thanks a lot man, I'll look over these

This is what you want:

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

Hypertrophy Plan


enjoy!

anytime, get back to me if you have any more questions!

i have trouble waking up in the morning is this because of not enough sleep do you think? what kind of foods will give me more energy?

Hi Raynor, I need a new diet plan.
I'm going on a clean bulk with minimal BF gain.
I'm 5'7 16 years old, 150-155lbs atm.
I do cleans and snatch with my gym teacher at school and follow SS program at the gym.
I would say that i'm anywhere around 16-18% BF
I take syntha6 with milk pwo and before i sleep.

P.S. Food that I already have in my house:
Canned Tuna, Chicken Breasts, Oatmeal, Eggs, Meat, Broccoli, whole wheat bread, peanut butter, rice
No cheese or olive oil

Thanks!

we start off very very low, and slowly progress. 25min cardio + compound movements ok for toning her up? shes definatley not trying to be a powerlifter or BB

Most likely. Although even with sufficient sleep the body has it's own natural rhythm - some people are more alert and awake at night time hours, whereas others function best during the early morning.

As long as you are getting 8+ hrs of sleep per night, and still waking up tired, it's probably because you body prefers to function at different times of day.

As far as energy goes, the best thing to eat upon first waking up is at least 30g simple carbs + 30 g complex carbs + 30g protein.

a good example of this would be

1 cup cooked oatmeal w/ 1tbsp 100% natural fruit jelly and peanut butter + 1 cup fresh fruit + 3 whole eggs + 8oz milk.


Also make sure to make your multivitamins and if you need extra energy, get some GAT Jet Fuel and take 2-3 every morning on an empty stomach with 24 oz water. Wait about 15-20 minutes and then eat your breakfast.

Hey there.

Please look over these first. Once you have read up - let me know if you still need assistance. 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=321315004

5x5 plan

that's fine, although I would try to stick to less complex exercises to avoid potential injury. Women are more susceptible to injury with compound movements. I understand the desire to get her into a similar routine as you for sake of ease...although it really might be best to get her into her own plan with the machines and do your own thing separately thus maximizing each others benefit.

HOWEVER, she can still do the compound movements...just proceed at your/her own risk

I don't know what's wrong, sometimes when I lift, like first excersice I get some sort of headache. Feels like hm.... hard to explain, something like my brain is hurting or some veins in my head is about to explode.

I remember first time I got this was when I swam underwater, holding my breath, not too long though, I just got this strange shit...

Hurts like hell!

And it just go away later

Btw, I've been in the gym in soon 1 year, and I just felt this some days before, but now it's back. It come and goes or something, lol ^^

Any clues what this could be, maybe anything I get too little food / water or anything?

Btw, I don't hold my breath at all when I train, now when I felt this, I REALLY breath good, and try not holding it.