Quote (IDUTCIH @ Feb 7 2011 12:02pm)

I think I have some loose skin near the lower abs due to cutting from 232 to 139 in a somewhat short period of time.

Front

http://img24.imageshack.us/img24/8461/20110207105224139.jpg

Side

http://img713.imageshack.us/img713/2169/2011020710523219.jpg

Quote (factor_z @ Feb 15 2011 02:55pm)

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!

Quote (MegaVovaN @ Feb 14 2011 03:43pm)

Hey raynor, awhile back i told you about the electronic scale, and it was inaccurate. you said if i posted pics, you can give a good estimate to my bf %

I'm 5' 8'', ~ 165 pounds.

I been drinking about 12 cups of whole milk a day for 1 and a half month, some times its 6 cups a day, there was a few times i drank 15 cups, only a few days that I didn't drink milk at all. This is on top of regular meals. I gained about 15 - 20 pounds since mid december of 2010. (i started around 147 - 149 pounds)
Although I haven't maxed out on any lifts yet. I estimate that my 1 rep max for bench is around 165 - 170, squat 230 - 250, deadlift about 300 - 315, overhead press 115 - 125. I can do ~ 5 - 7 good form full range of motion pulls up.

could you approximate my bf %?

http://img59.imageshack.us/img59/7237/20110214152930657.jpg

http://img9.imageshack.us/img9/241/20110214152937048.jpg

http://img714.imageshack.us/img714/4662/20110214153022097.jpg

http://img828.imageshack.us/img828/829/20110214153406318.jpg

Would you suggest a cut? or keep going, I bought 1% reduced fat milk yesterday when i went shopping.

my diet is this:

2 scoops of whey w/ water + 1 cup of oatmeal + 1 banana
~ 200 g of pasta + 5 eggs + 4 cups of whole milk
1 peanut butter sandwich (with as much peanut butter as i can cram into the sandwich) with whole grains + 4 cups of whole milk
4 cups of whole milk + 1 scoop of whey before bed.

Idk about my water level, but according to the scale it varies between 52% and 55%. My BMR according to the scale (if that matters is about 1800 - 1850)

Quote (factor_z @ Feb 15 2011 04:55pm)

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!

Quote (Darkblue @ Feb 15 2011 04:59pm)

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

Quote (EverNineAfter @ Feb 15 2011 05:15pm)

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 ?

Quote (IDUTCIH @ Feb 15 2011 05:23pm)

And you recommended me these to build lean muscle along with the hypertrophy plan
1. Cytosport Cytogainer (get rid of that myofusion and drink 2 of these a day, one in the morning and one post workout)
2. NOW! Adam (take 1 tablet twice a day)
3. NOW! Digestive Enzymes (take 1 with every meal)
4. NOW! Super Omega 3-6-9 (take 2 softgels, 3 times a day, with meals)

You told that other guy that a endomorph doesn't need a gainer but judging from my pictures so would I just need protein and creatine too or cytogainer for me or what im confused