Quote (SKCRaynor @ Sep 2 2013 02:53am)

Hello there.

Given your stats, you are pretty close to being a hardgainer.

I would recommend you start with this guide. Get back to me with comments/questions and we will go from there:


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

Quote (Nerlens @ Sep 1 2013 11:54pm)

Hi, I'm looking for a workout plan for mainly cutting, toning, and losing weight

I am currently 5'8 and about 180lbs. I'm a bit bulky and I'm trying to have my weight around 150-160ish

I did some casual lifting for about six months but recently got a leg surgery so I haven't been to the gym in two months

Would appreciate if you could give me a workout plan and a diet plan as well

Also, I can't workout my legs so I won't be able to do any leg exercises and nothing intense in cardio (still doing some leg therapy)

thanks in advance

Quote (smoothy9 @ Sep 2 2013 12:09am)

Being a college student, I dont have access to that much food / I dont think I can even eat that much!
My diet is probably 1,500 calories - planning on increasing that with shakes as soon as the powder arrives.  I also want to put on lean muscle, and that workout seems to be a decent mix of 60% muscle / 20% fat / 20% water or something like that?

After shakes I imagine i'll be around 3,000 calories ,I eat 3 meals a day,
breakfast 12 grain bread with 6 slices of roasted chicken slices, avacado, cucumber, lettuce and mayo - soon to be with a shake
lunch wheat bread pita wrap with grilled chicken, crutons, romaine, caesar salad dressing and cheese - soon to be with a shake
dinner essentially one or the other of what i ate for breakfast or lunch - soon to be with a shake

I usually workout after breakfast and will be taking BCAA reloaded Pro during and after my workout to make 4 shakes a day

the other shake i'm taking will be Whey protein (3x a day)

On my rest day i still will take 3 shakes of whey protein, but skip the BCAA

I plan on running about 1-2 miles before working out, if I keep that up when my Whey protein runs out i'll switch to True Mass and hope for larger lean muscle gains while the running counteracts the fatty growth.

Any comments on that plan or improvements?  I would like to do the hardgainer, I just don't have time / resources :\

Quote (MrBobMarley @ Sep 2 2013 05:34pm)

up 8k calories a day seems a bit excessive right? how is that even possible to burn even 7k in a day unless you are some marathon runner or long distance swimmer

Quote (Ladsy @ Sep 2 2013 09:20pm)

Hi raynor itsa me, ladsyyy


i need you to make me look better than lightman by mid october, what should i do?

im 6'3 ~ 225 atm and have all week to train, no more rugby!

Quote (carteblanche @ Sep 3 2013 01:47am)

dad taught me to use a fresh set of shaving blades every time

http://image.tradett.com/images/products/FA201049224456392uprofcost/gillette-shaving-blade.jpg

is it really necessary to do that, or can i just soak it in hydrogen peroxide?

i only shave once a week. if i have a special occassional i'll shave a second time.

Quote (SKCRaynor @ Sep 3 2013 04:54am)

A new razor blade every time you shave?? That seems excessive, and expensive!

Realistically you should change your razor blade every 1-2 weeks, depending on hair growth and usage.

You can also clean the blades with rubbing alcohol as necessary.

Quote (SKCRaynor @ Sep 3 2013 04:50pm)

Go full on hypertrophy:


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



Make sure you are getting ENOUGH SLEEP (8-9 hours a night) and drinking enough water (1-1.5 gals a day)

Obviously your diet needs to be in check - which for your build should be around 400g protein, 400g carbs, 90g fat (4,000 calories) on workout days, and around 300g protein, 300g carbs, and 60g fat (3,000 calories) on non-workout days.

You can obviously introduce cardio as needed if fat gains begin, or alternatively taper down the calories slightly (only if necessary).


Remember to train like an animal. You need to be POSSESSED at the gym, work until failure....TRUE failure, not mental failure. When you think you've had enough, push further, break the wall, and continue. A partner with equal psychosis will help you in this quest.


Supplementation is important, full creative load, multivitamins, EFA's, PWO antioxidants, and Digestive Enzymes + Probiotics.

A solid PH would also be helpful, but I will let you figure that one out.