I am the 1st person. I need to lose weight, but at the same time I want to keep adding muscle. If I must lose weight + cut to then gain muscle mass, so be it. I'm honestly lost when it comes to all this. I just want to improve my body for basketball.
The 2nd person weight 160. His goal is to add at least 10 pounds, more if possible.

1) No medical/food allergies for either.
2) Full gym access for both. We WILL go 5 days a week.
3) Any vegetables that can be avoided for both. 1st person - Less of milk and cheese in my diet please.
4) No previous training for either of us.
5) Whatever average is. Both of has have jobs that have us standing. Not much physical work. We play a lot of ball though.

This post was edited by ZxFamily-GuyxZ on Aug 13 2014 06:04pm

Hey, me again.

Quick and easy question here. I'm just looking to find healthy seasonings or spices to add taste to things, whether it's chicken, steak or pasta. Most processed condiments just seem to contain a ton of crap.

This post was edited by Jaypee on Aug 13 2014 08:56pm

i'll do that! thanks dude!

OK, so based on your stats and goals,I have TWO possible diet plans to start with.

The first is this one:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406743805
3,000 calorie diet w/ 40/40/20 macros


This is geared more towards you building muscle, and less towards fat loss. You consume 3K calories every day. You work out 5 days a week, using a strength program, found here:

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


You can GRADUALLY lose fat with this plan and diet...but in no way is this going to be considered a cut.



The second diet is a bit more tapered, with 2K calories on days you do not exercise, and 2.5K calories on days you do. The workout routine is less intense than the 5x5 mentioned above, mostly because you will be on a greater caloric deficit.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
5 day Split w/ Freeweights + 2,500/2,000 cal diet plan



I recommend you try the 5x5 and 3K cal plan FIRST, and if you are not losing as much fat as you'd like, skip to the second plan.


Your friend should start with the 3,000 cal diet mentioned above with the 5x5 plan. If he does not notice sufficient gains, he will need to increase his diet substantially. After using the 5x5 + 3K calories diet above for 4 weeks, he should re-evaluate. If he has not made satisfactory gains, this is the food plan he will need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=382849091
Bulking diet approx 4,500 calories



Good luck!

First refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340743092
Simple Chicken Recipes


Secondly, as far as condiments/marinades/spices/etc, here are some of my favorites for chicken:


1. Dijon Mustard (look at the brands, many of them have no junk in them)
2. Bolthouse Farms Dressings (for marinades)
3. Spices - ground black pepper, cayenne pepper, crushed pepper flakes, oregano, basil, thyme, garlic, lemon, olive oil, rosemary, and a very MODERATE amount of sea salt and/or grated romano cheese.
4. Organic Ketchup (dip the chicken in this)
5. Organic or Natural BBQ Sauce (look into Stubbs brand...tastes amazing - or check others on the shelf)
6. If pan frying the chicken or oven baking the chicken with some type of crispy coating, use apple sauce to dip the chicken in...phenomenal!

You hear a lot of times with muscular people... oh he's got good genetics, etc.. thats why he can become like that.. not everyone can.. blah blah..
But when it comes to fat.. its not genetic and everyone can be 10%-15% bodyfat.
Is there any truth to this??
Can Everyone become muscular like in the movies / bodybuilders? or does genetic play a big role?'


Why does it seem with muscles, genetic plays a role, but with fat.. its not genetic and just eating too many calories for your body

This post was edited by ForbiddenOath606 on Aug 14 2014 09:01am

This is not true.

Genetics DO play a role in both fat loss/gain, as well as muscular loss/gain. The whole shape of your body, as well as how easily you can gain/lose fat, are all part of your genetics.

That being said, some people are able to gain fat MUCH more easily than others. The same can be said for people who can gain much more muscle than others.

The bottom line is the following:


Everyone's body is different. ANYONE can gain fat or muscle, as well as lose either. The degree of intensity required for gaining muscle or losing fat will definitely differ by the person.

A true Mesomorph body type will RAPIDLY gain muscle, with almost no fat gain whatsoever, whereas an ectomorph will RAPIDLY lose fat (or simply won't gain any at all), and will be very hard-pressed to gain muscle. Lastly, the endomorph will gain lots of muscle AND fat rapidly, and has a very hard time losing fat compared to the other two.

I've tried to drink lactose free milk, but my stomach still hurts.. It's not like a stinging pain, it feels like pressure, or something.. Keeps farting and burping

You could very well be allergic or at least sensitive to dairy products.

Have you tried eating whole grain by itself yet? If so, are the results the same?

oh, what might cause that then?

no not yet, will try soon..