Hey there.


5,000 iu of vitamin D per day for a 150-225 lb man. Heavier than that, 7,500iu.

Lighter than 150 lbs, 4,000iu.


I recommend NOW! d-3 5,000 iu softgels

Yes, 3/4 of a pound is implying that you are also eating harder veggies like celery, broccoli, peppers, etc.

If you are sticking to cruciferous only, strive for as much as POSSIBLE. A large bowl of it, as pictured, would be alright.

Why do you not eat other veggies curiously?

This is a very hot topic right now.

There is a CHANCE...which is in unknown percentage...that your tuna may or may not affect your long term health.

I have seen the official FDA reports of mercury levels in tuna, and quite frankly, I'm shocked it's that high.

If the published levels are true, 1 can a day would be enough to cause long term negative health effects.

Personally, I have stayed away from eating fish as much as possible because of the amount of mercury present in most fish, and the inability to find a non-farmed fish that isn't prone to excessive levels of mercury.

i thought taht leafy veggies like the one i pictured was more nutritious lol. Imma buy some green pepperps and broccoli then. Those veggies in the picture taste like shit, they're extremely bitter. Had to force feed myself those.

This post was edited by MegaVovaN on Mar 22 2011 11:10pm

Dont force yourself to eat any of that.

Stick to the following:

Lettuce, broccoli, carrots, green beans, green peppers, onions, cabbage, escarole, spinach, celery, etc.

hey for GPP or athletic training would you recommend 3x3 or 5x5?

how would i fit in hiit and plyos into my week with a strength training schedule like that?

How can i help give me that "Hard" look for this compatition? is that jst based off of being dry/low bf?

since i dont have ankle weights, is it ok to jump with a barbell on my back, like performing a squat? progressively up the weight week by week?

5x5s are an integral part of strength training, however....athletic training depends on your athletic goals...so I need you to be more specific.

Secondly, I would do HIIT 3x per week PWO. As far as plyos go, you can do this 2x per week on OFF days from strength training.

More or less...

LOW BF, dehydration 24 hrs prior to the comp, sugar rush 15-30 mins before going on stage, pre-comp pumping exercises (pushups, dips, curls, etc).

The DRY look is also something genetic. Some people are able to pull it off quite well because of a thinner layer of skin vs some with thicker skin looking more smooth no matter what.