so i guess u just microwave them and eat. What about when u have to take them to school, i'm assuming u bring lunch to school. Just eat the food cold?

I bring a lunchbox with ice packs and eat all of my meals at school cold.

dunno whether i'm 100% correct in here...
i'm not overweighted, and i dont want to bodybuild like you define it, just a bit to make me feel better

and i'm currently thinking about a diet plan/eating plan that helps me losing 5-10lbs (max!) WITHOUT letting me lose my ability to handle my daily schedule (8h work a day, 6-7h sleep, 2h teaching a day which is also like work, sports & some "body building exercises" like crunches etc.)....
to shorten it, i wanna be still a fit as possible with eating less, or with losing weight if thats possible.

Hey there.

Here is a compilation of short links which will guide you in the right direction to get a basic idea of what to do. Once you read up and make some choices and understand everything, get back to me with something more specific. Your particular question has been asked hundreds of times in this thread and can easily be answered by you viewing the below links. Thanks


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

Compilation 1


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

Compilation 2


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

Compilation 3




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


anabolic cutting diet


http://forums.d2jsp.org/topic.php?t=21269614&p=309974186

Immune System


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

5x5 plan


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

Hypertrophy Plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247

Cutting Workout Routine


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031

Abs Workout Routine

I want to energise average Joe
give his lungs and heart lots of oxygen

also include some games that include everyone
Basically they will be
run in the morning
So that people's bodies are worked out for
the rest of the day

I have a great exercise routine for just that.

It's called Circuit Stations.


Arrange an area where you can set up 16 individual stations in a square (4 on each side) or 12 individual stations in a square (3 on each side)

Make the diameter distance of the square approximately 1/16 of a mile.

Start everyone out by running TWICE around the circle for a total of 1/8 of a mile warm-up.

Divide your group of people into equal numbers (if possible) and arrange them on each one of the stations.

After you begin the circuit, eveyone at each of the stations will begin the specified exercise at that station (I use plastic holders for sheets of paper with the name of the exercise written on it).

Here are the 16 stations you can use:

1. Regular Pushups
2. Rock Climbers
3. Cherry Pickers
4. Planks
5. Jumping Jacks
6. Back Kicks
7. Situps
8. Line Jumps
9. Squats
10. Laying leg raises
11. High Jumps
12. Scissor Kicks
13. Knee Raises
14. Lunges
15. High Kicks
16. Close-Grip Pushups or Clap Pushups


If you are using the 12 station configuration, just pick 12 of the 16 from here.


Have everyone do the stations for 30 seconds each time (as many reps as they can do).

Immediately after the 30 seconds at their station, get everyone up and run around the stations (1/16 of a mile) twice for a total of 1/8 of a mile each time. By the end of the day they will have ran 2 miles and performed 16 exercises.


Make sure to do a cool down at the very end of a walk around the stations two more times (1/8 of a mile total) of just a slow walk.


if you have any further questions let me know.

yeah youre right, but sorry i was quite too lazy to read through all these pages...
ill check the threads you gave me

one short question:
is it necessary to continue the normal crunch/etc training while the diet-period to keep the gained muscles, do they "vanish" otherwise (i mean, slowly decrease or so)?
or is it no problem to lose the weight (i mean fat), and lateron strengthen the muscles again?

You definitely want to keep up a good strength training program while you are cutting fat to maintain your muscles.

edit: don't forget, strength training burns calories and increases basal metabolism as well!

This post was edited by SKCRaynor on Nov 5 2010 06:06pm

Hey raynor, How much weight do u think is possible to lose from 1 month on keto?

so far, Im sure ive lost weight/bf, cuz my abs are showing up more

and i feel like i have more energy for some reason too, strange

I've always heard arguments about not working chest/tris the same day, or not working back/bis the same day, but is it really bad to do it?
For bodybuilding purposes of course.