I just broke my collar bone, what type of diet should i commit to?
I was trying to get back in shape, lose a few lbs but this happened last saturday.

5'10-11' 175ish 18yr if that helps

holy shit, how did that happen

Dirtbike. RM 125 full race bike.

hey raynor can you give me an example of a glycogen depletion workout, to use after carbup day

Full maintenance to support healing as well as prevent additional weight gain.

For your height/weight/age you need around 2,200 calories a day....I recommend 5-6 smaller meals per day.

I would advise to lay off the excess sugar and carbs...but stick to a lot of good healthy proteins and fats.

Your macros should be around 40/30/30 (protein/carbs/fats)


If you want an actual meal plan....let me know.


also, p.s.

Hope you get better soon! =)

This post was edited by SKCRaynor on Jun 8 2011 07:34pm

Morning HIIT cardio - 30 minutes

Follow up with 1 hour of strength training in typical cutting fashion - ie: many sets, no rest between sets, failure sets, and so forth.

Finish training with 20 more minutes of HIIT.


Total time 1 hour and 50 minutes. You should be totally depleted after that

If you dont mind making me a meal plan that would be great!

Appreciate it all man.

Try this:


Meal 1 - 1 cup cooked oatmeal, 4 eggs (any style), 1 cup fruit
Meal 2 - 4 oz chicken or turkey on 2 slices whole grain bread w/ veggies
Meal 3 - 2 oz cheese + 1 apple + handful almonds
Meal 4 - 6 oz grilled or broiled chicken breast w/ 1 cup broccoli or other green veggie + 3/4 cup black beans
Meal 5 - Protein shake w/ handful of berries
Meal 6- 1 cup cottage cheese + 1 tbsp peanut butter + cinnamon

OK, but i mean which body parts, do I do just Chest/Biceps like normally, do I try to hit Chest/Back/Legs with compound lifts?

You can stick to the usual split, it is not necessary to do a full body or focus on compound lifts.