Quote (SKCRaynor @ Jan 7 2011 03:13am)

Hey there.

I can NOT stress this enough....if you are wanting to cut and MAINTAIN as much muscle as possible...you need to be on the anabolic cutting diet and cutting workout routine.


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

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

Quote (SKCRaynor @ Jan 7 2011 02:33pm)

you NEED to do loading - yes it is necessary.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367

Creatine Dosing


No, gyno only requires surgery in severe cases. Other cases can be managed with fat loss + testosterone increasing and estrogen suppression.

Quote (Duckling @ Jan 7 2011 07:25pm)

wait so you can take ZMA after eating your casien shake? i thought it was supposed to be on an empty stomach (not sure how to achieve this if i eat every 2-3 hours)

Quote (RoflMuch @ Jan 7 2011 08:02pm)

Hey thanks, What are the possible substitutes for heavy cream and tomato sauce in the anabolic diet?
Also what kind of cheese are you exactly referring to when you say full fat cheese, i'm not so great with cheese

Quote (dirTyMan @ Jan 7 2011 09:09pm)

I dont really know how to do the testosterone increasing and estrogen suppression , but is it SAFE and LEGAL and obtainable by a 17 year old.

Quote (SKCRaynor @ Jan 7 2011 12:03am)

I will allow you to customize your diet around your goals.

1. First 3 meals have carbs and post-workout shake has carbs, after that, NO CARBS.
2. Total calories a day should not exceed your BMR or be under your BMR - you want it right there within 100 cal. (calculate BMR online)

Here is how you will work it:

Meal 1 -  30g lean protein, 30g complex carbs, 10g fats, 1 serving of fruit
Meal 2 - 30g lean protein, 30g complex carbs, 10g fats, 1 serving fruit
Meal 3 - 30g lean protein, 30g complex carbs, 10g fats
PWO shake - 100% whey protein isolate and 25g simple sugars (grape juice is fine)
Meal 4 - 30g lean protein, 10g fats, 1 large serving green veggies
Meal 5 - 30g lean protein, 10g fats, 1 large serving green veggies
Meal 6 - 1 casein protein shake (30g) or 1 cup cottage cheese w/ almonds and cinnamon


lean proteins include - chicken, turkey, tuna, other fish, lean beef, pork loin, lean ham, eggs (these are also a fat!)
fats include - eggs (these are also a protein), peanut butter, nuts, olive oil, vegetable oil, avocados, fish oil, etc.
complex carbs include - whole grains, oats, brown rice, potatoes, sweet potatoes (prefer these over regular potatoes), granola, etc.

left forearm pain sounds like DOMS - just give it a few days of rest.

you need to be drinking at LEAST one gal of water per day...that's 128 oz. You can drink as much as you want in one sitting, but I'd say keep it around 24 oz max.

juice counts as a fruit when cutting...plan accordingly.

lastly....protein shakes =

NOW! 100% whey isolate + water. As a meal replacement, add fruit and peanut butter and some milk or greek yogurt.

Quote (SKCRaynor @ Jan 8 2011 01:12am)

Substitute for heavy cream? Not sure why you'd want one...but...you could use coconut oil (it's more of a paste than an oil) - tastes great, lots of good fat.

also full fat cheese means...any cheese from whole milk...not the 2% skim milk cheese, or 1% fat cheese, etc. FULL FAT cheese is just regular cheese without any kind of reduced fat prefix.

Quote (SKCRaynor @ Jan 7 2011 02:19am)

Hey man...

okay well let me address each issue.

First of all, CKD VS TKD - it depends on the body. I personally have found that CKD works much better for rapid fat losses. TKD works better for natural mesomorphs - so it's not for the everyman.

Secondly...YES you do get a carb up every week...however, I like to alternate it as ONE carb up week, followed by a full CHEAT week. This I have found works equally as well but also enables you to enjoy certain things you normally could not.


Here is the basis of my anabolic cutting cycle which is my version of CKD.


13 days of no carbs to ACHIEVE proper keto from a regular diet.
14th day - aggressive carb loading for 24 hours (approx 600g carbs + 150g protein + 20-30g fat)
then another 6 days of KETO
followed by 1 cheat day (keep calories to about 3,000 but eat whatever you want...but at least 400g carbs)
then another 6 days of KETO
followed by 1 CARB LOADING DAY (just as before.


if you want to remove the cheat days and just keep it to carb loading you can...you will achieve a SLIGHTLY faster set of results - but marginally.


On keto days, the diet should be:

Protein (1g per pound of LEAN body weight...meaning take bf% and subtract from ur body weight...example 200 lbs @ 20% would be 40 lbs off so 160 lbs = 160g protein)
Fats (MUST make up at least 60% of your total daily calories)
Carbs (keep to 25g or LESS per day!!! and all from green veggies + peanut butter/nuts)

increase water intake on keto and reduce sodium intake to 2g / day or less.

make sure to eat lots of raw green veggies to keep your fiber intake high.


any other questions let me know

Quote (SKCRaynor @ 7 Jan 2011 04:23)

Hey there.

I have made some small changes below:

Meal 1: 5 poached eggs with 2 slices of multigrain toast + 1 serving of fruit (you need some sugars upon waking up to stimulate metabolism)
Meal 2: multigrain sandwitch with can of tuna and slice of cheese and few slices of tomato
Meal 3: banana and apple w/ protein shake (EVEN ON NON-WORKOUT DAYS, but only 1 piece of fruit of non-workout days with the shake)
Meal 4: 8 oz chicken breast skinless with cup of broccoli and cup of green beans + 1 cup of brown rice or whole grain pasta or 1 large sweet potato (essential for bulking)
Meal 5: 2 cups of raw oats with 2 cups of 1% milk and a tbsp of honey
Meal 6: 250g of cottage cheese with diced medium carrot (for flavor and nutrition you can put the carrots on the side and mix the cottage cheese w/ peanut butter and cinnamon)



There you go, enjoy.