also it wont let me edit so you said do 5x sets of each exercise. how many reps in each set?

Check online for a BMR calculator, then add calories for exercise (500 cals per hour), to find ur total caloric need for the day. Add 500 to that for bulking, or take 500 away for cutting.

Here is a sample for 3,000 cals


A sample meal plan would be:


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

totals:

290g protein
290g carbs
65g fat

As many as you can if you're doing bodyweight exercises. Challenge yourself!

appreciate it alot, THANKS!

ordered! i noticed 'licorice root sticks' in the recommended products section. i was reading up on them and it's been used to clean teeth for centuries. any thoughts on it?

http://www.amazon.com/dp/B001HHFLM2

/edit: i see someone saying licorice root can cause high blood pressure, so they suggested a similar product called miswak/sewak

This post was edited by carteblanche on Feb 20 2016 11:27pm

For a chew stick, I'd stick to the original ones. Licorice Root sticks are actually very good for people with gastritis or suffering from general digestive issues. However for your purposes, I don't think it would be the best selection.

In on Page 1964. The year my dad was born

Update on my shoes

Went to Mexico for the luls and they dried up real nice n good like

Then when i was buying my sweet adipowers from foot locker i saw this Nike anti stank shoe spray.

They have improved to the point where i dont feel embarassed to walk down the street

LOL....as usual, thank you for the post.

Hi Ray thoughts on using a heavier dumbbell where applicable for non dominate hand for tennis players so arm strength and size evens out. ex. curl with right (dominate) 25, while doing left 30.

Usually, training around 5 sets on the non-dominant side, 2x per week, in addition to regular exercises, is enough to balance everything out.

Some people who are VERY concerned with symmetry, actually dedicate one full workout per week to the non-dominant side to keep it even.