Everything there is good except for the TTA-500, which is more or less a garbage product.

You can try GAT Jet Fuel if you want a decent stimulant/thermogenic.

As far as fiber goes, try plain psyllium husk powder, or eat a quest bar (very low net carbs) each day, in addition to plenty of raw green veggies, which gives you plenty of fiber.

Assuming you are trying to cut fat....there would be two approaches..

One of which would be Keto (cyclical ketosis diet) - if that's the case, you would basically do 50/50 split of protein/fat (gram measure), with a maximum of 20g of carbs per day (with a carb reload day every 7-14 days depending on your insulin sensitivity.

The other option would be a standard cutting diet, which would be 40% protein, 25% carbs, 35% fats.

Here's a solid bulking diet for someone of approximately your stats

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


then, on non-workout days....try this (which is only 2,500 cals - and will help slow fat gains on the off-days)

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



Lastly, if you're looking for literature, check into this:

http://smile.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219/ref=cm_cr_pr_product_top

Assuming you're using niacin for its vasodialation properties, or the fact that it can increase blood creatine levels - it's marginal at best. The better choice for vasodialation would be L-Arginine + L-Ornithine with plenty of water, with a good balance of electrolytes (1x sodium, 2x potassium, 1x magnesium, 1x calcium).

As far as creatine goes, stick to micronized monohydrate from any brand that uses creapure.

Vitamin C is absolutely essential, especially in larger doses (2-3g per day, minimum).


Saunas are fine pre or post workout, however just be careful not to overdo it. I personally prefer PRE-workout as it works to actually warm the muscles before lifting, which can actually prevent injury. Post workout seems counter-intuitive to me, as you are already warm, and in need of a PWO shower and nutrition.

1. Lose fat slowly (no more than 1.5-2lbs per week), and make sure to do plenty of strength training to keep your muscles growing and thus able to support the skin.
2. For your routine, I would stick to something like this:


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

Take the 5x5 training, and combine it with cutting.


The reason behind this, is that you need to maintain strength as much as possible to avoid the skin issue. In addition, if you are able to actually build muscle during the cut (assuming that your body is able to deal with the deficit based on the body reserves), you will see increased strength and muscular volume, leading to even better chances of preventing the issue you want to avoid.

Great job, keep up the good work.

Grab a body fat caliper and take proper measurements. The only better option at this point is doing the underwater bodyfat test, which is offered at some top-tier gyms, and universities.

Creatine will def make you hold onto water - so yes, you are correct in that.

just checked on amazon and they're pretty cheap

can you give help me out with a meal plan? I've never been on one, i tend to just eat healthy and often. no soda and very little junk food, lots of eggs pastas and meats. fruits and veggies semi regularly as well. I want to get an example of a proper way in order to maximize and keep making my gains. thank you as always

height/weight and bf%? also goal is to lean bulk I assume?

6' 175lbs and until I get one of those calipers I won't know bf%, but I assume it's pretty low. goals are muscle mass and strength , would like to sit lean at 185 for the short term at least , so yes I believe this would be a lean bulk.

You should try 2,500 on non-workout days and 3,000 on workout days:


2,500 cals (approx) - NON WORKOUT DAYS

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



3,000 calls (approx) - WORKOUT DAYS


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham (or chicken)
Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef)
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast (Or carb equivalent)
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste