Quote (SKCRaynor @ Dec 2 2015 09:43pm)

refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340743092
Simple Chicken Recipes


In addition, the best idea is to get a variety of meats, like rotisserie chicken, lean roast beef, turkey, etc. and add them to salads, wraps, or by themselves. In addition, hard boiled eggs, cheese sticks, mixed nuts, and beef jerky are all good snacks throughout the day. You can try Quest Bars for good protein/fiber as a snack, as well as Quest Chips which are actually really good!

Quote (SKCRaynor @ Dec 2 2015 09:40pm)

Hello.

First of all, I would recommend that you start with 5x5 training to build a good platform. Once there, you can start hypertrophy to build a good amount of size/volume.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan



Secondly, you definitely do need a meal plan. Given your stats, you should be eating around 3K cals on workout days


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs
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) - 10g fat + 45g protein + 10g net carbs
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs




and around 2,500 cals on 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



Try "Max HP" as a good pre-workout.


For protein shakes, try NOW! Whey Isolate.

Quote (wujuyi @ Dec 3 2015 12:16am)

Last time I went in she said I needed to strengthen my quads since my patellar tendons were taking too much stress.
I play volleyball regularly which is causing it. She also recommended me some anti-inflammatory drugs.

Quote (SKCRaynor @ Dec 2 2015 09:40pm)

Hello.

First of all, I would recommend that you start with 5x5 training to build a good platform. Once there, you can start hypertrophy to build a good amount of size/volume.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan



Secondly, you definitely do need a meal plan. Given your stats, you should be eating around 3K cals on workout days


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs
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) - 10g fat + 45g protein + 10g net carbs
Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs
Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs
Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs




and around 2,500 cals on 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



Try "Max HP" as a good pre-workout.


For protein shakes, try NOW! Whey Isolate.

Quote (Dunner @ Dec 3 2015 10:39am)

This seems like a lot of food, is this good if im trying to cut fat and bulk miscle? I don't get nearly this mich food in a day.

Normally don't eat roast either.

Normal day is: yogurt/granola and fruit for breakfest
Protein bar and apple for snack
Chicken and veggies lunch
Salad/thna dinner

I am tied up in work from 6am to 6pm and gym 6pm to 730-8pm

I dont have much time mon-fri but i never knew I was to eat that much!

Before i was eating shitty food whenever I wanted. Being eating above for about 2 months now

Quote (SKCRaynor @ Dec 3 2015 08:33am)

OK - first of all, get a good set of knee braces. Secondly, you should do plate-loaded or machine leg-press instead of squats to reduce some of the strain on the tendons. Do each rep, slow and controlled, taking care to do a full range of motion. Go light and never exceed 15 reps. Over time, gradually increase the weight and maintain the full range of motion. If you start feeling pain, stop immediately.

Quote (wujuyi @ Dec 3 2015 10:59am)

Okay I have a few knee braces already would I ever be able to do squats again? Or should I just keep doing leg press until I get to a decent weight and then see if I can squat?

Quote (SKCRaynor @ Dec 3 2015 02:53am)

If it fits into your schedule properly, it COULD be beneficial for you. Some people have reported good overall benefits from IF. Others have had absolutely no success. It really is hit-or-miss depending on your body.

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


In case you want it, that's a sample diet plan with THREE meals per day.


also, this may be relevant to you:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=468239124
IF (intermittent fasting) Guide for College Schedules