Getting more calories in

**seriouslifter** · 10-08-2006, 04:22 PM

I keep tweaking my diet and I want to increase my calories, but not increase really carbs. Well couldnt I just eat more veggies that will put more calories in. I am 205lb at 5'11 and im trying to cut. This diet is counting all the veggies also. Isnt my calorie intake a little bit low. I thought I needed like 2500 calories. How do I get more calories??

Meal #1 7:45am - 2 scoops ON Whey Protein
1/2 cup oats
1 Multi pro 32x

Meal #2 10:20am - detour protein bar

Meal #3 12:00pm - 6 egg whites
1 cup broccoli cuts

Meal #4 (Preworkout) 3:00pm - lean chicken
1 cup broccoli cuts
2 Omeg 369 pills

Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload

Meal #5 6:00pm - lean chicken
1/2 cup brown rice
1 cup broccoli cuts
1 Multi pro 32x

Meal #6 9:00pm - lean chicken
1 cup broccoli cuts

Meal #7 (Before bed) - 1/2 cup cottage cheese
1 scoop ON Whey
2 tbsp natty pb

Totals 2279 calories 51g fat 189g carbs 283g protein

**audis4** · 10-08-2006, 04:52 PM

Macros for each meal?
How old are you?
Goals?

**seriouslifter** · 10-08-2006, 05:43 PM

Originally Posted by audis4

Macros for each meal?
How old are you?
Goals?

Im 22 and I want to lose fat/cut up.

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 tbsp natty pb 95 8 4 4
1 Multi pro 32x

Meal #2 10:20am - detour protein bar 330 9 32 30

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
1 tbsp natty pb 95 8 4 4

Totals 2526 calories 58g fat 190g carbs 327g protein

**seriouslifter** · 10-08-2006, 10:00 PM

should i put another 1/2 cup of brown rice at meal #3? what about a apple instead of the brown rice at meal #3 or where should i put a apple in? what about more brown rice or this is going to all raise my carbs.

**novastepp** · 10-08-2006, 10:32 PM

throw a cup of oats in both meals 3 and 4.

**novastepp** · 10-08-2006, 10:34 PM

and i dont see the point of combining macros in meal one. leave that pb out. and go for a whole cup on the oats.

**audis4** · 10-08-2006, 11:03 PM

Originally Posted by seriouslifter

Im 22 and I want to lose fat/cut up.

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 tbsp natty pb 95 8 4 4
1 Multi pro 32x

drop the PB like nova said. Also, find a whole protein source instead of whey.

Meal #2 10:20am - detour protein bar 330 9 32 30
Complete shit unless your bulking or cheating.

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0

Add a good fat or carb here.

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Add a good fat or carb here....I would recommend carb.

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
fine. Not familiar with glycoload

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
Good.

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Add a Carb here.

Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
1 tbsp natty pb 95 8 4 4
Drop the whey, add eggwhites or a whole protein source. I stayed away from cottage cheese while cutting to stay away from the 'soft' look but 1/2 cup should be fine. Do olive oil or almonds....or 2 TB of natty PB. You want more than 1 type of fat source.

Totals 2526 calories 58g fat 190g carbs 327g protein

Macros look decent.

**bigsd67** · 10-09-2006, 07:03 AM

The diet above looks like a huge improvement...definitely drop the detour bar, you'd be better off eating a snickers with a protein shake(sarcasm), that all those things really are....I don't think you should fear adding more carbs into the diet, if you start to gain fat while doing so you can always bring them down a little bit. I always start people at the highest carb amount possible before lowering them....Keeps you sain, keeps your muscle, and keeps your diet more complete IMO.

**novastepp** · 10-09-2006, 08:25 AM

Originally Posted by bigsd67

The diet above looks like a huge improvement...definitely drop the detour bar, you'd be better off eating a snickers with a protein shake(sarcasm), that all those things really are....I don't think you should fear adding more carbs into the diet, if you start to gain fat while doing so you can always bring them down a little bit. I always start people at the highest carb amount possible before lowering them....Keeps you sain, keeps your muscle, and keeps your diet more complete IMO.

i just wanted to comment on what big sd said here.

Originally Posted by bigsd67

I always start people at the highest carb amount possible before lowering them....Keeps you sain, keeps your muscle, and keeps your diet more complete IMO.

many guys inluding myself dig right in to low carbs and lose some mass. don't fall victim to that. keep them high for a couple weeks and see how you look in the mirror, not the scale. if you can cut with high carbs you MIGHT be able to gain a little bit of muscle while doing it. in any case, you will at least keep what you have.

great advice bigsd

**seriouslifter** · 10-09-2006, 09:08 AM

how am i goin to lose muscle if i will be on cycle also. i dont know if that makes a difference, so really bulking is if i had 400 carbs and that is way up there and def not cutting. I think i can bump my carbs up a little, add brown rice or should i be using oats instead throughout meals? I dont want to eat a cup of oats honestly lol, I will when i bulk, but what about 1/2cup and a banana? why not pb in the morning mixed with oats? I just wanted to get my fats up. If I want to ditch that protein bar, the only thing I can think of since its in between class is a sandwich - 2 whole wheat bread and turkey deli meat or some sort, but that has sodium in it and probably no protein in it. What about a lean chicken piece in plastic bag, but then I have no carbs with it/veggies or anything.

