hey im looking at trying to put on some muscle and getting into shape. im currently a scrawny 6ft 140lb 23 year old. ive read through some of thread but find it harder to find someone who is starting small like I am. I currently have no idea what sort of protein supplement or workout I should start doing. I plan on getting around 75lbs in free weights, but not a bench. I was hoping you cold direct me in what I should be doing for both my shakes, and a workout with mostly free weights. I just really don't have any idea where to start.

You are absolutely a hardgainer.


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


Please get yourself a gym membership and follow the above plan.

Looking for a diet plan to cut body fat.

Or just a good ratio for me.

6"2' 212
Bmr-2183
According to Benedicts I'm at 3,383 cals to maintain, but I want to cut the fat and lose around 20 lbs. looking for diet in particular seeing as I'm about to undergo acl/meniscus surgery and will be out of the gym at least for a little bit. I want to cut prior though.

I don't currently know bf% or have measurements.

At the moment my diet consists of chicken, peanut butter, eggs, (cascadian farms cereal), Whey, P28 Protein Bread (for the peanut butter usually), Tuna, and that's basically it...

All help is appreciated. I've never asked for it before if you need more info just ask.

Just thought I'd throw in there, I also work night shift 4 nights a week and I go to school full time as well.

This post was edited by orpimpin1201 on Feb 12 2014 12:13am

Looking for a good routine / diet to lean out.

I'm 5"10, 210 lbs, and would love to lose ~15 lbs of fat

I've been going to the gym religiously for ~6 months but focusing more on weights than cardio. My diet has been horrible though, I have a sweettooth =/



Current workout diet that I started a week ago is:

Meal 1: [ 1/2 cup of oatmeal + banana ] or [ 3 eggs + whole grain toast ]

Meal 2: [ 4oz protein + 1 cup of veggies ]

Meal 3: [ 4oz protein + 1 cup of brown rice + 1 cup of veggies ]

Meal 4: [ Post workout protein shake ] or if I didn't work out [ apple with peanut butter ]

Meal 5: [ 4oz protein + 2 cups of veggies ]

Meal 6: [ cottage cheese ] or [ greek yogurt ]


My issue is i'm lazy when it comes to preparing food. Any ideas on a simple yet effective diet? I'm a full time student plus I work 2 jobs

This post was edited by Snazzy on Feb 12 2014 12:10am

I've noticed as a student who works that any time you can find some microwaved food that fits in your macros you can save yourself a lot of time.

Hey there.

If your BMR is around 2,200, and your activity level is around 1K cal a day, you will want to be at around 2,000 calories on non-workout days, and 2,500 cals on workout days, in order to maintain a proper cut.


Your diet is already almost carb free....are you willing to do keto? If so, here is my keto diet:


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


In order to compensate for the 2,500 cal days, you will add additional quantity to those days, or one extra meal, whichever is more convenient.

If you want an additional quantity of food, just add to each meal, or several of the meals in terms of additional ounces of protein/fat. For example, add 2 eggs at meal one, and 2 tbsp of olive oil later, etc.

If you want to add an additional meal, the ratio should be the same in that meal, which is around 40% protein calories and 60% fat calories, which would be (out of 400 calories) 240 cals from fat, and 160 cals from protein, which in grams is 27g fat, and 40g protein.


KETO tends to be the absolute best solution for your current situation. Get back to me and let me know if you are going to do this. If not, I'll make you a regular plan, non-keto.

Are you willing to do keto? If so, please see the post directly above this one.

If you are not....let's start here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


Now for the diet:


First thing upon waking - Drink 2 cups of coffee (or take 3 GAT Jet Fuel) with 20 oz water and perform 20-30 mins of fasting cardio.
Meal 1 (wait another 15 mins after finishing cardio) - Protein shake w/ 1 cup oatmeal + handful of berries
Meal 2 - 1 chicken breast + large green salad + o-oil and vinegar
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed veggies
Meal 4 - 6 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper
Meal 5 (assuming this is POST WORKOUT, if not adjust this meal to PWO) - 1 Protein shake + 1 tbsp peanut butter + handful mixed berries
Meal 6 - 1 cup cottage cheese + 1 TSP peanut butter + cinnamon



If you simply can't get that many meals a day, or just generally have a problem with cooking for yourself, you can reduce yourself down to 3 meals a day, and try Intermittent fasting.

To do this correctly you should eat like this:


18 hours - NO EATING (this includes time sleeping) for example, 9pm - 3pm.
6 hours - EATING (as many or as few meals at you want), for example, 3pm-9pm.

Your calories on IF should be around 2,100 per day. As far as the foods go, you technically can have anything you want as long as the macro ratios are fairly close to ideal, which in this case would be 35% protein, 30% carbs, 35% fats.


Let me know where you want to go from here.

Hello -

Please do not reply to any questions posted in this thread.

This sticky is reserved for me to answer questions directly, and not a free-for-all, regardless of how innocuous or brief your comment/suggestion is.

I appreciate your compliance with the rules.

Thanks!

The idea sounds nice, but I don't think I could do a keto diet. I eat a lot of Greek yogurt and p28 bread so it would be hard for me to avoid the carbs. Anything else?

Thanks for the reply Raynor

Okay, I like the Keto meal plan, but what can I substitute for the green peppers and sweet potatoes? (hate green peppers, and allergic to sweet potatoes)

What kind of workout routine should I stick to?

Here is my weekly schedule with work/school:

Monday
10:00am - 3:30pm School
4:30pm - 10:30pm Work

Tuesday
10:30am - 12:30pm Class
4:30pm - 10:30pm Work

Wednesday
10:00am - 3:30pm School
7:30pm - 12:00am Work

Thursday
10:30am - 12:30pm Class
4:30pm - 10:30pm Work

Friday
No Class
No Work

Saturay
3:00pm - 8:00pm Work

Sunday
4:00pm - 9:30pm Work


*My gym is only open from 5am to 11pm week days*

I can go and do cardio as early as 8am if you think that'll help in the mornings, but I usually go to the gym in the afternoons before work.

This post was edited by Snazzy on Feb 15 2014 03:18pm