hmm...you have proposed an excellent idea. I would create such a guide and a thread if I could get a mod to STICKY it for me.

If any mods are reading this...PM me and lets work this out - I think it would help tremendously - a pure locked thread with all the basic diet/exercise plans posted for everyone.

I'm sure 7DS could work something out.

lose weight? not necessarily. Lose fat? possibly. You just need to increase your protein/fat content and keep calories at about the same level by reducing carbs...this will cut some body fat...but maintain weight (or gain if you add more protein/fat)

I'm starting to take this pre-workout supplement called Jack3d.

What should I take after workout? My friend takes Crealkaline, they are purple pills, not sure if it helps post workout or not.

alright thanks. sry for asking again i just want to know why im doing something, the more i learn the better. anyway im already taking 100 grams fat (pretty precise) a day, shouldnt this be enough for some1 weighing 180? im not sure, i think for me it should range from 80 to 120 grams depending on my goals. i do believe im a hardgainer since i need so many kcal a day to gain some weight, still smart idea replacing the carbs by proteins and fats?

ty in advance

post workout take::


5g glutamine
5g micronized creatine monohydrate
5g BCAA's
mixed with apple or grape juice.


then have your protein shake and meal as usual

yes you can replace the carbs with more protein and fats without any consequence...just make sure to keep the ideal 2:1 fat radio (2 unsat fat to 1 sat fat) minimum!! the more unsat fat the better.

i keep farting like crazy and it smells really bad

is it because of too much protein and shakes or what?

could be....I recommend seeing a doctor if it gets out of hand...if not...then just deal with it....excess protein can have that effect

on the nutrition fact label, so the unsaturated fat says "total fat" and the saturated fat says "saturated fat?"

I'm concerned with my diet+exercise this is what recently looks like, please comment anything I can do better! thanks Raynor

10:00AM - Protein Shake + Daily + Nuts + Whole Grain Rice Cake + Banana
1:00PM - Big 100 Colossal + Some Vegetables
4:30PM - Vegetables + Nuts + Whole Grain Rice Cake
8:00PM - Protein Shake + Salad + Light Balsamic Vinegar + Tuna
10:00PM - Cottage Cheese + Nuts + Prunes

I wake up @ 7:15AM take 3 jetfuel and begin working out on an empty stomach, this is my routine as of latest

5-10 min stretch
15-25 min warm up walk/jogg/sprint repeat on treadmill
30-45 min dumbbell freestyle + core exercises like push ups and stretching in between
30-45 min hop on treadmill walk/jogg/sprint repeat on treadmill
15-25 min jump rope right/left legs, no doubles, no same steps

I am very tired after this every morning, 2 days off in a week.

anything I can improve?

goal is lose fat, gain stamina, get ready to start lifting for heavy weights strength training at a gym in 4-5 months?

I will be buying a bicycle once I move out and ride that bike to the gym, and back home. I will have to start paying for a treadmill
found an apartment