Whey protein shakes...probably the cheapest form of protein on the planet.

NOW! Whey Protein Mega pack is 10 lbs for around $60. That will last you at LEAST a month, maybe more depending on how much you rely on it.

Second to that, you also have tuna - but be careful because of the mercury, I would not advise tuna more than 2-3x per week.

Some other cheap methods for chicken is the boneless skinless FROZEN breasts. They generally run around $1.50-$2.00 / lb.

Milk is also pretty cheap and provides a decent amount of protein

On just basal metabolism alone, you are burning around 2,100 cals a day with average activity levels (not counting working out)

If you incorporate 1 hour of intense physical activity a day, that goes around 2,500 cals a day burned.

You need to take in around 1,900 cals on workout days and 1,600 cals on non-workout days assuming you are doing 1 hr of intense exercise.

If you boost it to 2 hours of exercise, increase calories by 300-400 for each additional hour (depending on intensity).

For a cut, if you are NOT going keto, try for a 60/20/20 protein/carbs/fat ratio.

Yes, you can do 5 days without incident.

Try this:

Mon - Chest/Abs
Tues - Back/Calves
Weds - Shoulders/Traps/Abs
Thurs - Legs/Calves
Fri - Bis/Tris/Forearms/Abs
Sat - OFF
Sun - OFF

the more exercise, the better.

all depends. If you are hitting middle pec, you are working more of the upper back, lat, and even rear delt.

If you are going lower, around the sternum and upper ab region, you are working the lower back and lower lat more.

congrats on the trusted tag. 7ds got it for u?

Congrats on trusted tag , you deserve it !!
Well done!


Btw got a question.
Been doing deadlifts and tryed my 1rm max. Don't ask me why I was a curious idiot :/
So I put on 150kgs and got a pain in left below my belly area thats when my form got off.
I stained my lower back muscles and hardly can do any excersizes now.
I already asked help on h&f and got some helpfull info but wanted to see what you think about it.
Thanks u/f , Lspr !

Gz on the trusted tag, remember that great powers means great responsibility's!

congrats raynor, well deserved buddy

yeah congrats raynor well deserved this thread has helped me along in my first month of working out/exercise,

Also an update on my 4 weeks now since i joined the gym and overhauled my diet BIG time and im a Stone (14lb) lighter, feeling better, and can feel my upper body getting more muscular and also think im starting to get strech marks around my armpit/bicep where its growing lol only time ive been happy to get them and its not from crash diets losing lots of weight then stopping and eating loads of crap and putting weight on too fast again...

Just a pitty the decent whey/casien is exspensive here in the uk the optimum stuff is even more, i got my Reflex Casein for bedtime (bored of cottage cheese lol) and Reflex whey protein yesterday and it was £77 ($130) least it will last me a month.

Hey raynor, I am looking for some new ideas for a workout plan

ive been doing this for the last few weeks:

Day 1: Chest, triceps
Day2: back,biceps
Day 3: rest
Day 4: shoulders
Day 5: bicep/triceps , chest
Day 6: legs
Day 7: rest

then repeat

so.. Ive been doing this split for a while, and

its starting to become annoying to me to focus on 2 full muscle groups a day, I find myself unmotivated for those days, like back and biceps day , these workouts end up being about 2 hours, i get bored etc.

so I was thinking of doing just 1 group a day, except for bicep/tricep day and uping the cardio so im working out for around the same time

and maybe adding more sets to it so its a better workout for once a week


what do you think? should I do hypertropy split? or what

This post was edited by KramerFtw on May 26 2011 09:04am