I'd like to use a weight gainer like cytosport so where would I add that into the meal plan?

edit ; or is that even necessary and would just creatine be alright?

This post was edited by xXCrAzYsHoT on Feb 15 2011 01:04am

i started in late december , so its been about 7 weeks now T_T;; so what should i do then

I would say don't go above 20% bf. That is really the highest I could say you would be safe at.

also, as far as exercises for delts go...go to this page for EVERYTHING you need.


http://www.bodybuilding.com/exercises/

If you are an endomorph (gains fat easily) you would NOT need a gainer, just regular isolate shake PWO with added creatine and fruit for fructose.

7 weeks @ 11 lbs is a fairly slow fat loss pattern.

what diet/exercise routine are you following EXACTLY?

Post it up and I will make changes. In 7 weeks you should have lost around 14-16 lbs.

So in the past when I would work out, I would get a good swell.
Just this summer, I started doing splits and having a bodybuilding diet. For a period of about 2-3 weeks I was swelling up big time...my muscles were the biggest theyve ever been and rock hard. Like the pump remained with me after the gym, I constantly felt swole, my muscles were rock hard and big and it felt great.
But since the beginning of September, it completely flipped, I actually watched myself deflate and my muscles go way down smaller than before I even started to work out. My face swole up big and got all puffy and my body fat must have gone up a lot. Since then shit hasnt been the same, I dont have the same swell when I work out and I constantly feel catabolic regardless of my diet or how hard I train...

Its been really discouraging, I dont know what happened during the period where I was growing a lot, to where I completely shrank and had my face swell up all funny...

Would you have any way of explaining what happened to me?

Side note: I was around 175-178 Lbs. when I grew a lot and then my weight went right up to 185 when I shrank, and now im around 192 lbs. @ 6'2.5" , 20 years old

This post was edited by Darkblue on Feb 15 2011 02:40pm

Theres a few things this can be from. First of all, your age tells me a lot. There is a good chance that you were still in the later stages of puberty (massive amounts of testosterone there) when you were seeing great gains. Now, your test production has dropped off below where it was at before. As a result, you will now have to work harder and diet better to retain the same physique. Do not be alarmed, this is totally normal.

Post to me your usual diet and training plan, and I will make modifications accordingly.

Hey Raynor, I read all of the following and I am happily doing your program right now (calculating my 100% as for week 1 and getting to know the exercises better)

hey there...these are perfect for you:
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
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=335587138
Fat loss 15 tips


About the diet. I ain't big of a keto diet fan so let me know what you would change about my actual diet.

Meal 1: 40g of oatmeal + banana
Meal 2 : 30g protein shake
Meal 3 : Can of tuna + salad + olive oil + veggies
Meal 4 : 8-10 almonds + apple
Meal 5 : Chicken breast + brocolis + sometimes a little bit of rice or mash potatoes
Meal 6 : Shake the bed - a little bit of cottage cheese + a teaspoon of peanut butter

Let me know, thanks!

But whatever it was that had happened, happened only for that 2-3 weeks. It may have been a big surge of testosterone, or me retaining water in my muscles...I really dont know.

Anyways, my diet is pretty willy nilly, I dont really count cals. I just try and have 20-30gs of protein with my meals every 3 hours along with an appropriate amount of carbs.

supplements I take are ON whey, orange triads, ON casein and melatonin

my workout routine is:
chest/triceps: flat bb bench, (occasionally) db incline bench, incline chest flies, flat chest flies, sometimes substitute flies for cable crossovers high and low. tricep pulldown, tricep dips, tricep machine
back/bis: bent over rows, lat pulldown, 1 arm db rows, bb curls, hammer curls, ez bar preachers
legs: squats, leg press, leg extension, leg curls, hip abductor/adductor, seated calf raises

well, the diet/exercise have been inconsistant so thats why the slow loss, could you reccomend some easy veggies/greens i can buy and eat in my diet? theyre such a hassle to buy...what are some i can buy and eat regualarly ?