Safe? Absolutely

Still Tasty? To be determined

Hey there.

First of all, you will need to drop down to the 10% bf area in order to see visible abs. You will need to be around 7-8% to look really sculpted in the way you probably want.

The key here will be increasing your training volume, eating less total calories (particularly on non-workout days), and sticking to a solid routine for an extended period of time.


Considering your goal...on non-workout days, you need to be eating approximately 1,600 calories

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


On workout days, you will need approximately 2,000-2,100 calories:


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



Now, as far as workouts go:


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




The basic goal here is for you to work out like you're possessed....and keep the calories low (mostly lower in carbs while still high in protein and moderate in fats).

Keep water intake to at least 1 gal per day, and make sure to get at least 8 hours of sleep per night. Avoid sugar like the plague.


As you start trimming down, you may start to stall. If you start seeing that your progress has halted....you will need a one-week period to eat whatever you want and don't train at all. After the one week, go right back into cutting again, but this time, with slightly increased activity level (around 20-30 minutes more per day in the form of HIIT cardio - fasting cardio preferred)



There is, of course, KETO (Anabolic Cutting Diet) which is highly effective, but very difficult due to the nature of the diet (1-2 weeks at a time with ZERO carbs followed by a carb day). If you think you can handle such a thing, I will give you my CKD diet which will greatly improve fat loss over a shorter period of time.

Hey rayndaddy

Having trouble distinguishing between working hard and not training to failure

Edit: intensity is the word I was looking for

Also my diarrhoea is making me poo at some ridiculous angles, inspecting the seat etc my poo literally comes out in a 360 degree circle, with 180 degree range out of my Angus. Even get some underneath the seat so I would have had to poo upwards for that to happen,

It's been about 8 days now of diarrhoea I'm pretty fed up, any tips? Ty

This post was edited by HotHamAndCarl on Aug 5 2013 12:10am

Training with high intensity vs training until failure -

High intensity is pushing yourself to your cardiovascular peak while training at maximum weight. MAXIMUM intensity (failure) the same thing, except that you are forcing your muscles into complete failure, even if additional breaths between each rep are needed.

In terms of powerlifting, maximum intensity would be the heaviest weight you can possibly lift for that given rep or reps, but not necessarily until muscular failure (which would require additional sets/reps of lower weight afterwards and so forth).

As far as your bowel difficulty is concerned, you need to try the following:

1. Increase water intake (spring water, or filtered water - not tap)
2. Immediately discontinue high fiber foods, and try to consume binding foods (such as white flour, white rice, regular cereal, meats, etc - just anything with very low fiber until the problem goes away)
3. Consume Pro-Biotics, either in the form of greek yogurt, or pro-biotic supplements.
4. Discontinue all dairy products (except the above mentioned greek yogurt) until symptoms get better.


This is probably one of the best posts I've ever seen. How descriptive! 360 degree diarrhea....that's a classic.

What's up Raynor!

As you know, DMAA (1, 3-dimethylamylamine) is a substance found in the old Jack3d pre-workout supplement. A friend of mine didn't like the product so he just gave it to me, and I took a scoop prior to my workout yesterday as well as today. It's second time I used a pre-workout supplement. I did feel really great in the gym, did PRs on almost all of my lifts and was very energized. Although after the workout I crashed, huge fatigue ran into my body, both yesterday and today, and it did not happen on the first time I took a pre-workout.

I made a little bit of research and found out that DMAA was banned from many organizations, and that it has been taken off most of the pre-workout supplements (that actually contained it). On the other forums, people think DMAA is harmless and has no important side effect, while others think it may be really bad for your long term health, giving you heart problems, etc.

I was wondering what you thought about DMAA. Have you ever took it? More information about it would be really appreciated!

For now I won't be taking this supplement anymore, after only two scoops over two days it made my mood fluctuate and got two crashes after the gym session.

Hey so I've recently just started working out and eating the way i should lol, and i really wana go full out on this but im not exactly sure what i should be eating and all that good stuff. I could really use some help and input for what i should be doing

right now i got like 20 pounds of fat to lose so im pre cooking all my meals

im eating 3-4 times a day, and im eating only chicken and vegies 5 days and lean ground beef (draining the fat from it) the other 2 days [also no added salt or sugar in food]

needa pick up some protein powder and gona have those twice a day, atm only drinking water

working out 2-3 times a day for half hour to an hour if i got the time

people keep telling me different things about carbs... am i suppose to be eating carbs?

any and all insight is much appreciated thanks

EDIT: also my mucles are really hurting constantly and they dont seem to be healing as fast as i would like any tips for that?

This post was edited by boby00001 on Aug 5 2013 11:43pm

DMAA, when taken in moderate doses will NOT hurt you unless you have a pre-existing heart condition - which in that case, any stimulant would be potentially quite dangerous.

That being said, DMAA itself is nothing more than an oil extracted from the geranium plant. It's a stimulant, much like caffeine, and when taken in moderation will not cause any adverse effects.

Jack3d on the other hand has a lot of artificial ingredients which I would avoid.

Before we go any further, provide me with your height/weight and approximate BF%

Secondly, carbs depend on quite a few things. There are times during the day that you want carbs (unless you are on a keto diet).

Also, to improve muscular recovery, increase water intake to at least 1 full gallon of water per day, get at least 8 hours of sleep, and try to stay stretched out during/after exercise.

Increasing your protein intake will also assist with DOMS (delayed onset muscle soreness). After a while of training the soreness will get easier to deal with.

im 5'9 188 lbs, pretty much 90% of my fat is in my stomach no clue as to what my body fat is but like i said i got 20 pounds to lose so its way to high lol

and ya im already drinking enough water sleeping 9 hours a day and stretching hoping the protein supplement powder is gona help out, kinda already figured as much just wanted to see if there was anything else i could be doing

im afraid to lose any more weight, I feel that if I do ima lose muscle.. is there anyway I can keep my weight the same and just keep eating to gain size//ripped at the same time?