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SKCRaynor

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#6871

Feb 16 2011 10:39pm

Quote (pierrot_morin @ Feb 16 2011 04:20pm)

Hi there,

I have started training few weeks ago and my goal is cutting/little muscle gain.

Right Now im doing :

Monday - biceps, triceps, abs
Tueday - chest, back
Wednesday - shoulder, forearms, abs
Thursday - biceps, triceps
Friday - chest, back, abs

I do 5 min of walk/jog at the start and 20/25 min of hiit cardio at the end.

I was wondering if its too much to do biceps, triceps, chest, back 2 times a week. Should I do it once and what would you change?

Thank you

For pure cutting, follow this guide for a proper routine

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

MegaVovaN

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#6872

Feb 16 2011 10:41pm

hey raynor, could a beginner with say 20% bf still gain strength and be on a linear strength program even when they're on keto/cutting?

SKCRaynor

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#6873

Feb 16 2011 10:56pm

Quote (RoflMuch @ Feb 16 2011 04:56pm)

Hey Raynor I just wanted to thank you for helping me achieve great progress so far.
My before and after pic is in here: http://forums.d2jsp.org/topic.php?t=52119702&f=60
I really appreciate your time and effort to help me as well as everyone else here.

I want to fit about a 3month lean bulk before the summer cut.
I figured out my calorie goal as 2770 Calories. Will this suffice for a short lean bulk?
Also, how does this diet look?

Meal 1: Oatmeal + 3 eggs w/ coffee
Meal 2: 1 PB w/ bread
Meal 3: No Clue yet...
Meal 4: breaded chicken + broccoli + rice
Meal 5: normal dinner (meat w/ rice w/ etc)
Meal 6: Protein w/ milk.
and PWO wherever it needs to be depending on what time i went.

any idea for meal 3? I'm stumped b/c that is my school lunch time...
Also, what macro should i be going for on this bulk? 40/40/20?
Thanks again.

Hey man, GREAT progress...I'm very glad to see you have stuck to the routine and done a great job! Always makes me happy to see people who see it through.

For a lean bulk, 40/40/20 is ideal.

Your meals are good, except meal 2 needs to increase the protein - I would use POWERBUTTER instead of regular peanut butter if you want to keep it about the same. If not, I'd throw in 1-2 cheese sticks for added slow acting protein.

As far as meal 3 goes, I'd recommend something along the lines of a salad w/ chicken or tuna with a side of fruit and a serving of potatoes or pasta. If that doesn't suit you for school, you can try brown rice w/ yogurt + a protein shake. Also you can try a VPX Zero impact bar + 1 cheese stick + 1 piece of fruit.

Other than that, great stuff, keep up the good work!

SKCRaynor

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#6874

Feb 16 2011 11:02pm

Quote (EverNineAfter @ Feb 16 2011 09:52pm)

thanks, and is drinking "skim milk" bad for cutting ? if i use ti to make a shake to substitute a meal and what not, or if i drink it before bed ?

depends...if on keto...yes.

if not on keto, then it's fine...especially before bed mixed with protein powder for slow acting goodness.

SKCRaynor

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#6875

Feb 16 2011 11:05pm

Quote (MegaVovaN @ Feb 17 2011 12:41am)

hey raynor, could a beginner with say 20% bf still gain strength and be on a linear strength program even when they're on keto/cutting?

Hmm...yes and no.

Minor strength gains yes, massive strength gains no.

For a beginner I would focus on getting the jist of all the exercises first, and focus on losing a lot of that body fat until around 8-10%. Then a good solid bulk will be in order.

However, for a true beginner, strength gains will definitely happen even on keto just because of the fact that most of these muscles have never really been properly used and stressed before.

cseitz71690

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#6876

Feb 16 2011 11:21pm

1.5 cups of cottage cheese before bed.

Good?

jimothy31

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#6877

Feb 17 2011 06:13am

I can't seem to find the keto diet. Can someone link me to it please?

SKCRaynor

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#6878

Feb 17 2011 12:27pm

Quote (cseitz71690 @ Feb 17 2011 01:21am)

1.5 cups of cottage cheese before bed.

Good?

always good...include a tbsp of peanut butter in there...also you can add cinnamon and almonds for added flavor

SKCRaynor

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#6879

Feb 17 2011 12:27pm

Quote (jimothy31 @ Feb 17 2011 08:13am)

I can't seem to find the keto diet. Can someone link me to it please?

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

ozzyarmy3

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#6880

Feb 17 2011 12:28pm

Hey raynor, my schedule has been pretty busy lately.. If I miss a meal, and im on the run.. What would be an alright substitute? Im on the keto diet you listed by the way.

edit: Im sure it depends on the time of day etc.. Lets say mid day "anywhere between meal 2 to 4"

This post was edited by ozzyarmy3 on Feb 17 2011 12:29pm

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