Quote (SKCRaynor @ Feb 7 2015 05:46pm)

That diet plan is absolutely awful.

First of all, you are protein deprived. Secondly you have very low fiber, and very low overall nutrition. Hot Pockets are processed garbage with tons of additives, high sodium, and low overall protein. Beef jerky is good for a snack, but for the price, it's much cheaper to eat eggs or whey protein. The only valid meal here is the Dinner meal, as chicken and green veggies is very common for any type of cut. The black beans also are very filling and give you a good amount of fiber and slow digesting carbs.

Instead of using a starvation diet, go for something more tailored to you.

If you want to be 180 lbs, you will need 1,800 cals on non-workout days, and approximately 300-500 additional calories per hour of exercise on workout days (depending on intensity).

You should limit carb intake to no more than 200g on non-workout days, and 300g on workout days. Protein must be at LEAST 200g on non-workout days, and 250-300g on workout days.

Keep the carbs during the first 2 meals prior to working out, and the meal immediately after. All other meals should be zero carb.

As far as a sample diet goes:

First thing upon waking - Drink 2 cups of coffee (or take 3 GAT Jet Fuel) with 20 oz water and perform 20 mins of fasting cardio.
Meal 1 (wait another 15 mins after finishing cardio) - 40g Protein shake w/ 1 cup oatmeal (cooked volume) + handful of berries
Meal 2 - 6oz 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


Obviously, on non-workout days you can reduce the calories accordingly. You can also increase/decrease as necessary based on your body and its unique metabolism.

Quote (Bankai @ Feb 8 2015 11:40am)

i just looked at the meal layout of yours. is there something i can sub the baked potatoe with?

Meal 2 - 2 slices whole grain bread + 2 cans of tuna + 1 oz of 2% cheese + 1tbsp mayo/mustard + veggies (tuna sandwich) + 1 baked potato w/ 1 tbsp olive oil = 72g protein, 80g carbs, 20g fat

Quote (Snazzy @ Feb 8 2015 09:45pm)

Biotin. Max dosage I could take? Trying to grow my hair back out quick as possible.

Male, 24, 200 lbs

Quote (Adrian_mx @ Feb 9 2015 08:19pm)

I dont like cooking it doesntwork for my schedule. If i was to cook all of it and then store it somehow. How would I go with doing so? Can I even do it

Quote (IPlayRivenOnly @ Feb 10 2015 07:20am)

What are proper ways to implement ACV in my life to help improve fat loss, skin, etc.

Quote (Noun @ Feb 10 2015 04:48pm)

hey Raynor, change of plans

I only care about bench and squats, whats the fastest routine to get my lifts to 225x5 bench and 315x5 squats
currently i can do bout 225x2.5 bench (lol) and squats 255x3

Quote (SKCRaynor @ Feb 10 2015 09:38pm)

First of all, read up here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=361475502
Hair Loss Guide


Secondly, with regard to Biotin, 600mcg is the absolute highest level that has been studied in humans to be non-toxic. I have seen individuals take up to 1000mcg with severe biotin deficiencies. You would really not need to take more than 100mcg if you are an average healthy individual.