Please post your actual current diet...entire diet for the day, with total weight/size/serving for each item and I will make adjustments.

There really isn't any way to efficiently gain muscle, and lose fat at the same time.

However, some people have claimed fairly good success in terms of cutting fat with minimal muscle loss while using IF. (intermittent fasting)

However, this approach is not for everyone, and some people have seen dramatic muscle losses and inefficient fat loss at the same time, so proceed with caution.

Here is a sample meal plan for IF (18 hr fast and 6 hour feed)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF

I just finished reading Nitschke's Peaceful Pill and I ordered Humphry's Final Exit. Are there any other similar books you'd recommend that complement these two (as opposed to reiterating the same information)?

Before we go any further....what is the reason for your need of this information?

If you are contemplating an exit strategy, please PM me so we can discuss this at length.

I'm looking to tone up a bit and stop my 6 pack from disappearing. I want to focus mostly on my arms, torso, and core. I apologize for not reading past page 4, this thread is massive.

I'm 5' 11" around 145lbs. I have no idea how to measure my body fat. I'm fairly certain I'm an ectomorph as I have a terrible diet but I hardly ever put on weight.

I don't have any intention of getting a gym membership as I don't see myself going there for an hour or 2 every other day. I do see myself doing a workout at home. I was thinking crunches and pushups, but I have no idea how many I should do, and if they are even effective. I would consider buying a set of dumbbells if that is the best path (if so can you recommend a set). For any workout, what is a good starting point for reps, and how many sets per workout? Also should the workouts be done every other day or what?

On weekends when I go down to the shore I ride my bike like 25 miles or so, in about an hour. I keep up with traffic so my pace is pretty good. I'd say my endurance is pretty high, I have no problem running or cycling for a while.

Thanks

Hey there.

Before we go any further, lets go over a few things:


1. If you really want to strive for the best and avoid mediocrity, it would be best to have a gym membership and utilize it at least 5 days a week.

2. If you want to see optimal results, you will need to control your diet, which for a hardgainer such as yourself, will require eating a LOT of clean food.

3. Your goals are realistic, but your method of achieving them is not. You will need dedication and willpower to achieve these goals, and to maintain them once achieved. If you are willing to take on the responsibility, I will provide you with the appropriate plan(s).


Until then, here are some things you can do at home:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

It seems like whenever I eat a lot like 3k+ calories, my throat starts hurting a day or 2 after. Help me haha

And no it's not from sucking cock like the trolls in the forum say. Lol

i was watching a youtube recipe video and the guy said the water in the can has a lot of the sodium. do you have any idea roughly how much sodium will be in the beans when i rinse with water? the 15.5oz/439g can of pinto beans from walmart says 1435mg

This post was edited by carteblanche on Aug 8 2013 08:31pm

Hey there, I am 6' 0" and weigh about 180lbs, I wouldn't say that I'm fat but I weigh more than I'd like. I was wondering if you could help me set-up a diet plan and workout routine to help me drop 20 pounds!
Thank you, I'd like to incorporate some cardio and the only thing I can't do is squats because when I get around 285 on the bar, the pain in my lower back is unbearable. Thanks again, and let me know if you could help me out!


edit: I want to apologize for any spelling or grammatical errors, I'm on my phone!
- Jimmy

This post was edited by ShogunExplosion on Aug 8 2013 11:11pm

I used to be a balloon of shit. Now I lost over 80 lbs of weight and my skin is all flabby and with stretchmarks like a 90 year old grandmother with 15 kids.

Supplement wise I take:

Vitamin C
Collagen
Ginseng
Fenugreek
D3
B6
Kelp
Lecitine
Cider vinegar
Creatine
L glutamine
Cafeine
Uva Ursi
D aspartic Acid
Tribulus
Aminoacids
Manganese
Magnesium
Zinc
Copper
Dolomite
Calcium
Fish oil

I eat only fresh lean meat, fresh fruits and fat free dairy. I have been off other carbs other than fruits for almost half a year.

I lift almost every day with an occasional pure-cardio day. Other than that, I exercise every day. Fitness classes, boxing, lifting, cardio, all that shit.

How do I stop my everything from sagging like a worthless second hand bin-bag?