Hey there.

Please follow my 5x5 plan for strength and size along with a good solid bulking diet.


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


check those listings for a good bulk plan. If you can't find one I'll make one up for you. Cardio is not necessary, but training with weights 5-6 days a week is. the 5x5 plan is essential for your muscular growth and development. Make sure to add a few of the "EXTRA" exercises listed in the 5x5 plan for optimal gains.

Generally training abs at least 2x a week is recommended for core strength.

I recommend 30 minutes of "instinct training" at the end of your regular workouts.

This would be NONSTOP ab training bouncing from exercise to exercise, machine to machine until total complete fatigue and failure. You will want to focus on weighted/resistance exercises opposed to pure bodyweight exercises. Pyramid up in weight when repeating the same exercises during the instinct training.

Multivitamin (CL Orange Triad or NOW! Adam) - full dose per day (3 pills 2x per day of OT or 1x pill 2x per day of ADAM)
NOW! C-1000 (vitamin C) - take 1g (1 capsule) 4x per day.
NOW! Vitamin D (5,000 iu) - take 1 pill every day.
NOW! Arginine + Ornithine take 3x pre and post workout and 3x before bed
Optimum Nutrition Creatine Monohydrate - take 5g 4x per day during the first week (loading phase) then take 1x 5g per day post or pre workout for the next 12-14 weeks and then deload for one week and repeat. Mix the creatine with grape juice.
NOW! ZMA - Take 3x before bed each night
NOW! Mucuna Pruriens - Take 1-2x before bed each night
Optimum Melatonin - Take 1x before bed each night
Optimum BCAA-1000 caps - Take 3 capsules every 45 mins before/during/after exercise and 3 capsules before bed.

Protein Supplement - NOW! 100% Whey Isolate (cutting) or Cytosport Cytogainer (bulking). Alternatives are Optimum nutrition 100% whey or Gaspari Myofusion or Optimum Nutrition Pro complex. If you have infinite money, True Protein is excellent, but their prices are very high. Their website can custom make you proteins according to your goals.

Yes and No.

Some people respond well to caffeine, others do not - try 200mg prior to running with approx 24 oz water.

Another choice would be Bananas, Peanut Butter, and Gatorade/Powerade. (you don't have to mix them together, just eat them at approx the same time).

lastly, there are BCAA's and B Vitamins. Some people respond well to this combo. Try 6x BCAA-1000 caps by Optimum Nutrition along with 2x Optimum Nutrition B Complex w/ Vitamin C before running + 24 oz water.


As far as food choices go, 20g simple carbs, 60g complex carbs before any run has been shown to greatly improve endurance. A sweet potato + 12 oz grape juice would do the trick

Besides forcing yourself to eat more frequently...there is a product by Controlled Labs called BLACK HOLE.

It is an appetite enhancer. I know a few guys who have had very positive opinions of this product.

Hey there.

For keto you want to get 1g per lb of LEAN bodyweight of protein MINIMUM (just take your BF % and subtract that % from your bodyweight...example if you weigh 200 lbs are 10% BF you would take 10% off of 200 which is 20 lbs off for a total of 180 lbs lean mass and thus 180g of protein are necessary.)

Also no more than 20g of carbs per day TOTAL. Lastly, fats will make up much of your remaining total calories. The remaining calories (if any) can be used towards more protein. As long as you are getting at least 2x the calories from fats as protein (minimum).

Thank you

Hey , I couldn't find a good bulk , do you think you could possibly make me one?

Breakfast - 1 cup cooked oatmeal w/ fruit and 3 whole eggs + 1 cup whole milk

Meal 2 - 1 can of tuna mixed with mayo/mustard + veggies (tuna salad) on top of a salad w/ brown rice chips or sweet potato chips on the side.

*WORKOUT*

Meal 3 - Cytogainer w/ fruit

Meal 4 - Grilled Chicken Breast, Broccoli, and Brown Rice (400 calories and 40 protein)

Meal 5 - Sliced Turkey/Chicken/Roast Beef with cheese w/ whole grain crackers

Meal 6 - 1 cup of Cottage Cheese w/ mixed nuts or peanut butter + cinnamon (right before bed)



Note: if you do not get cytogainer you will need to add 1 additional meal post workout with your regular 100% whey isolate shake (for bulking)

is there any way to make hard boiled eggs taste better?