I will do that!, thanks, I just didnt wanna overtrain

is there any reason why you do not include deadlifts in your cutting workout routine?


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

ok thanks a lot for the help man

if my diet isn't as high quality as the one you posted, will cardio help make up for it?

Deadlifts are particularly effective for power. I prefer training them when on a bulk vs when on a cut mostly because of the sheer fatigue you incur from doing them. After deadlifts I generally don't want to do anything else for a very long time. When done properly, deadlifts exert true maximum effort. As a result, I like to keep them away from standard cutting routines and leave it up to other exercises until bulking recommences.

Not exactly. The key is to eat more, not less, on a bulk.

Cardio is good for the cutting phase.

You really need to keep your macros in check for optimal gains

Hey, I'm 135. I don't work out much
I'm 5'5
I am a short guy, but i have a fit body.
I would like to bulk up and gain some weight/muscle.

Personally i would prefer sticking away from Whey and stuff like that because my funds as a student are super low and i'm poor. I'm using the gym at the school
(I have like 30 dollars every two weeks to work with)
If money is needed thats my budget :S

I would like to work on all my sections but i'm a newbie at working out and i've been reading up slowly.

I also would like to know what time is best for working out if i want to bulk up and gain some muscle. I usually wake up at 9 everyday and don't have classes till 1 the earliest, also I can wake up at a different time

Lastly, I know this is alot, but i'm new. I would like to know about how much i would have to eat a day. and what quantities with what work outs. if thats possible.

Below is my goal LOL

Obviously i want to look like that
http://ca.movieposter.com/posters/archive/main/30/MPW-15240

I'm at 205lbs bodyweight with about 5lbs water /10-15lbs of fat to lose to be clean

What should a sample diet should looks like ( c/p/f ratio) and how many cals

Thanks!

Hey there.

$30 every 2 weeks for food is your budget?

That is UNBELIEVABLY low - which forces you to eat a VERY restrictive diet.

Eggs are the cheapest food you can buy. Falling in at approx $1.50 / dozen when purchased in 2 dozen or more incriments would allow you to purchase 7 dozen eggs. 1 dozen eggs = approx 72g protein, 48g fat.

Milk is also good...1 gal has 124g protein, 128g fat, and 204g carbs.

below are the total choices:

So 8 dozen eggs = $12.00 @ walmart (96 eggs total) that's 6-7 eggs per day
1 Gallon of milk = $3.50 @ walmart (16 cups total) that's 1.1 cups per day
1 loaf of whole grain bread = $2.50 @ walmart (20 slices total) that;'s 1.4 slices per day
1 lb of peanut butter = $2.00 @ walmart (32 tbsp worth) that's 2.2 tbsp per day
2 lbs of 1 minute oatmeal = $2.00 @ walmart (1 cup of cooked oatmeal = 1/2 cup of dry oatmeal + water which is 20 servings for 2 lbs worth) that's 1.4 servings per day
10 lbs of bananas = $5.00 @ walmart (approx 42 bananas) that's 3 per day
4 lbs of celery = $ 2.00 @ walmart (approx 48 stalks) that's 3.4 stalks per day

That leaves you $1 left over for any possible miscalculation.



Here is your sample diet plan for a VERY restrictive budget -

YOU CAN PREPARE YOUR EGGS ANY WAY YOU LIKE!


Meal 1 - 2 whole eggs + 1 cup cooked oatmeal + 1 whole banana sliced + 1 tbsp peanut butter

Meal 2 - 2 whole eggs + 1 banana + 1 slice of whole grain bread + 2 large stalks of celery

Meal 3 - 2 whole eggs + 1/2 cup cooked oatmeal + 1 whole banana sliced + 1 tbsp peanut butter 1.5 large stalks celery

Meal 4 - 1 cup of milk (right before bed) w/ 1/2 hard boiled egg + 1/2 slice of whole grain bread


This meal plan is VERY barebones as you can see. If you could get additional money it would be GREATLY beneficial to you.

I highly recommend that you get more money though working or any means necessary (not illegal of course).


As far as exercise routines go, check these out:


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=331731288
Bodyweight exercises

Hey,

I'm willing to try it!
It looks insane, I don't even know if I'd be able to do all of this in 1 hour?

Here are some questions on the plan:
Under the way to perform EACH exercise, I really don't know what to put in for weights.
It says 1st set is light weight, but what would be too light, and then what would be medium weight, what would be medium/heavy? I really dont know what to go with.

I don't quite understand what supersets are, I googled it but I'm still not exactly sure.
So instead of having a 30 second break between the 2 exercises that are supposed to be superset, I go straight to the other exercise right away?
What if someones using it? Or what if I have to set the weights and that makes a bit of a break.

As for the dilemma I was mentioning in my last post, my left side is a lot weaker and smaller. Should I make a day a week where I work on symmetry? And what exercises would this entail?

Thank you!

These supplements for cutting looks good or is there something missing/bad to use

+ Multi vitamin bought localy
and Jet Fuel

How should I use Jet Fuel for a 200pounds man?

My supplement stack