Good Morning. You definitely need a solid stable routine, both in terms of diet and exercise.

That being said, here is what I'd like you to start with:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=441835650
2,200 cals split into 3 meals for IF (Intermittent Fasting)


In order to utilize intermittent fasting appropriately, you will need to eat those three meals within 6 hours of each other (example, meal 1 at 12:00 pm, meal 2 at 3:00PM, and meal 3 at 6:00 PM). During the rest of the time (18 hours) you will be in a state of fasting (no eating), which includes the time you are sleeping. Obviously keep yourself hydrated with at least 1 gal of water per day, spread out over the entire day.


As for exercise, refer here

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance


You can also do cardio as necessary on workout days, or off days. I'd recommend swimming if possible, as this burns the most calories. However, Running/jogging, cycling, various sports, sprinting, stair climbing, etc. are all good choices.

Lastly, after you run the basic plan for around 3 months, you will change over to a 5x5 plan for strength, and adjust your diet to a lean bulk. I will provide those to you once you reach that area.

In addition to the diet, you will want to

Thanks man, I remember doing the regular 3-1 hypertrophy plan before. Definitely liked it alot last time I did it.

I know it's kind of hard, but could you make a guess as to my current BF%?

Also, on the regular 3-1 hypertrophy workout, for the third and fourth and fifth set:

3rd set - Is it 85% 1RM, then 5-10 sec later (take off all weight) and rep the barbell until exhaustion?
4th set - same as third including bench the empty barbell until exhaustion, then do the 5th set? Or for the 4th - 85% 1RM to exhaustion then cut weight in half and go right into the 5th set.

Thanks man appreciate your help!

Hey what up raynor was wondering if you could hook me up with a stretching/foam rolling routine from the bottom of the feet up and that takes30-45 min. I have a lacross ball, foot roller and foam roller available to me. I want to start incorporating this first thing in he morning just

glad to see you changed your mind about IF vs. a few years back!

tracking macros 2,127 calroies 293carbs 133protein 47fat and doing push pull legs routine do you think i will drop some lb at estimated 30bf

hey man thanks a lot but i think you forgot to finish your statement at the end you just said "In addition to the diet, you will want to"

also is there anything that i can substitute eggs with? i can maybe eat 1 before they make me want to puke (when i lived with on my friends farm we basically ate eggs for breakfast all year and ever since then i just can't eat them anymore. kinda like when i got drunk on so many jello shots that jello also makes me feel sick now)

Oh one more thing, what's the rest period after finishing 1 lift and starting a different one? And should they be performed in the order that they're listed in?

hahahaha

reminds me of Ocean's 11 when russ is training linus on how to act as a NGC agent.

Look down, they know you're lying.
Up, and you don't know the truth
Don't use seven words if four will do.
Be specific, but not memorable.
Be funny, but don't make him laugh.
He's got to like you,
then forget you once you leave.
And, for God's sake,
whatever you do, don't--

Ray.

BCAAs before fasted cardio, but also pre-workout?


Also trying to get into a new lifting routine for the summer and for cutting.. Looking for a 5 or 6 day split.

Lol sorry for spamming the topic, but it also says in the workout plan

'Drink casein shake or eat cottage cheese before bed to sustain metabolism throughout the night.'

Is this still alright to do, even though I'm doing IF and it's outside my eating time window normally?