Alright I am going to just make it so I can cheat once a day on whatever it may be and try to keep the rest free of sugar and lots of fat.

I've been 'dirty bulking' the last month and a half or so, got me pretty chubby. Ill start shedding it off I guess.

Hi Raynor, with so many guides and plans all over the internet Im kinda lost as to what I should do.
Im 160 pounds 6'ft tall, Im lean and got some curves, however LITTLE mass and thin.
Id like to grow and gain mass.

So if you possibly could lead me to a nice training program to start with grow and bulking Id appreciate.
I recently started to work out, about 2 months ago and have been following some 2008 Jason Ferrugia program, it seems to working somewhat, but since its quite old as well as I dont find anyone following the same guide, Im a little doubtful if its my best option.

Im currently taking whey proteins pre and pos workout, and 1 scoop on non training days, as well as size-on as pos workout.
Im also taking animal pack vitamins, and fish oil omega-3.
I was looking for the trifecta from lgsciences the other day and people told me to not do it, however now that Im reading your guide I see that you do it lol.. so I dont know..

Can you please suggest me on what I should do?

Thanks a lot in advance!

Hi another plateau size and strength....... My goal is to gain muscle and stay lean at the same time, if there is a protein for this kind of goal.
what protein would you suggest, what do you currently use? and any supplements other than omega 369 and multivitamins?

Thanks!

Hey there....here is what you need:

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

Hi there...

The best protein supplements you should use for your goals would be Optimum Nutrition Pro Complex.

Here is a supplement guide:


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

Hey Raynor,

Would a natural peanut butter and honey sandwich on whole grain bread be considered a dirty bulk food?
And how many sets should I do a day for bulking (I'm a mesomorph so I should be able to go a little longer than most) Edit: Just regular lifting, not a 5x5/hypertrophy thing..not my style

Thanks! You've been a big help so far

This post was edited by zpy15 on May 17 2011 12:52pm

that's pretty clean bulk to be honest ;-)

it all depends on you. I don't believe in numbered sets/reps if you are freestyling. You need to listen to your body and go until you feel like the muscles have been properly fatigued. Time is a better way to judge it...train for around 1.5-2.0 hrs, no more than that. Certainly no less than 1 hr either.

sup raynor, I just started running again and I was wondering if you have any tips for me to improve my performance

ps. this is a 4km run that I plan on trying to gradually improve my time

here you go:

enjoy!

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335958561
Improving running endurance and distance

im 5'10 and i way 145 lb (65 kg) i think as you can tell im pretty skinny about 7-10 kgs underweight i wanna put on some weight but i dont wanna be flab , my upper body is skinnier then my lower body only because i do muay thai (kickboxing) and played soccer for 11 years im 19 and i wanna put on some weight but i wanna keep some kind of ripness and less body fat but i know u cant have one or the other so what do you suggest how long would it take to put on them kilos so they stay etc