need a workout plan for Monday - Thursday (Not cardio, doing that on friday+)
legs/back/arms/chest/traps etc etc

5"7
140lbs
Looking to get some mass muscle, pretty toned out atm

19/m/san jose asian boy looking for some good time in the gym

This post was edited by Pehh on Jan 17 2011 02:10am

See if you can do a tuesday / friday plan instead. If so, tuesday:
Chest Biceps Back

Friday: Deltoids Triceps Legs


This post was edited by gloryfield on Jan 17 2011 09:12am

What are some good veggies I can keep cold to eat with my meals? and how much should I eat with each meal?

Also what are some meals you can suggest that don't require them to be heated. My work most likely will not have a microwave anymore (ours broke and my company sucks and won't replace it) so I need to start eating cold meals cuz cold beef burrittos = GROSS

check these out in addition to the normal HIIT cardio

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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

yes you can stay with the 3 day split....just avoid the FWB for your purposes.

hmm, after i take erase/oxyelitepro/alpha-t2, i took shake 20 mins after, and worked out 40 mins after shake. Decided not to take preworkout as my resting HR already 96. I think i'll only take preworkout if i workout in afternoon

Hey there

Thank you for at least asking my opinion of this rather than trying to start an arguement - the way you handled this was very professional...I appreciate that.

OK as for the answers:

First of all, almost NOTHING on that website is based on any type of CREDIBLE scientific research. Seriously.

I will address some points here:


Metabolism - You body's metabolism is determined through genetics first, and diet second. However, If you were to eat all of your calories in ONE meal vs 3 meals or vs 6 meals, you would see the following differences:

1 meal = sluggish performance before and after approximately 3-4 hours of eating, decreased rate of muscle gain (or muscle losses), and a gradually slowing metabolism which means decreased testosterone production (directly linked to lipid ingestion and absorption), as well as amino acid shuttling.


Fasting - whenever you fast for an extended period of time (when you are NOT sleeping) the body starts releasing cortisol - this is proven in hundreds of studies - not sure why this guy tries to defy it without scientific backing.


I can keep going on and on, but I'm really going to stop here and say....if eating every 2-3 hours didn't keep metabolism going, if eating when you first wake up didn't spark metabolism, and if virtually everything else on there was not true and the author of your article was right - people like jay cutler, dexter jackson, ronnie coleman, etc. would not be winning MR. O every year - because steroids alone can not make you that big. It requires MOSTLY diet.

30 g of protein per meal has never been a guarantee by me however. It depends on the person's bodyweight, protein needs (post workout, first waking up, or right after a meal, etc), type of protein (fast, medium, slow, very slow acting), and digestability as well as digestive enzymes. There are so many factors that 30g has become a rule of thumb. If it was true, everyone would only get 180g of protein per day which is not even close to what most bodybuilding ingest. It's good to have say, 20g fast acting protein (like whey isolate), 20g medium acting proteins (chicken or fish), 20g slow acting proteins (red meat), and 20g very slow acting proteins (casein) - which is 80g in one meal, all of which would be digested without a problem). However 80g of just ONE of those would break down over time and store the unneeded proteins as fat.


anyway, I suggest you start researching this stuff on your own and finding credible sources to debunk the original article. From personal experience as well as training and education I have found virtually of of that article to be bogus.

Very good, however, try to add some coconut oil to your protein shakes to boost the fat content (you can also use heavy cream)

I would AVOID the pre-workout stuff on keto unless it's just pure caffeine or a good 0cal blend like jet fuel, etc.

The bulk diet is essentially UP TO YOU as long as you follow these guidelines:

1. Take in approximately 500-1000 calories more per day than you burn (BMR)
2. Eat every 2- 3 hours.
3. Eat at least 1.5g protein / lb bodyweight

don't neglect veggies/fruits, and don't neglect fiber and complex carbs.


Make your own diet based on that - I know you know the different macros and so forth. The bulking guides on here are just samples and examples to help you get a baseline to get started.

As far as calories needed...go on google, and find a BMR calculator and figure out how many cals you need. From there, take away 1.5g / lb of bodyweight for protein (4 cal per gram of protein) and figure the rest between carbs and fats. You need at least 60g fats however, and the rest on complex carbs with 30g simple carbs post workout and first thing in the morning.


Anyway, here is a list of acceptable foods - prepare them any way you want...refer to google for recipes:


Proteins: Chicken, turkey, tuna, eggs, beef, lamb, fish, venison, elk, mutton, veal, whole milk and cheese (this is also a fat) protein shakes, etc.

Complex Carbs: Anything whole grain (pasta/bread/crackers/chips/cereal/etc), potatoes, sweet potatoes, barley, oatmeal, cream of wheat, brown rice, beans, etc.

Simple Carbs: Sugar and sugar products, dextrose, most fruit juice, waxy maize, corn, peas, carrots, you get the idea lol

fats: avocados, guacamole, coconut oil, olive oil, vegetable oil, butter, heavy cream, whole milk (this is also a protein), cheese (also a protein), fish oil, flax oil, peanut butter, mixed nuts, etc.


edit: here are some chicken recipes:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340743092

Simple Chicken Recipes


This post was edited by SKCRaynor on Jan 17 2011 12:40pm

unfortunately no there isn't.

You can try taking NOW! Digestive Enzymes and see if that helps. Take 1 pill with every meal that you have eggs.