:/ not sure i found what i wanted in those unless i just didnt look hard enough..

is there an easy diet for me putting on str+size while losing bits of fat (i can be strict just ez to make foods with 1-2 components hopefully) and if so how fast or slow will both of these happen compared to other methods.(bulk, cut)

dont rly want to do a reg. bulk because my bf is sorta high and dislike pure cutting cuz of str loss or even staying the same lol (new pr's part of wat keeps me goin)

Well if not should i just do a cut to lower teh bf then clean bulk?<===if this seems best then i guess just need an ez cutting diet.
i don't have a problem eating most stuff just preparing the meals (taking the time)..... however if u recommend green peppers iso alternative

age 20 if that matters

Hey there, I just started going to the gym again after a good year or something.

Anyways, what I want is a list of good foods to eat to keep a good diet.

Basically what I want is to just build more muscle and strength.

As for the foods, I hate fish and spinach etc.

Info about me:
Age : 17
Height : 5'6 5'7 (around there)
Weight : Haven't weighed myself in ages, I'd guess anywhere from 140-150

A quick question regarding body fat %

So as of right now I'm 5'10 - 154 pounds-156. I still see myself as fat probably due to genetics but I'm at the point where I can't loose weight anymore(plateau). Is there any way to cut just body fat % to define my body?

I read this post on BB and thought it was interesting and see'ing if it was worth a shot.

but it basically tell you how insulin stores fat and how fatty area's left on your body will have no blood flow and circulation that is what you need to get the fat "oxidized" .. basically just burned off in the blood stream. But anyways his protocol is in the morning on a totally fasted stomach, 200mg caffeine and tyrosine before you start. Then on a piece of cardio you are not used to go as fast as you can for 10 mins come as close to puking as possible. (Sounds harsh but there is science behind it) Then after you hit 10 mins rest for 5 mins then onto something light and easy for 35-45 mins...no food for one hour after then small protien only meal 30-40 grams protein and then wait 1-2 hours to consume regular diet. I know you are saying wtf/ right now but the idea is that when you go so fast on empty stomach your body goes into panic mode and when you release adrenaline it releases fat stores from everywhere inyour body into your blood stream for security thats the first 10mins.The 5 mins total rest after is time for your fatty acids to get completely out and free flowing in your blood stream. The 35-45 mins after are to burn off the fatty acids in your blood stream that you just released. The wait for the protien is bc you will still be burning fat deposits for an hour after the session.


tl;dr
- warm up
- HIIT
- 5 min rest
- LISS to burn off fat
- HIIT to end cardio
[with caffeine pills on empty stomach]

Hey I would also like to have a back workout too, for some reason I just cant get a good back workout... Most of my definition is from training


6'4

205

This post was edited by BJJitsu on Sep 29 2010 06:21pm

Here is my diet any adjusts i can make to improve not really looking to cut or bulk kinda hard to do either with tennis
just trying to get stronger and conditioned as much as i can for tennis
typical day for me workout in the am , tennis pratice afternoon


Breakfast- Oatmeal, 2 eggs, cup of almond milk , cup of oj , small bowl of fruit ( berries)
Meal 1- Cliff Bar
Meal 2 - 2 turkey sandwich with cheese ofc whole wheat bread
Weight Workout
Meal 3- Protein Shake (actually shake thrown with 2 bannana's)
Meal 4- cup of brown rice with whatever meat is leftover from night before
Tennis Practice
Meal 5- Protein Shake with salad a little later
Meal 6- Lean Meat with some more veggies
Meal 7- Almonds, bowl of fruit

This post was edited by baboli on Sep 29 2010 06:30pm

Anabolic cutting diet is the best choice for you...I posted it up for you. Best rapid fat loss + muscle building.


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

Hello -

please see all of these posts to help you out - if after reading up you can't seem to get enough info, please write me back with a more specific request.



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

General Q&A Diets/Exercise Routines


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


anabolic cutting diet


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004

5x5 plan

This method of training is actually true and effective. However I NEVER recommend it by itself.

I always stand by using the anabolic cutting diet:

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

Which includes morning HIIT cardio + fat burner/caffeine...but also illustrates the importance of R+ALA 3x a day with meals and Beta Alanine 3x a day on empty stomach

Keep the KETO going, get solid morning cardio, do lots of circuit training at the gym, eat frequently, and keep hydrated. Eventually the fat lops off until you're so tight it hurts.

for back training, you need to focus on some key points:


1. Start out heavy - I like to do straight leg deadlifts and bent over BB rows in 5x5 format.

2. After going heavy, I like to start up with wide grip lat pulldowns superset with seated close grip cable rows 5x sets each for failure reps of moderate/heavy weight (approx 12-15 reps)

3. After that, I focus on DB activities including lawnmower rows, reverse incline bench DB rows, bent over DB rows, etc. (usually 12-20 reps or until failure for 5x sets each)

4. The last exercises I touch on are usually the places I'm lacking and need some help...usually it's lower back so I go for a few sets of good mornings and/or hyperextensions with a 45 lb plate until failure

Here is the FIXED diet:


Breakfast- 1 cup Oatmeal, 3 eggs, cup of 2% skim milk ,1 cup of grapefruit juice , 1 small bowl of fruit ( berries)
Meal 1- VPX Zero Impact Bar
Meal 2 - 1 turkey sandwich w/ cheese (double meat from usual) with WHOLE GRAIN bread...not whole wheat + 1 large apple
Weight Workout
Meal 3- Protein Shake (actually shake thrown with 2 bannana's)
Meal 4- 1 cup of brown rice with 6-8 oz lean meat + 1 cup green veggies
Tennis Practice
Meal 5- Protein Shake + berries and a salad a little later
Meal 6- Lean Meat with some more veggies
Meal 7- 1 cup cottage cheese + almonds + cinnamon