Hey there.

Please see these:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=347927450
Bulking / Cutting / Body Types / Caloric Needs

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=346362678
Post Workout Sugar and Carbs

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

Starting my summer cut early, been solidly exercising for the past 10-12 days, before that I did a couple days of cardio a week.
Starting out I just made it my goal to not miss one workout period, if my diet was flawed I have the time to make it up.
So, since Tuesday I've been 7.5-8/10 with this diet (slipped up a couple times)

Meal 1: 2 Scoops Whey/Multivitamins/3g fish oil or 3 scrambled eggs/1 piece of whole wheat toast with multi/3g fish oil
Meal 2: Either these grilled chicken pieces 80 calories/18g of protein for 1, I have 2 in a multigrain bun or I have a decent amount of whole wheat crackers with lean turkey, ham and Swiss cheese
Meal 3: (If PWO)- 2 Scoops Whey- If not whey some fruit, need more protein here I believe
Meal 4: Grilled chicken with rice or Shrimp with some sort of carb or Lentils and grilled chicken + multi/3g fish oil
Meal 5: (If PWO)- 2 Scoops Whey
Meal 6: Usually just a granola bar or something, just a small snack if I'm hungry going to change this to a protein shake probably or add a protein shake to that

Would be a good plan but I cheat a few times a week, tonight I had some popcorn in place of meal 6, rest was solid for example. I'm usually good 4 out of 5 meals.

I haven't really been calorie counting but in terms of protein I get 100g just from shakes a day on workout days, another 75+ from foods, more than enough


My workout split is 3 days of low volume weights (I don't have much, workout from home), I have 3 designated days of cardio (2 days of HIIT, 1 of 60 minute endurance) I add cardio when and wherever I can, for example after Thursday's weights I did an extra 40 minutes of interval training at a moderate intensity.
Hiit was done at 30 minutes for this duration but I am going to up at least one of those days to 40 minutes next week

5'9 178, about 12 pounds over where I should be, pretty much due to laziness

Sorry for wall of text, thanks Raynor

My goal is also to get to a single digit body fat percentage for the summer, will upload a picture a few weeks into cutting

I made a thread, but I thought I would also post this here. I would love your opinion
Thanks in advance

No man, it's the stuff from the Pacific. My dad knows a guy in Jeaneau. ( or however you spell it) in Alaska.
He owns a small little boat and likes to just fish and he sent us some. haha.

This post was edited by ShogunExplosion on Feb 26 2011 11:08pm

Continue current diet and exercise routine, however it would greatly benefit you to do a 2nd 20-25 minute workout on each of those 6 total days (a 2-a-day style). The 2nd workout should be either some bodyweight exercises or a full body cardio type routine. A good example would be below:

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

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=330745031
Abs Workout Routine

also this might help as well:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

well that's absolutely perfect then...enjoy!

raynor dont you have a thread dedicated to just keto.
or is it just posts in here.
I would like to compare your diet with mine and some other keto diets and see if i or you might be missing something

100 pill, holy, thats like a meal. lol

Tbh with a proper diet i do not see a need in taking 100 pills a day...
And too many can be bad for the liver.


Also when taking pills you only absorb about 20-35% of the pill...
You shit out the rest.

Yeah I am going to the chiropractor and see what she says. It is slightly tender but more like its sore as if you would push on any other sore muscle. Also it hurts to try to bring my ankle up to my knee as if you were going to put on socks. I can't get it up high enough without grabbing my leg.

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