Quote (SKCRaynor @ Jul 6 2011 03:25pm)

That's exactly what insanity is. You can use it for basic high level physical activity should you choose. Nothing wrong with that for a person looking to shed bodyfat and not concerned with muscle growth and development.

Quote (SKCRaynor @ Jul 6 2011 04:08pm)

If his BMR is 3,000 which I highly doubt (he'd have to be huge to have that BMR) it's BMR + exercise for TOTAL BMR. At that point you'd have to eat 500 cals less per day in order to have a 1 lb of fat per week loss.

Google a BMR Calculator and figure out what his resting BMR is. Then add in exercise. About 1 hour of average cardio every day burns around 250-350 cals. 1 hour of intense weight lifting burns around 400 cals.

For more cutting info go here:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

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

Quote (yCoRrUpT @ Jul 6 2011 08:21pm)

I haven't worked out for a long while (6 months or so). I started running again but the pain between my thighs is horrible, but I also run quite a lot so I have to tank the pain. Any tips to reduce the sting?

Quote (xKoopa @ Jul 6 2011 09:57pm)

ok, not sure if you were answering my first question but theres no problem running it while doing a 3 day split lifting right?

Quote (Aimed_Shot @ Jul 7 2011 12:20am)

what's up man.

I seem to have hurt my elbow while on my last set of deadlifts. I think it was caused by me jerking upwards too fast. There's a slight pain when I straighten out my arm and the area is painful to touch like a bruise. Here's a picture of the area

http://i52.tinypic.com/r8xm3q.jpg

I've been rice'ing it. Think it would be ok to deadlift next week? The pain has improved since yesterday when it happened

Quote (TastyTreat @ Jul 7 2011 06:52am)

he is like 155 pounds 5'6"

we did what you said and it says his resting BMR is 1734, and then using the harris benedict equation, since he works out 6 days a week the harris benedict equation says to  * by 1.75

1734*1.75 = 2947?? then to cut he would need 2400 calories??? is this correct???

Quote (EverNineAfter @ Jul 7 2011 12:37am)

what kinda workout would a boxer workout look like ?

Quote (SKCRaynor @ Jul 5 2011 09:56pm)

That seems to be a little too high in both calories and carbs for cutting.

I have modified your diet below:


7am -  500 ml water almonds, salba seeds, flaxseed, 250 ml 2% skim milk, 1x toast with scoop of all natural peanutbutter and 250 ml 2% skim milk with 1 scoop whey protein
9 am - 1x apple, 1x peanut buttertoast, 250ml water
11 am-1x banana, 1x peanutbutter toast, 250ml water
1pm, large chicken breast, salad (spinach, carrot sticks, tomatoes) + 500ml of water
3 pm- 60g 2% skim milk cheese + handful of almonds + 250 ml of water
5pm- handful of almonds + 250ml water
7pm- dinner - normally 120-140g chicken breast w/ around 30-50g whole grain carbs and salad
~work out an hour nad a half after dinner~
around 10pm - 2% milk + scoop of whey protein
10:30-11 - sleep


I tried to keep your diet as close to your original as possible. Personally I would have changed a lot more, but this should match your calories/macros a little better. The almond milk has to go. It lacks protein and has too many carbs.