I have been following the routine you suggested me for a month now and results are not really satisfying. I know its a huge challenge to achieve the lean muscles and 6 pack abs but still I couldn't help myself but wonder if I was doing something wrong and after countless of articles I've read I wanted to ask you questions.
First start here:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247Cutting Workout Routine (6 day all equipment)
In addition, you can add 30-45 minutes of cardio, immediately post-workout. Throughout the day, try to stay as active as possible, stand/walk more than sitting. You already are relatively lean at 13% BF, and getting down to the 8% area won't be very difficult.
With regards to diet, based on your stats, you are burning around 1,800 cals per day, being purely sedentary. Lightly active (no exercise included) would put you around 2,200 per day. You can safely eat around 2,500 cals, per day, and work out on top of it, to burn at least 500-800 cals per day, assuming you are following my cutting workout routine, and training 30-45 minutes of cardio per day, 7 days a week (running, swimming, etc)
If for some reason you don't exercise that day, follow the 2,000 cal meal plan instead.
Workout Days:
2,500 cals (approx)
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 =
Non-Workout Days:
2,000 cals (approx)
Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts
Obviously you can make changes as necessary, these diets are an EXAMPLE, but not a requirement. Keep the macros about the same, and calories as close as possible, and you'll be good to go.
Lastly, as far as your hormone levels go...
Try this stack:
NOW! Testojack (Test booster), Onnit T+ (Test booster), Humantropin (HGH precursor), NOW! Adam (multivitamin), NOW! ZMA
1) I want to know what combination of supplements will help me achieve the best results to get ripped for packs and adonis muscles (or does the supplements do any help at all since some articles are against any supplements and saying they are waste of money even tho used with a proper diet) . Since NOW products are not shipped to my country (Turkey)
2) Is it good to use L-carnitine pre workout to get fat transferred into cellular levels of mithocondria or is it a myth? If so is it better to use Universal Animal Cuts or L-Carnitine or both?
3) Is it okay to add a whey smoothie to my meal #1 a.k.a. breakfast and consume 2 other shakes as home made protein bars combined with zero fat diet milk and oatmeal (before and after workout)?
4) I am mentally and physically prepared for the ultimate workout to get faster results? Should I stick to the training you provided or go for more deadlifts/squats (as some articles are suggesting them over anything) ? If so can you provide me a brand new gladiator training for a weekly basis?
5) Finally should I focus on endurance training or strength when workout? I mean, should I lift tons of weight with less repeats or regular lifts with more repeats?
Thanks Ray, have a good day.