For the diet, please see THIS post:

http://forums.d2jsp.org/topic.php?t=21269614&p=305055427


For exercise....if you don't have a gym...would you be purchasing gym equipment for home use? Or are you looking for only bodyweight and household exercises?

Bodyweight exercises, i have a few sets of dumbbells laying round, and a pull up bar.

Hey i will start your 5x5 program for size and strength from monday.. Any other aspects i should know? Plus the gym is allways empty when i work out.. I just can't go other time.. So how do i get my 1 rep maxes? Saw some calculators on bodybuilding.com do those would work? And also i need to workout abs heavy.. Becouse there some loose skin around there i need big abs to stretch the skin i think.. well give me advise please from what should i start.. thnx

what are some things i can do to hit traps?

upright rows? i heard they will jack up your cuff =/
what % of your DL do you bb shrug? how should i shrug? circular motion? up and down motion?

would it be possible to substitute cottage cheese+cinnamon with the plain flavored chobani greek yogurt+cinnamon for pre-bed meal?

i guess im asking if these two are essentially equal as far as digestive rate goes

This post was edited by dendo12689 on Jul 17 2010 08:45pm

You can do alternating upper and lower body days until you start building mass....at that point you really will need to get a gym membership:


Day 1 - 10 sets pushups (5 sets wide grip, 5 sets close grip), 10 sets pullups (5 sets underhand close grip, 5 sets overhand wide grip), 6 sets Alternating DB front/lat raises

Day 2 - 10 sets DB walking lunges, 10 sets DB squats, 5 sets DB calf Raises, 5 sets straight leg DB deadlifts

Day 3 - 5 sets alternating DB curls (standing), 5 sets DB tricep kickbacks, 5 sets DB chest press, 5 sets DB rows, 5 sets DB shoulder press, 5 sets DB shrugs

Day 4 - 5 sets high frog jumps (explosive), 5 sets DB sumo squats, 5 sets single-leg elevated calf raises, 5 sets of DB weighted crunches (alternating to middle/sides), 5 sets DB stationary lunges.


Day 5 - REST

Day 6 - REST

Day 7 - REPEAT DAY 1 (and continue from there)

to get the one rep maxes, you can try using a smith machine with stoppers in case you fail (if you don't have ANYONE around to spot you)

the one-rep max calculators on bb.com are pretty accurate most of the time.


as far as ab exercises go...going heavy will indeed build the ab muscles moreso than high rep work.....I advise using the Double-Crunch machine as well as some weighted leg raises and weighted decline situps (or roman chair situps)

for the best trap building routine...all you need to focus on are two different kinds of shrugs.


First shrug can be done with either BB or DB....tilt your body forward and while shrugging pull your traps and shoulders forward and tilt your neck backward. This forces the front portion of the traps to become isolated. Keep your hands no wider than shoulders width apart.


Second shrug can also be done with either BB or DB...but I much prefer DB for this one. Using a smith machine, load the weight BEHIND you and proceed to shrug STRAIGHT UP but with your back tilted slightly forward. At the same time, tilt your head FORWARD instead of backwards. This will help develop the REAR trap.


DO NOT USE A CIRCULAR MOTION WHEN DOING SHRUGS!!! THIS IS ONE OF THE WORST THINGS YOU CAN DO!!!!!

the digestive rate for greek yogurt (as most dairy) is fairly slow.

In a pinch, greek yogurt (because of the low sugar content) or any kind of non-processed 100% whole milk block cheese (cheddar/moz/prov/swiss etc) are fine for pre-bedtime....


HOWEVER....the optimal choice is still cottage cheese. Also consider this...the greek yogurt is usually 0% fat....less fat means faster absorption times...also higher sugar content usually means glycogen storage before bed....so if you are a hard gainer...I'd say the greek yogurt is fine...just add a few tbsp of heavy cream to it for slower digestion.

if you are looking for fat loss...stick with the cottage cheese.

ok hows this look? what should i change/swap? and for ABS i need sets and reps pls..

Day 1 (Monday) - Chest/ABS
Bench Press - 5 sets of 5 reps
Dumbbell Flies - 5 sets of 5 reps
Incline Bench Press - 5 sets of 5 reps
Incline Dumbbell Flies - 5 sets of 5 reps
Pec deck – 5 sets of 5 reps

Double-Crunch machine
weighted decline situps
weighted leg raises


Day 2 (Tuesday) - Back
Barbell Deadlift - 5 sets of 5 reps
Lat Pulldown - 5 sets of 5 reps
Underhand Cable Pulldowns - 5 sets of 5 reps
Seated Cable Row - 5 sets of 5 reps
Dumbbell Rows - 5 set of 8-12 reps

Day 3 (Wednesday) – Legs/ABS
Barbell Squats - 5 sets of 5 reps
Seated Machine Leg Extensions - 5 sets of 5 reps
Seated Machine Leg Curls - 5 sets of 5 reps
Standing Calf Raises 5 sets of 8-12 reps
Seated Calf Raises 5 sets of 8-12 reps

Double-Crunch machine
weighted decline situps
weighted leg raises

Day 4 (Thursday) - Shoulders
Military Press - 5 sets of 5 reps
Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
Dumbbell Shoulder Presses - 5 sets of 5 reps
Dumbbell Front Raises - 5 sets of 8-12 reps

Day 5 (Friday) - Arms/ABS
EZ-Bar Curls - 5 sets of 8-12 reps
Dumbbell Concentration Curls - 5 sets of 8-12 reps
Olympic Bar Curls - 5 sets of 5 reps
Weighted Dips - 5 sets of 5 reps
Tricep Cable Pulldowns - 5 sets of 8-12 reps
Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps

Double-Crunch machine
weighted decline situps
weighted leg raises


Day 6 – (Saturday) Rest

Day 7 – (Sunday) Rest