Hey there.


well I'm very sorry to say but your plan is in need of a TOTAL overhaul.



Try this on for size:


First of all, you need to be drinking 1-1.5 GALLONS (3,700-5,500 ml) of water per day....not 700ML....that's total dehydration right there.


Next follow this meal plan if you want to do a small cut:


Meal 1 - 3 WHOLE EGGS (none of that eggwhite BS), mixed with green peppers/onions (if desired) + 1/2 cup cooked oatmeal + 1 piece of fruit (apple/banana/6-8 strawberries/etc)
Meal 2 - 4 ounces of turkey + 1 ounce of cheese on this: http://www.arnoldbread.com/Thins/DescriptionProduct.aspx?sSku=7341013547 + at least 1 cup of veggies or a salad
Meal 3 - 1 can of tuna mixed with mayo and veggies on top of a salad (NO CORN)
meal 4 - 6 oz of grilled, sauteed, or broiled chicken + 1 cup of green veggies (broccoli/green beans/green peppers/etc)
meal 5 -
POST WORKOUT and PRE-BEDTIME meal - 1 scoop protein powder + small handful blueberries or strawberries mixed in a blender with water and ice. Drink this and have 1/2 cup of cottage cheese to go along with it.


For protein powder, try getting NOW! 100% whey isolate or Optimum Nutrition Pro Complex (regular...not the gainer variety)


you can order it from www.bodybuilding.com or get it from vitaminshoppe or GNC.

he was actually 5'5...so 5'5 vs 5'7...pretty close in general...plus his physique was masterful.

lat pulldown vs weighted pull ups? which is better and why? and also when im doing wheited decline sit ups where should i hold the weight? today i tried holding it behind my neck and it was damn hard with only 10 lbs ~~

well weighted pullups are the best...but VERY difficult for most people....if you can do them, that is the preferred method. As far as for decline situps...put the weight plate on your upper chest when doing it for maximum resistance and proper form...you don't have to go heavy.

Thanks, I will follow this and see how my results go.
Got 4 questions though
Is the protein powder necessary for weight loss or no?
And protein powder helps increase muscle growth/size right?
Won't I put on a lot of water weight if I drink a gallon of water a day?
If I were to buy NOW! should I mix with water or milk?

This post was edited by xXCrAzYsHoT on Jul 27 2010 01:26pm

hey raynor, im lking for a big diet, not much taking Weight away as i feel fine bout it (im 227 after a bulk, was 215) i just wana get my Bodyfat down, i don't care it to be drastik ill eat wtf ull tell me to lol.
about the workout, i just ended a Str gaining workout (5x5) im getting in BB again, and trying to do a cutting work out, i just wana keep it lean u know, any tips? i could get my workout on here if u ask me to, btw i cant pm D:

This post was edited by IThorn on Jul 28 2010 04:00am

when bulking how much you should gain weight per week? i want it to be clean no need fat overload :)) 1 kg? 0.5 kg?

here are your questions answered:


Is the protein powder necessary for weight loss or no? Not exactly, but it will help in building lean mass and efficiently fuels your muscles post workout and save you the time, effort, money of making a clean protein meal post workout.

And protein powder helps increase muscle growth/size right? All protein helps build lean mass. Protein breaks down into amino acids which are the building blocks of muscle. Without sufficient protein, your body can not build new muscle.

Won't I put on a lot of water weight if I drink a gallon of water a day? NO!! This is a huge misconception. The more you drink the more you urinate as well. You will only hold onto as much water as your body requires (or thinks it requires). So therefore, if you eat a lot of sodium-rich foods or carbohydrates, your body has a tendency to soak up a lot more water. However...without proper hydration your body will NOT be able to gain proper muscle mass, and will suffer exponentially in both immune function and anabolism. DRINK MORE!

If I were to buy NOW! should I mix with water or milk? Always mix your protein powder with water on a cutting cycle. ALWAYS.

This post was edited by SKCRaynor on Jul 28 2010 08:21pm

please see these links:

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791




http://forums.d2jsp.org/topic.php?t=21269614&p=304616466


anabolic cutting diet

it depends on the person, workout routine, genetics, height/body frame, etc.

on a CLEAN bulk vs a DIRTY bulk....you can expect to gain anywhere between 1/2 a pound all the way up to 2.5 lbs a week.

on a DIRTY bulk...you can expect to gain upwards of 5-6lbs a week.


however it really all depends on you as a person....Just keep an eye on yourself in the mirror, do periodic bodyfat checks with calipers and just see how your clothes fit....that should keep you on the straight and narrow.

If you gain too much fat, reduce carbs/sugar by approx 500 cal per day and it should fix the problem.