Hey Raynor,

Sorry for so many questions, but whenever i'm on a cut and am using HIIT as my primary cardio method, is it alright to use a low carb diet rather than a keto diet? what would the macros look like?

Hey Raynor! Gz on the tag btw

So I have a problem. I really only enjoy a few types of food and I cannot kick the habit, so which of these is the best to continue eating?

-Chipotle Burrito (steak, double rice, corn salsa)
-Beef w/ Broccoli and fried rice
-Oven cooked french fries
-Beefy crunch burritos at taco bell
-Steak and cheese subs

I know it sounds bad but i literally survive on these foods. Any tips on which is probably healthiest, and what I can cut out of these to make them more healthy? (obviously i know having just a steak sub without cheese is healthier and things like that) I also ensure my calorie intake never breaks 2500, but it's totally horrible food.

Worse part is that I never can eat before 3 PM, and I always eat before I go to sleep at about 2 AM.

Oh p.s. I'm 5'8, 170 pounds. I run about 2.5 miles every other day. I average 8:30 per mile. Will I lose weight if I continue this?

Also, what is the best exercise to work on toning up my tummy? Planks, sit ups/crunches, idk.


Thank you as always

This post was edited by AspenSniper on May 30 2011 12:27pm

To be honest, it doesn't really matter....probably just get the megapack because it's cheaper and also can be used pre-bedtime for sustained protein release.

for TRUE optimal use, you would use isolate upon waking up, and post-workout, and use the mega-pack before bed.

3x shakes per day, 3x meals per day.

here you go:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

Hey raynor, what are ur thoughts on 10x10 training? (german volume training)

Thank you for the kind words =)


OK onto your diet...

I am very sorry to say that your current food items that you eat are technically horrible lol.

I can make some modification for you, especially at chipolte which can be very healthy if properly changed up.


1. Salad from chipotle = Lettuce, black beans (or both beans), NO RICE, steak or chicken, guacamole, fresh salsa, any veggies (no corn). I eat this ALL the time, extremely healthy..great macros.

2. Chicken w/ broccoli (instead of beef with broccoli) with light sauce and BROWN rice (not fried rice)

3. oven fries are not that bad...but should only be eating in moderation with protein (ie: chicken, steak, etc) and some kind of green veggies (broccoli, salad, etc)

4. get rid of the taco bell...the only item on there you should eat are crunchy fresco tacos

5. Replace the 12" sub with a 6" sub on whole grain bread (if available) with DOUBLE MEAT and all the veggies. Steak and cheese is okay, but I would prefer you chose something like ham and cheese or turkey and cheese for lower total calories and more protein. Remember double meat and half bread!


here is a guide you can follow::

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

here is also a typical sample cutting diet

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals


This post was edited by SKCRaynor on May 30 2011 12:50pm

depends on the person.

Some people see a lot of success, other do not.

It is certainly worth a try and if you do it, try it for around 6 weeks. If you see no positive changes, go back to 5x5/hypertrophy.

Hey Raynor,

So with 3 shakes 3 meals

Meal Shake Meal Shake Meal Shake? So that would leave me having a shake right before bed instead of cottage cheese?

So you are personally a fan of the NOw stuff? One of the main things im worrying about is how well they mix, I was looking at reviews and multiple people said that the cheaper now protein mixed bad, but the NOW isolate mixed well and the optimum nutrition pro complex mixed well.

Thanks for dealing with my barrage of questions

This post was edited by Celebrity on May 30 2011 01:01pm

hey there.

It depends on the day, you can do either M/S/M/S/M/S OR S/M/S/M/S/M

OR you could even do M/S/S/M/S/M

The idea is that it doesnt really have to be alternating. Each shake you have, can also be taken in conjunction with some nuts or a piece of fruit or veggies and so forth. It doesn't have to just be a plain shake by itself.

next, if you are concerned about mixability get the pro-complex by optimum nutrition. That stuff is a dream when it comes to mixability. Also get yourself the "Shaker Pro" from bodybuilding.com. It's a free gift with purchases over $99 I think....but it's a great shaker...and can be purchased on it's own for like $7.99

Sup Raynor

With a proper diet and lifting schedule, how many months does it take to see results from a "Hardgainer"