Hey I took your advice on working out/dieting and lost 20lbs

I have a few more questions though.

I plan on cutting 5-10 more lbs then start bulking up...so what is a good meal plan if I'm trying to cut weight? Also what is a good meal plan if I am trying to bulk?

Thanks again, your help is appreciated.

yes! they do help.

Try NOW! Digestive Enzyme tablets. Take 1-2 with EVERY meal.

In addition, increase your calories accordingly...I recommend trying cytogainer shakes in addition to a rich whole food diet of approximately 1,000 calories more than you currently take in (and working up or down depending on gains/losses).

ight thanks man

have a good one

Hey there, you are very welcome - glad to see you got good results. Here is the info you requested:

anabolic cutting diet

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



Two bulking exercise plans:

5x5 plan

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

Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&p=327158583




Sample bulking plan:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=327885954

what workout plan did u give honestly

that goes with that diet

ps ur box is full

Hey there...Here is the plan...I had it saved.

As far as my PM box goes, I have no time to answer pm's right now. Sorry.



6 days split for cutting and volume enhancement/maintenance:


Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis + cardio
fri - back/tris + cardio
sat - legs/shoulders + cardio
sun - CARDIO ONLY

You can also do 3 days on 1 day cardio only then 3 days again (basically a 3on1off version of what you see above...it's up to you)

Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.

Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, Preacher Curls, Seated Hammer Curls, EZ bar 21's

Tues - wide grip Lat pulldowns, cable rows, bent over BB rows, T-bar rows, skullcrushers, cable tricep pulldowns, and DB kickbacks

Weds - Squats, Laying leg curls, DB lunges, Leg Extensions, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military press.

Thurs - incline DB press, flat bench DB press, DB pullovers, Cable flies 21's, Standing DB curls, High Cable curls, Olympic bar curls (standing)

Fri - Good Mornings, close grip lat pulldowns, DB lawnmower rows, Cable Rope Pulls, Close-Grip Dips, Cable Kickbacks, DB Tricep Extensions (seated)

Sat - Hack Squats, Seated Leg Curls, Leg Press, Donkey Calf Raises, Seated DB shoulder press, Straight-Arm cable pulldowns (Dickersons), BB shrugs

Sun - CARDIO ONLY

Every day, do 20 mins of HIIT cardio BEFORE hitting the strength training, then follow up with another 20 mins of HIIT post-strength training.

you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.


just make sure to do a total of 40 mins (20 pre and 20 post) of HIIT.



for sunday - do 1 hour of cardio in two 30 min intervals, also HIIT in style.



This plan is primarily for a solid cut with maximized muscle volume saving

k thanks

after night sleep (7-8 hours) when i wake up in the morning i'm feeling that my mouth is dried out.. can't really explain the feeling tho.. this was when i still smoked also but now i'm almost 4 years when quited and I experience the same feeling.. maybe you know whats wrong?

also i dunno how to consume 15 ml of flaxseed oil so can i add it to my protein shake? it's 50g of whey + 50g of oats + 15 ml of flaxseed oil (for PWO on workout days and for a meal replacement on non workout days)

Hello there im Jake,

Lemmie give you a run down of my life story so you can understand where im coming from..

My parents got a divorce when i was 6 and after that all ive been doing was eating!!

i finally joined sports and lost weight i was at 250 pounds in 7th grade.. Now im a junior in highschool weighing around 190 lbs and im 6'2

im looking toTrim my stomach and get the 6 pack ive been dreaming about, since i was so fat i have a little lose skin in my belly area.. i have the 6pack but its only noticle after my ab workouts and only when i pull the skin down ;P

Now im looking to get rid of that lose skin and trim myself into straight muscle.

ive been reading your posts about monday wed. friday workouts.

you say tuesday and thursday do cardio i got it.

What kind would be good for me to lose more weight and trim up.

also can i do cardio on monday wed and friday after my workouts ?

If you need pictures of what i look like in my stomach area and pretty much me in general to see me and understand better of how i look so you can give my expert advice on what i should be doing ill be more than happy to.

Also i need a good diet plan cuz i eat garbage.. i got a car and i got plenty of money.. i was wondering if you could help me out with what i should be eating. Also i wanna get big in the arms and chest.. should i go buy protein shakes or will that risk me staying fat?

kay well thank you so much !

i appreciate this alot.!

i will send you mucho fourm gold if you help me out with all this.. around 500+ for your help. thank you!

Thank you so much !!!