i have a friend roughly about 5"10 roughly around 240-250lbs looking for a meal plan i was wondering if u could put 1 together for me so i can help him out a bit he said he doesnt wanna do supplements like protein and im gonna try to push him to workout with me atleast twice a week he tells me he only eats 2-3 times a day so i dont get why hes over weight i assume hes gotta eat more to increase his metab ? but any tips would be appreciated hes a friend on the fire dept with me so trying to get him into shape !

i'm not a big fan of HIIT cardio so would LISS cardio work well for your designed cutting routine? 20 mins before weights and 20 mins after?

Here is the info he will need...


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

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

Low Intensity Steady State cardio is okay...but not nearly as good as HIIT. You can very easily get as much if not more calorie burn from lengthening your workout duration by around 20 minutes instead. I would advise to do that unless you are too fatigued to do so.

If you are too fatigued, the LISS would be fine for some extra calorie burn.

Hi, Raynor!

I'm on your Hypertrophy plan you gave me, if you remember.

Well, on the ''Heavy sets'', those with 85% of max weight, that's reps range of 3 - 5, as you said.

But, now I got question, you go to failure, is this without help from a partner?

Because, when I've trained this last month, me and my partner have helped each other, and now we help, so it's like we fail on every rep, lol ^^

Well, me and my friend thought it was good to help on those last 2 reps, so it really be failure.

Hope you get it, what I mean.

- Johnny.

I didnt even say a word that starts with the letter c in that post.


I also ran track in high school.
Raynor knows what's up.

implying the surface doesnt matter

Hey raynor, I have a few questions today

Im on keto and im stalling now, im stuck around 210 (carb day 3 days ago), I was wondering what i should do as far as changing my diet numbers, cuz ive been eatin the same numbers since i started, lost 40 lbs with it.

but now im stuck, not the progress im hoping for at ALL after seeing what i was losing at start.

how much calories should i take in now? My goal is for 185

my current numbers are 180 prot, 150 fat, around 2.1k to 2.2k calories I think.

My GUESS is that going to 2k or under calories is gonna help, lowering the fat and leavin protein about the same

what do you think?

Any updates on the lifts/bodybuilding raynor?

yes! training with a partner is the best way to maximize your results with TRUE failure.

You are doing it correctly.