Quote (DeTrOiTt @ Dec 19 2013 04:19pm)

Ok, got the adjustable dumbbells that go up to 90 and the bench.  I've researched a bunch of different types of workouts for all the muscle groups that I can do with the dumbbells.
I want to start getting fit/burning fat at the same time if thats possible but I know that is hard since bulking requires calories.  So Im just wondering what kinds of food should I absolutely avoid at all costs? Obviously no fast food, candy, etc.  Anything else like white bread? Rice?

I was thinking a total of 12 sets of 8 reps for each muscle doing two muscle groups a day.

Any other suggestions?

Quote (SKCRaynor @ Dec 19 2013 09:51pm)

Yes, you should put on size. If you don't, then we need to address certain issues along the way, such as increasing calories, increasing sleep/recovery, and so forth.

HIIT is fine, just eat more calories to compensate. 30 minutes of HIIT cardio is around 300 cals burned.

Quote (GetSpanked @ Dec 19 2013 11:34pm)

I have put on size and built strength, I just want more.  Should I do the 5x5 or do hypertrophy?

I'm 5'5" 166 lbs with 12.8% body fat.

Bench: 255
Squat: 405
Deadlift: 365

Quote (SKCRaynor @ Dec 22 2013 10:03am)

I'd hit the 5x5 some more and bring up your bench and deadlift. The squat, assuming its ATG, is excellent. Keep up the good work.

Run 5x5 for another 6 months or so, and then hypertrophy is definitely in order.

Quote (GetSpanked @ Dec 22 2013 04:11pm)

Alright I'll do that. Thank you.

What hypertrophy program should I start in 6 months?

Quote (Noun @ Dec 23 2013 12:04pm)

raynor, my gym is closed from Dec 23-Jan 1st for the holiday
will my muscles shrivel up to raisins? what do

Quote (Jay_92 @ Dec 23 2013 04:59pm)

Hi raynor, wondering if you have any suggestions for a workout that;

• hits each muscle group twice a week
  
• workouts 4 days a week

would an upper/lower split be advisable?

Quote (SKCRaynor @ Dec 19 2013 10:54pm)

If you personally feel that you respond better to higher reps, you can try a 12/10/8/6 pyramid, or even a 15/12/10/10/8 pyramid.

As far as your friend goes:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


and


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


OR

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