i'm just setting up the exercises that i want. is it better to do pullovers 5x5 and flies 5x8-12 or opposite?

By slowly adding weight to ANY exercises will make you stronger in those particular areas. However, all routines should be changed periodically to maximize gains. Every 4-8 months, it's good to start a new routine all together. If you've been doing this for over a year, it would be time to switch things up. If you're looking primarily for adding strength, try this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


and if you're looking for size/volume...


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

Actually, the consensus is now that incline press only engages around 10% more upper chest than flat bench. Turns out that seated military press engages much more upper chest than standard incline bench. That isn't to say that incline press is bad, it's actually quite good, but looking at incline/decline/flat as superior/inferior to one another is an improper notion.

Decline bench is excellent for lower chest, and building additional bench power.

Incline bench is excellent for supporting muscles, slight increases to upper chest, and lat/deltoid improvement when used with chest.

Flat bench is excellent for overall chest, as it covers the widest area of the chest most efficiently.

need height/weight/gender/and bf%

You will lose fat rapidly on that plan, however, once you hit the 180-190 lb area, you will need to adjust your calories to around 3,000 on workout days, and 2,500 on non-workout days to maintain that weight.

1,600 is extremely low and will not work for very long.

This plan will probably yield a 20 lb decrease in approximately 6 weeks.