"good" is relative. Any weight is good, as long as you are making consistent progress and raising the weight gradually.

Hey there, first time poster here.

I wanna get more serious about lifting n getting into good size/lean shape. I'm 5"11, weigh 170-175lbs, dunno %bf.

I go to gym 3x a week on Mon/Tues/Fri (this will be my only days I can go to gym; 3day split with Chest/bi's/forearms, Back/core, shoulders/tris/legs; I do cardio 10-15min after each workout usually), n will most likely be my schedule as fell come this fall for the next 4 months. I relatively know my routine and recently just started following your hypertrophy for size gains I've seen you post here: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141#p345358141

I am not sure about how to actually count your macronutrients, my understanding of this is really weak. For someone with my stats, I want to reach 185-190lbs bulk n cut afterwards. I'm using an app myfitnesspal says I need 2.9kish cals, but when I used tht formula in the stickes for bulking it says I need around 3000-3500fg? kinda confused here. Can you explain how exactly I can achieve my goals and how much protein/fats/carbs etc I need?

My daily meals like almost everyday are:

Breakfast: honey nut cheerios with milk, fruit (usually banana or apple), whey isolate protein shake

Lunch: Subway 6inch on Italian cheese and herbs bread, turkey breast, lettuce, tomatoe, green pepper, cucumber, light mayo and honey mustard sauce

Snacks after lunch: usually fruit banana/apple (I eat this after my gym days with a whey isolate protein shake)

When I get home: 3xslices of whole wheat bread with peanut butter; I stack em triple decker.

Dinner: Salad with croutons, zesty Italian/vinigrette sauce, white rice with veggies (green longbeans or broccoli usually) and either chicken or beef or fish, whey protein shake
(usually take a multivitamin centrum before going to bed)


Is the above meal plan adequate to achieve my goals or do I need to add/change things? As I've said im unsure how to count "macronutrients" properly my knowledge on this is really weak, any help is greatly appreciated. Also on non-workout days ive read that u should eat less cals on none workout days but a few hundred cals, do I reduce my protein shake intake as well? I usually take 3x a day on workout days, so on non-workout days I just drink 2x in morning n before I go to bed. Please let me know thanks!

Ok last few questions:

1) Is it 4 eggs + 7 whites as in 4 yolks + 4 whites + 3 more yolks -- or -- 4 yolks + 4 whites + 7 whites on top of that? I hate eggs But I know gotta down them lol

2) How much daily creatine? Whenever I worked out I put 5 grams in my protein shake. And am I supposed to do cycles, like 40 days on and 40 days off?

3) Is it good to change up the workout routine, at least the order of which you do the exercises every couple weeks? Or is that just a myth and you can do the same things over and over as long as you gradually increase weights?

This post was edited by LuLer on Aug 20 2013 09:06am

Hey there.

With regard to your diet, you unfortunately need to make big changes.

Check this out for a good sample 3,000 calorie diet:


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



Basically you want approximately 40% protein, 40% complex carbs, and 20% fats.

fats = 9 cals per gram
protein = 4 cals per gram
carbs = 4 cals per gram

1. 4 WHOLE EGGS (white + yolk) and an additional 7 whites (just the whites, no yolk) would be a total of 11 whites + 4 yolks. An easy way to do this would be to purchase egg whites in a carton to add to the whole eggs. If you don't like eggs, switch to a whey protein shake instead, just make sure it's at least 50g protein in the shake. (I recommend NOW! or Optimum Nutrition)

2. For creatine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

3. It's good to change up the routine, and/or do a deload...but every 4-6 months is more like it. Stick to what you have for now, and if you start noticing diminished gains, we'll go from there.

Okay thanks But I lied, one last question.


What would you recommend diet wise for someone who is the same height as me (6'0) and desires the same goal (180 lbs cut/lean) but is 205 lbs right now. So he's cutting from 205 to 180 whereas I'm bulking from 160 to 180.

Lied again


Need help understanding the super-sets.




I understand what to do for the regular exercises. Not sure about the super-set exercises when it comes to sets/reps.

Have him follow this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
5 day Split w/ Freeweights + 2,500/2,000 cal diet plan

The supersets are basically this:


Two exercises, such as Lat Raises and Front Raises.

Complete the first set of Lat Raises, and IMMEDIATELY begin Front Raises without resting.

After failing with the set of Front raises, take a 60 second break, increase the weight slightly, and then bang out another superset (and so on)

can you recommend a whitening gum?

btw, those vpx bars still tasted great!