Hey there...these should help you out a lot.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

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

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

Hey Man,

It's been awhile. I'm out of shape ha. I have a few things at home to use for workouts since I'm unemployed at the moment. Perfect push-up, dumbbells, and a 8 lb medicine ball. I was wondering what you would suggest to get back into shape. Like what would a week schedule look like. I'm looking to tone my arms (biceps, triceps) abs, chest, and cardio as well. Would you be so kind as to suggest a meal/workout for a week or two to follow. Just to remind you I'm currently unemployed so don't have money to go buy supplements or high $ food. Also I'm 5'10" and weigh about 140-145. Any info would be greatly appreciated.

Thanks!

Looks good for a slow cut...you will probably lose around 1 lb of fat per week.

Hey there....here you go:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


as for diet


You will want to take in approximately 20x your bodyweight in calories. So if you weighed 150 lbs, you would want to take in approx 3,000 calories.

You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.

So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.


A sample meal plan for you would be:


Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts


You can change this meal plan up as much as you like as long as you preserve the macros needed above and eat every 2-3 hours. Don't forget to drink at least 1 - 1.5 gal of water per day as well!

whats your opinion on these frozen chicken breasts, i just put em in the microwave for like 4 minutes
(I suck at cooking the microwave is the best friend)



This post was edited by IDUTCIH on Jul 26 2011 01:20pm

depends. If you are bulking they are alright.

If you are cutting, they are terrible.

They are pretty high in carbs and fat - also the breading is obviously not a form of clean calories.

If you are bulking I'd recommend eating 3 of them for a meal along with some veggies and a tbsp of olive oil

I have a few questions about that meal plan of yours since I plan on using it 100% following the exact amounts prescribed by you! Also have a few misc questions about other stuff below! Thanks!

Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.

1) I plan on taking 2 scoops of whey (no carbs, no sugar, etc, 60g of protein, 600calories) post-workout with 30g of glutamine and I would like to be able not to take shakes when I am not in the gym.
What would you replace the meal 2 with, if possible?

2) When you say heavy cream, what does it stand for exactly? (sorry i'm french and the only thing i'm thinking is coffee cream lol, if it is, do you simply drink it??)

3) Do you think taking fish oil could benefit me? How many grams would you take if the answer is yes?

4) I was told to take BCAAs prior to working out. Let me know what you think about that!

5) Last question. I wake up, every single night around 1h30am (go to bed abound 10pm and need to wake up at 5am). I was told that taking 400-500mg of magnesium prior to bed could be helpful so I tried it last night and it worked like a charm! Any opinions about that, could there be bad side-effects or anything bad about taking magnesium prior to bed?

Thank you sir, can't wait to do that HIIT cardio again! Actually liked it !!

On a side not, congratulations on your trusted tag..!!

first of all...how is 60g of protein a 600 calorie shake? That makes no sense. 60g of protein with 0 carbs would be 240 cals. Replace the meal 2 shake with a chicken breast + 1 tbsp olive oil

Heavy cream is literally cream. You can add it to coffee - but it's not half-and-half. It's FULL cream. Not sure what else to call it. Google this. Yes you simply drink it. Only 3 tablespoons worth though.

Fish oil does help. Take 2-3g 3x per day.

BCAA's are great pre, post, and during a workout. I recommend 5g pre and post, or 2g pre, every 45 mins during, and post.

Nothing wrong with magnesium before bed...but are you talking about melatonin? I don't know anything about magnesium helping you to sleep better through the night. Melatonin is good as well. No issues for either of these.

Last question and ill be fine! About the cream, 35% is fine? Thanks for your time and i cant wait to hit the gym after two montgs off! About the 200 less calories, eating a bit less cottage cheese should do the trick?

yes thats fine. just make sure it has NO SUGAR.

what do you mean less calories? I am not following....my comment was in regard to your 600 cal shake and where the cals were coming from