Hey there. For an average man, you require around 35g of protein every 2 hours, including 35g pre and post workout. That would give you around 210g protein per day.

You can substitute meals for 0 carb (or very low carb) shakes. Just add some heavy cream to boost the fat.

For shakes, try NOW! 100% Whey isolate or Optimum Nutrition Pro Complex

Lastly, the gist isn't really that...please re-read the diet, it's a bit more complicated than that.

You need basically 60% calories from fats, 40% calories from protein (and less than 20g carbs per day). Remember a fat gram is 9 cals, and a protein gram is 4 cals....so plan accordingly.

You want to eat high protien, high fat foods. One day every week (the same day, at the end of 6 days) you are going to CARB LOAD which means you eat like 180g protein and around 400g carbs. With very low fat (around 30g or so).

The day after you immediately jump back on high fat and high protein with no carbs for a week.

So plan accordingly.

I disagree with almost EVERYTHING scooby says. His philosophies are very much against the proven methods time and time again. He does say some things that are correct, but for the most part some of it is absolutely ridiculous.

Cardio does NOT improve muscle building, unless the cardio is done in the form of a few short explosive movements (like sprints, high jumps, etc.)

Doing weight training at a cardio pace is definitely GREAT for building muscular endurance, but not necessarily muscle strength.

In order to build muscle volume, hypertrophy is generally a good idea, and this is the closest thing you get to cardio that builds muscle.


edit:

do not forget, I am using the term cardio to mean any type of training that does NOT focus on muscular strength or lifting, but instead consists generally of long distance running, biking, etc. Any repetitive motion usually transitory that causes increased heart rate, circulation and oxygenation.

This post was edited by SKCRaynor on Apr 13 2011 11:55am

thanks

Hey raynor

I was wondering if its okay if I train biceps / triceps /chest twice a week (heavy)

a while back u told me I should do my chest routine twice a week , and i did

but I did my arms too

would this be overtraining if I did my full heavy arm/chest workouts twice a week?

This post was edited by KramerFtw on Apr 13 2011 08:57pm

nope, shouldn't be a problem...enjoy!

can you give me some sort of diet plan that gets 4k calories a day on 3-5 meals (including casien shake)

5 meals:

Meal 1 - 1 cup oatmeal + 6 whole eggs + 1 banana + 1 slice whole grain bread w/ 2 tbsp peanut butter
Meal 2 - 8oz chicken breast + 1 cup black beans + 1 cup brown rice + 1/2 cup shredded cheese + side salad w/ o oil and vinegar
Meal 3 - (PWO meal) - 1 cytogainer shake + 2 bananas + 2tbsp peanut butter
Meal 4 - 1/2 a box of pasta + 8 oz ground beef made into meat sauce w/ grated cheese + 2 cups broccoli
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + mixed nuts + 1 apple + cinnamon

Hey Raynor, I'm thinkin of switching routines from the 4day split im currently on, to stronglifts 5x5 3 day a week program and I wanted to see what you think of it. Its not that i have 1 day less to go to the gym, i just have been on this split with slight variations for like 6 months maybe and i want to try something completely different, like squatting three times a week haha. I feel like im starting to plateau a bit so im tryna switch it up

I've been on a 4 day split for a while now a sample week would be like this

monday legs
squats 10-7-5-5
lunges 10-10-10
leg press 10-8-8-6
seated calf raises 10-10-10-10

tuesday shoulders/abs
military press 10-8-7-7
lateral raise/front raise super sets 10/10-10/10-10/10
weighted leg raises 20-20-20
crunches/bycles/v-ups super sets x 3

thursday back/bis
deadlift 10-8-5-5
wide grip pull ups 10-10-10
barbell rows 8-8-8-8
hammer curls 10-10-10
straight bar 21s x 3

saturday chest/tris
bb benchpress 10-8-5-5
db incline press 10-8-8
db decline press 10-8-8
skulll crushers 10-8-8
pushdowns 12-10-10

I would be switching to stronglifts 5x5, found here

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program

If you dont think that is a good program, or you have a better one to switch to in mind, let me know

Also, if it matters at all, Im a hard gainer sitting at a very lean 160 at 5'11, ive been working out for about a year seriously with a half year before that when i didnt really know was doing

Hey there....I am not a fan of the 3 day 5x5 split - I feel that it doesn't hit the body nearly as hard as needed to gain optimal strength. However I DO support the 5x5 in general, here is my guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

also you can check this out as well:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
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