Please don't troll.

This is not the thread to mess around in.

I'd appreciate if you kept things proper.

Thanks

It's a decent plan.

I prefer my own 5x5 plan for strength and size for optimal gains.

Whole milk is a great poor man's way of packing on extra calories.

The cheapest way to induce a lot of calories for gains is Whole milk, eggs, chicken breast, brown rice, pasta, and ground beef.

5'10 about 160 pounds is that considered "scrawn" or fat

I've went from 174 to 160 thanks to your diet and routine so far btw

So I spend about 3 hours last night browsing this thread, seems like you really know what you're talking about, I know some about working out, not much about the proper way to eat.

I was wondering if you can help me with a diet plan

I'm currently 5' 8'', 140 - 145 pounds (kinda skinny, although I got to about 155 pounds last year from lifting, took 1 year off and i immediately dropped 15 pounds, I guess I'm one of those hard gainers). Basically pumping the 3x5 rip as I said in my last post.

I'd love to know what your 5x5 plan is that you just mentioned above, as well as what you'd recommend I eat.

Thanks in advance

Ok so this is what my personal coach has asked me to do at home he is in malta I am in Egypt, I am dedicated to tennis,

20 reps
20 right side reps
20 left side reps
20 push ups
20 of all again

He said to improve your abs...etc

Now I look at my body as if it is going to have only a 4 pack and I am looking to get a 6 pack

and of course running and stretching for 30mins a day

Need help on nutrition
Problem I'm having is I don't know how many calories I need to be having, how much protein, carbs....realistically and to spread it out through like 5 meals...

Ive been trying but I'm just not very sure..trying to bulk and then eventually cut.

6'3"
178lbs

UPDATED

Need help with nutrition, like bulking

My breakfast is my pre workout nutrition..
I have 1 cup of oats, 4 eggs, multi vit, fishoil, glass of milk
gatorate before workout
protein shake and gatorade after workout
and then i have a meal like steak, or fish an hour after with a bunch of veggies...

i really never know what to have after for my other meals...my 5th meal is sometimes peanut butter toast with a glass of milk
and i always have a 1/2 cup to a cup of cottage cheese before bed

dont know what i should be having for meal 3 and 4...and i dont know how many calories/protein i should be having every day and how to fill it out as well as splitting it through 6 meals..

ps. I'm 6'3", 178lbs

This post was edited by Darkblue on Sep 16 2010 07:22pm

5'10 160 would be considered a fairly athletic build. I'm glad my plan worked out for you.

If you are interested in building muscle, please see my 5x5 plan for strength and size.

Hey there. Some gentlemen on this thread went to the trouble of compiling my best posts including the 5x5 plan, solid bulking plans, etc:

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


please see those threads. If you can't quite find what you need, post again and I'll be glad to help.

Two things you need to know about the bottom 2 abs.

First of all, to hit the lower abs requires moving your legs and not just your upper body. To do this, try hanging leg raises, or V-Crunches (v crunches are performed by bringing your torso up like a regular crunch but also raising your legs at the same time making the shape of a V)

Lastly, if you have the proper body fat % to show all of your abs already, you will just need to focus on the lower ab training (as well as total ab training).