Although they are a good concept, I've always just used hand towels wrapped around the bar. It accomplishes the same thing for a fraction of the price.

Can you suggest how much protein should I get per day?

And the easiest/less stuffing way to get it?

Im no american so Im used to SI units.Im clueless of pounds etc so

I have started bodybuilding 2 months ago(5 years ago I worked for a year for it as well).This time I will remain doing this.I have lost 7 kilograms in 2 months and I'm happy with my progress.However I still have 7 more to get rid of and I cannot lose that much weight per week as it was.

Im told to eat as much protein as I can and I want to avoid any kind of protein shakes/boosts as I don't want to end up like Sylvester Stallone when I become a geezer .So it will be great if you can suggest me a daily menu (breakfast/lunch/dinner) to get as much protein as possible.

Thanks ^^

This post was edited by cnbrkhancan on Mar 16 2014 01:31pm

Assuming that you are trying to cut body fat, I'd need to know your current height and weight and approximately body fat %.

Either way, assuming that you need 2,000 calories, here's a sample diet:

Here is your sample diet for 2,000 cals of cutting:


First thing upon waking - Drink 2 cups of coffee and perform 20-30 mins of cardio without eating (running, swimming, cycling, etc)
Meal 1 (wait another 15 mins after finishing cardio) - Protein shake w/ 1 cup oatmeal + handful of berries (you can also have 3 whole eggs + 3 egg whites instead of the protein shake)
Meal 2 - 1 chicken breast + large green salad + olive oil and vinegar
Meal 3 - 5 oz lean beef (90/10 or better) w/ mixed vegetables
Meal 4 - 6 oz chicken breast + 1/2 cup black beans + 1/2 cup green pepper + 1/2 cup onions
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 + 10 almonds


There is nothing wrong with protein shakes. They are a very clean source of protein (usually from whey), and no different than eating your protein, other than it being much faster digesting and much more convenient.

Wow cheers man seems like one hell of a sample diet ^^ When I'm home I will calculate my exact height/weight and get approximate data of my body fat% and let you know.

Alright here are the calculations man :

Weight : 85.6 kg

Height : 181 cm

Approximately Body Fat%(googled a random calculator so I'm not sure if correct) : 25.15%

Edit : I did search for protein shakes and just as you said they are healthy.Im gonna slap the doc misinforming me about them

This post was edited by cnbrkhancan on Mar 18 2014 10:12am

Oh 1 more thing and sorry for the spam.

Is whey protein shake is the best choice to get as much amino acids as possible?

Thanks again and again ^^

So basically these two threads tell my story:

http://forums.d2jsp.org/topic.php?t=70267314&f=27
http://forums.d2jsp.org/topic.php?t=70276082&f=276


Now I just want the numbers to go down on the scale. Not interested in really anything else at all at this point.

bmr = 3000, work an office job so x1.2ish = 3600
Ive been trying to average about 1800 calories per day, or 50%. As you can see in my blog I havent been doing 100% on that but a lot better than before lol.

Excluding intense exercise (Hip injury, and fuckin lazy) what do you recommend for me? Is 50% good considering my sedentary lifestyle or is it under eating?

I'm looking for some tips/advice.

I'm really skinny and am currently trying to work out and gain muscle weight, but I've noticed that I really don't have the appetite eat much. More often than not, I force myself to eat (until the point where I'm starting to feel my gag reflex acting up). Do you have any advice for eating more calories per day? Thanks !

hey there.

the diet should be perfect for you to start with.

also, yes, whey protein is the best selection for overall amino profile and price.

Hey there. This will not be a problem

In order to lose fat quickly, you will need approximately 2K calories on non-workout days, and 2,500 cals on workout days.

You workouts should consist of at least 30-45 minutes of cardio, and at least another 30-45 minutes of weight lifting. If you do not have gym access, follow the bodyweight guide below:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

and couple it with some type of cardio (jogging, cycling, swimming, etc)

If you choose to do NO exercise at all (highly discouraged), use the 2K calorie a day diet only.


Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts