Here are some hypertrophy plans to choose from:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)





Also, here is another one I found in my word file

Hypertrophy mix

Mon - Legs - BB Squats (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), DB lunges (keep weight the same here), Leg Press (1 minute rest here), leg extensions, laying leg curls
Tues - Chest - DB Bench Press (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), Incline DB Bench Press, Incline DB Flies, Cable Crossovers (7 reps high, 7 reps mid, 7 reps low - 21 reps at maximum possible weight with good form - 3 sets), pec deck (GOOD FORM), DB pullovers (focus on chest here), and if you don't feel fatigued enough...burn out with a failure set of incline pushups.
Weds - OFF
Thurs - Back/cardio/abs - Straight Leg Deadlift (5 sets, all 5 will pyramid up in weight, 1 minute rest between sets, try to maintain the 8-12 rep max weight range the whole time like 12-11-10-9-8), Bent over BB rows, Lat Pulldowns (close grip), Lawnmower Rows (GOOD FORM HERE!), Reverse Pec Deck, T-Bar Rows or seated cable rows to finish (close grip). Cardio = HIIT 20-30 mins, and abs = 20 mins ab instinct training (basically 20 mins of as many ab exercises at maximum capacity that you can do with as little rest as possible).
Fri - Shoulders - Seated Military Press (5 sets, first 3 pyramid up in weight, second 2 will breakdown failure rep format), DB Shoulder presses, DB front raises, DB lat raises, BB shrugs (5 sets, all pyramid up in weight, 30 seconds rest between sets, maintain 6-12 rep range w/ max weight possible for those reps), DB shrugs (good form!!).
Sat - Arms - Olympic bar preacher curl (3 sets pyramiding up with 30 seconds rest between sets, try to get into the 4-8 rep range with very slow decline and explosive incline), close-grip e-z bar curl, seated incline bench alternating db curls (good form!), straight-seated hammer curls (good form and slow decline), high cable curls (make sure you fail hard on the last set!!), Close grip weighted dips (5 sets of 8-12 reps maximum weight pyramiding up in weight with each set - 30-60 seconds rest between sets), tricep cable pulldowns (rope preferred or v-bar), laying skullcrushers, bent over DB tricep kickbacks, close grip smith bench press (make sure your hands are only about 4-7 inches apart and perform 3 sets of maximum weight for around 8-10 reps FAILING with each set!!!)
sun - REST

I'm not in competition I'm just looking to get some color just a little brown ya feel me. What is the safest way I should go about that? If it is spray tan what is the process/etc

Hey Raynor,

What plan would you suggest I follow if I want to maintain most/all of my lean mass while dropping around 30lbs? I have some lifting experience, but I'm definitely not an expert.

Thanks!

Raynor:

I'll start by telling you my diet followed by my concern:

7-8am: 4 hardboiled eggs, 1/2 cup oats with milk, banana

10-12am: 1 8oz chicken breast, 1/2 cup oats with milk, sweet potato

~gym~
1 scoop of cytogainer immediately after

3-4pm: either 8oz chicken, canned tuna, or 90-95% lean beef

6-7pm: either 8oz chicken, canned tuna, hardboiled eggs or 90-95% lean beef and a banana with 1/2 cup of oats with milk

9-10pm: 1/2 cup cottage cheese before bed


So basically I have trouble pooping. I am not in pain at all but never feel the need to go. I go maybe once every 2 days O.O

E/ I do drink an adequate amount of h2o. Water is the only liquid I drink, unless you consider the milk i mix with my oats.

This post was edited by Shakti on Jan 8 2015 12:13pm

She's def more lean than I. Her goals would be to have more muscle I'm assuming, are compound excercises ok for women?

finishing second week of the 5x5 plan you recommended tomorrow. (started first Monday of new year after de loading between Christmas and New Years)

started M-Stak for the second cycle when I started 5x5, along with creapure.

I'm wondering how long/at what frequency should I continue the 5x5 plan before changing the routine to continue strength/mass gains, also considering when I should take a break or Deload while using the 5x5 plan you posted

the only other thing is im considering starting a T booster (Stak) and am wondering if this will also help with my gains. (diet is on point, im not relying on supps alone)


as far as the routine, love it. already increased strength. the only thing is on Monday (chest) I also will do tris lightly after bench , same with light biceps after back. should I focus only on chest and only back, even though the other groups are still hit just not isolated?

it's a great routine I was doing a 3 on 1 off split for months before this

thank you sir

You can simply get 20-30 minutes of direct sunlight, per day. Over time, your skin will naturally darken to a degree, but without the serious skin damage from excessive tanning to achieve results rapidly.

If your goal is to lose 30 lbs of body fat, and you want to maintain as much muscle as possible, I would advise that you go on CKD (Cyclical Ketosis Diet) and stick to a general cutting routine (see below)

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


AND

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
(4 day upper/lower split)


This plan above is for a novice that just started lifting within the last 6-12 months.


OR - for more seasoned liftters,




Do each exercise like this - 15/12/10/8 reps, increasing in weight. That's 4 sets per exercise, for a total of approximately 28 sets per workout.
Finish your workout with at least 20-30 minutes of HIIT cardio.


Mon - Flat Bench Barbell, Incline Bench Barbell, Flat bench Dumbbells, Incline DB Flies, Standing DB curls, Seated Hammer Curls, Barbell Curls

Tues - Straight leg deadlifts, bent over BB rows, Olympic bar T-Bar Rows, Lawnmower DB Rows, close-grip bench press (hands 4 inches apart), skullcrushers, DB kickbacks

Weds - BB Regular Squats, BB Front Squats, DB lunges, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military/shoulder press (BB or DB)

Thurs - incline DB press, flat bench DB press, incline DB flies, Standing DB curls, Olympic bar curls (standing), T-bar Rows, Bent over BB Rows, Good Mornings

Fri - Squats, DB Lunges, Standing Calf Raises, Close-Grip Dips (with weight plate(s) in lap if possible), DB Kickbacks, Seated DB Shoulder press, Standing BB shrugs, Standing DB Front/Lat Raises

Sat - CARDIO ONLY (if you can, do 30-40 minutes of HIIT cardio this day - if you can't it's okay)

Sun - CARDIO ONLY


you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.


just make sure to do a total of 30 mins HIIT post-workout.



for sunday - just take the day to REST and RECOVER

In general, your carbs are fairly low, except from the dextrose in the cytogainer. Are you currently bulking or cutting?

Either way, your diet needs a considerable increase in raw veggies/fruits, particularly green leafy veggies (at least one large salad per day), as well as some fiberous veggies/fruits like apples, carrots, celery, etc.

Secondly, how MUCH water are you drinking? At least 1 gal per day?

You can also try drinking 12-15 oz of black coffee per day, which will greatly assist you with regularity.

You can further add fiber powder (psyllium husk powder) to some of your foods/beverages for at least 2 tbsp per day, greatly increasing your fiber intake.

If you are on a bulking cycle, in addition to the above suggestions, also increase your whole grain intake, which boosts your fiber.

Total fiber per day should be around 30g.

ABSOLUTELY!!

She could do a standard 5x5 plan if she is looking to gain muscle density, volume, and strength. Obviously, it would be good to start off slowly, with something like 15/12/10/8 on the compounds, but as she becomes proficient, 5x5 or 3x5 is definitely an option! It all depends on how far she wants to take her lifting...