Trauma Surgery/Emergency Medicine

Hey, for the exercises where i do 5x8-12 in your 5x5 prog, how do i figure out the weight?

You simply use a weight that allows you to perform each set to it's maximum. Meaning, whatever max weight you can use to do 8, 10, 12 reps. The only true way to calculate that is to play with it and find what works best for you. Example, if you are going for 12 reps, and after 2-3 reps of 135 lbs, you realize it's too light. Rack the weight, add 20 lbs, take 60-120 seconds rest, and begin again. Once you have your baselines established, you will be able to adjust as necessary, much easier.

hey raynlads, cheers for the fart routine the other week, i only used a few of your recommendations (cause it was pretty gross re; sardines and 1lb of cheese etc) but worked..... very well.

now for a lifting question.




I am 1 day away from finishing the smolov jr routine, havent missed a rep yet and added 5 kg (11 lbs) to both weeks

feeling great, not tired or sore, strongest ive ever been


should i:


A. Finish smolov as designed, deload a week then retest 1RM

B. Extend smolov a week more, + 2.5 kg, potentially another week on top of that, deload then retest 1RM

c. Raynors option


Current 1RM = 120 kg

very confident ill hit 130 kg as of right now, do i push for as much as possible or take this and leave

This post was edited by HotHamAndCarl on May 8 2014 07:02am

If it fits your macros, is that legit? Like could I one day eat a slice of pizza instead of my brown rice and still be on track to cut? As long as I balance out the rest of my diet?

Also say I do my normal diet but throw in a slice of pizza, and I cardio it off. Does that like get rid of it? I have a feeling it doesn't.

This post was edited by Hboy on May 8 2014 09:55am

Sup Raynor,

So I'm done with school and I'm home now, which means I can go much much stricter on my meals/what i'm eating. I'm 6'2" and now at 260 (Was 288 earlier when I posted). I'm sure you've posted this 100000 times before, but I'm also able to go to the gym every day now, and play basketball.

Can you link me/post me a strict 7-day meal plan/work out. Something for the meal plan being like as strict and as precise as you can get.

Also, my main goal is to lose weight.... but I'm very uneducated on the gym and I was under the impression that if I lift, I'll get stocky/beefy instead of losing weight. Can you give me some info on that?

Also, any supplements you suggest for me to take? Please note again, my main goal for right now is to lose weight/fat.

Glad to see it worked out well for you lol.

As far as the routine goes, I would definitely CONTINUE with it, until you start to see diminished gains. If you notice yourself hitting a black wall, it's time to stop, deload, and attempt the 1RM.

Basically run the smolov plan, either traditional or jr, keep adding as you have been, until you simply can NOT add any more at the same rate (weekly in this case).

There is no reason to stop a good thing with good progress. If your numbers are increasing, so is your strength.

This is an EXCELLENT question, and unfortunately there is no exact answer.

On a purely physiological level, one would think that 500 cals of ANYTHING is still 500 cals of energy and therefore will be burned accordingly. However, not all macros are created equal. Also, minerals play a good role in metabolism, water retention, and other processes in the body.

As a result, some people are very glycogen sensitive. If they consume 500 cals of pure sugar, vs 500 cals of pure protein, they will CERTAINLY see diminished fat loss and fight an uphill battle. Other people, such as mesomorphs, can eat whatever they like, and as long as total calories and baseline protein are in place, they are good to go.

I can literally go on and on with hypothetical situations regarding this question, but the bottom line is...

It depends on YOUR body. In general, protein is preferred to anything else when cutting (non-keto) and on keto, fat is preferred to anything (or a 60/40 blend of fat/protein).

Complex carbs are better than simple carbs on cutting, simply for the lack of an insulin spike which can cause some hormonal issues that increase cortisol and thus inhibit fat loss.


If you OCCASIONALLY want to cheat a little, but keep the calories the same, you shouldn't see much difference, unless you are hypersensitive to certain macros and/or minerals.

First refer here to get some decent insight:

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


Then, Pick one of these two cutting workouts:

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

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


Couple them with this ab routine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine






Then follow this diet:



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

Hopefully one of my last questions...

What's your take on multivitamins? How important would they be when trying to build muscle?