hey raynor, just stopping by to let you know you are still the GOAT trainer

both for bulk and cut, a mainteance one will be fine then i can reduce / add 500kcal my self

OK no problem.

Assuming you want to CUT (around 30 lbs), follow this:

1,600 cals on NON-workout days
2,000 cals on WORKOUT days


Non-workout days (1,600 cals)

Meal 1 - One cup of oatmeal (cooked) + 3 whole eggs + 3 egg whites (380 cals)
Meal 2 - One can of tuna + 1/2 avocado + 1 oz of rice crackers (350 cals)
Meal 3 - 6 oz beef + 1 cup rice (cooked) + 1 cup broccoli (450 cals)
Meal 4 - Protein Shake (40 gram protein approximately) + 1 slice whole grain bread (280 cals)
Meal 5 - 1 cup yogurt (150 cals)


WORKOUT days (2,000 cals)

Meal 1 - One cup oatmeal + 3 whole eggs + 3 egg whites (380 cals)
Meal 2 - PWO Shake (40g protein shake) + 2 slices whole grain bread (380 cals)
Meal 3 - 6 oz chicken breast + 2 cups parsnips + 1 cup cooked whole grain pasta (560 cals)
Meal 4 - 6 oz beef + 2 cups broccoli + 1 oz rice crackers (400 cals)
Meal 5 - Casein Shake (40g protein) + 1/2 cup yogurt (270 cals)

I'm looking into getting some wooden spoons. do you have any recommendations?

I'm looking at this set at the moment: http://www.amazon.com/Oceanstar-Bamboo-Cooking-Utensil-6-Piece/dp/B009BLGR2Y/ref=sr_1_5?s=home-garden&ie=UTF8&qid=1390641416&sr=1-5&keywords=wooden+spoons

bamboo without any lacquer coating.

What is one cup in grams?^^ and oz

Hello,
I'm a small guy looking to build up a little bit before going for strength/endurance training. I understand I need to do ~10reps x3 at 70%?
Could you please make me a training program (machines/weights-related) for a full body work-out (requiring the least amount of time aka less stations)

Also, hypothetically speaking, how many eggs would I need in a workout day?

Thank you

The only problem with any type of wooden utensils or even bowls/plates, is that wood tends to hold onto bacteria more than plastic and metal. As a result, even tightly woven wood material, like bamboo, can hold onto bacteria deeper and longer than non-porous materials and thus potentially be a health (and even odor) concern.

That being said, I'm not familiar with Oceanstar as a company. Although the actual product itself seems to be fairly good for a wooden set.

grams is a measure of weight the same as oz. Cups are a measure of volume.

Are you unable to buy a measuring cup? Or is it not offered in the US measures?

either way...

1 cup of oatmeal (cooked) is around 240g in weight.

1 cup of whole grain pasta is around 150g in weight.

Start here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


Secondly...that question seems to be misguided. You don't need to have ANY eggs. Eggs are a great source of protein and fat, but certainly not a required food to eat.

The bottom line is that you will want to get at least 1.25g-1.50 / lb of bodyweight of protein. So if you weight 200 lbs, you'd want 200x 1.25 = 250g protein minimum per day.

read more here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide

and here

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=347927450
Bulking / Cutting / Body Types / Caloric Needs

when you say cooked, you mean cook 240g oats with water yes ?^^
2000 kcal on working days SEEMs relatively low, im a hard gainer as fuck and i usually eat 5k+ a day to gain minimal