Quote (serennia @ Dec 19 2010 10:44am)

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!

Quote (SKCRaynor @ Dec 19 2010 01:07pm)

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

Quote (Darkblue @ Dec 19 2010 01:42pm)

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!

Quote (serennia @ Dec 19 2010 01:45pm)

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
http://i54.tinypic.com/vn14r4.jpg

Quote (SKCRaynor @ Dec 19 2010 06:33pm)

I recommend switching out the Omega 3 by NOW! for NOW! Super Omega 3-6-9 instead.

Also, I'm pretty sure you can choose the pill dispenser as your free gift with over a $75 purchase - unless you had another free gift picked out in mind.

jet fuel should be used 3 pills on an empty stomach every morning with 20-24 oz water prior to morning cardio. If no morning cardio is performed, then just wait approx 30 minutes before eating after you take the jet fuel.


edit:

other than that, great stack!!

Quote (DEATHNEVER @ Dec 19 2010 02:26pm)

No, i mean i have a full meal plan but i have 30 dollars every 2 weeks to spend on extra stuff like protein so i mean budgets tight there.

Quote (serennia @ Dec 19 2010 02:36pm)

Thank you for infos

I used to take 15g of omega 3 per day ( 3 per solid meal).

How should I take super omega 3-6-9?

Quote (SKCRaynor @ Dec 19 2010 02:27pm)

Hey there.

Light weight would assume you can do it for 12-20 reps EASILY.
Medium weight would be something you could do 8-15 reps maximum.
Medium-Heavy weight would be something you could do 6-10 reps maximum.
Heavy weight would be something you could do 3-6 reps maximum.
Maximum weight would be your heaviest weight for 1-2 reps maximum.

a superset is where you complete 1 set and immediately begin another set (usually a different exercise).

example, bench press superset with flies would look like this

10 reps of bench press, once completed, immediately grab dumbbells and start doing flies. There is NO rest between the two sets and thus a superset is achieved.

To properly do supersets, get the equipment ready and together. Use one of each and leave a towel on one or other to prevent people from taking it mid-superset. Also ask people to work in if necessary.


Lastly, for symmetry you can dedicate 1x workout per week to the left side. 20-30 sets should satisfy it.

Quote (Darkblue @ Dec 19 2010 02:49pm)

For supersets, do I alternate between the two exercises?
You gave bench and flies as an example, would it be like, I do the set of bench and then flies, and then bench again, alternating between the 2?

If I'm working out 6 days a week (on that plan) I put in the 7th day for symmetry? because I've been told that everyone should take at least 1 day off a week to rest.
What kind of exercises would I be performing for symmetry? 1 per muscle group? ex: left shoulder, tri, bi, pec, ab, hip, quad, ham, calve..?...lat, trap, lower back

Thanks!