**seriouslifter** · 10-09-2006, 12:03 PM

Originally Posted by audis4

Macros look decent.

why am i adding so much carbs? If I add brown rice to all my meals, im turning it into a bulking, i thought i dont need complex carbs toward the night? I thought the veggies are the carbs, but just dont count toward calorie intake or whatever. In meal #2 i took protein bar out and added a 4oz chicken again and cup of broccoli or can i just have 1 slice of whole wheat bread and that chicken?

**audis4** · 10-09-2006, 12:25 PM

Originally Posted by seriouslifter

why am i adding so much carbs? If I add brown rice to all my meals, im turning it into a bulking, i thought i dont need complex carbs toward the night? I thought the veggies are the carbs, but just dont count toward calorie intake or whatever. In meal #2 i took protein bar out and added a 4oz chicken again and cup of broccoli or can i just have 1 slice of whole wheat bread and that chicken?

1.) Have carbs for energy and preserve your hard erned muscle...easy
2.) Why would you add brown rice to all your meals. You need some healthy fats in your meals to lose weight (fat).
3.) 190g's carbs for a 205lbs. gentlman is not high per say. I was 205 and was cutting on 225g carbs; of course not everyone can cut on those amounts of carbs but that's where experimenting comes into play. Point is, if your carbs are too low, you will suffer in the gym and your size will decrease...you don't want that do you??

4.) Veggies are carbs but you really need not count greens. I would stick to greens....corn, carrots have a higher GI rating etc.
5.) I wouldn't recommend WW bread while cutting...how about WW pasta or oats or grits or yams/sweet potato etc.

**seriouslifter** · 10-09-2006, 12:28 PM

Originally Posted by audis4

1.) Have carbs for energy and preserve your hard erned muscle...easy
2.) Why would you add brown rice to all your meals. You need some healthy fats in your meals to lose weight (fat).
3.) 190g's carbs for a 205lbs. gentlman is not high per say. I was 205 and was cutting on 225g carbs; of course not everyone can cut on those amounts of carbs but that's where experimenting comes into play. Point is, if your carbs are too low, you will suffer in the gym and your size will decrease...you don't want that do you??

4.) Veggies are carbs but you really need not count greens. I would stick to greens....corn, carrots have a higher GI rating etc.
5.) I wouldn't recommend WW bread while cutting...how about WW pasta or oats or grits or yams/sweet potato etc.

Ok so where would i add in more fat, this is my diet right now, obviously needs work but i took out the protein bar. So oatmeal more instead of brown rice like at meal #3? I looked at my extra virgin olive oil and i can measure out 1/2 tablespoon and so on. Where would i add this? I might take out cottage cheese and scoop of whey and buy casein protein. Please help i took out that protein bar finally, it is garbage!

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x

Meal #2 10:20am - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
2 tbsp natty pb 190 16 7 8

Totals 2346 calories 53g fat 162g carbs 323g protein

**audis4** · 10-09-2006, 12:42 PM

Originally Posted by seriouslifter

Ok so where would i add in more fat, this is my diet right now, obviously needs work but i took out the protein bar. So oatmeal more instead of brown rice like at meal #3? I looked at my extra virgin olive oil and i can measure out 1/2 tablespoon and so on. Where would i add this? I might take out cottage cheese and scoop of whey and buy casein protein. Please help i took out that protein bar finally, it is garbage!

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Already gave you input on this meal...refer to previous post.

Meal #2 10:20am - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
Incomplete protein. You could add a fat in here with your broccoli and chicken i.e. olive oil, flax etc.

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0

Incomplete protein. Add in a fat or carb here; whatever fits with your overall macros best.

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Incomplete protein. IMO, I would make this a pro/carb meal

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
good.

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
good.

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Incomplete protein.

Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
2 tbsp natty pb 190 16 7 8
I would fine another protien source other than whey.

Totals 2346 calories 53g fat 162g carbs 323g protein

In bold

**seriouslifter** · 10-09-2006, 12:51 PM

Originally Posted by audis4

In bold

lol this is harder than i thought, how am i going to have olive oil with my chicken if im bringing it in a plastic bag for that meal? Also for meal #3 when u say add carb in is it oatmeal or brown rice?

**audis4** · 10-09-2006, 12:54 PM

Originally Posted by seriouslifter

lol this is harder than i thought, how am i going to have olive oil with my chicken if im bringing it in a plastic bag for that meal? Also for meal #3 when u say add carb in is it oatmeal or brown rice?

Bro, this isn't hard.
Replace almonds with olive oil. Point is, find a healthy fat or carb for that meal to bring to work.

For meal #3, it doesn't matter what your carb source is as long as it is a low GI carb. Hell mic a yam the night before and eat it the next day.

**seriouslifter** · 10-09-2006, 01:10 PM

Originally Posted by audis4

Bro, this isn't hard.
Replace almonds with olive oil. Point is, find a healthy fat or carb for that meal to bring to work.

For meal #3, it doesn't matter what your carb source is as long as it is a low GI carb. Hell mic a yam the night before and eat it the next day.

i just keep mentioning oats or brown rice because thats easy to measure and its low cost. So 1/4 cup of almonds?? Then i dont need the broccoli in meal #2. So for all the rest of the meals i need a low gi carb even before i work out. That is going to bring my carbs way up.

**audis4** · 10-09-2006, 01:13 PM

Originally Posted by seriouslifter

i just keep mentioning oats or brown rice because thats easy to measure and its low cost. So 1/4 cup of almonds?? Then i dont need the broccoli in meal #2. So for all the rest of the meals i need a low gi carb even before i work out. That is going to bring my carbs way up.

1) Yes, 1/4 cup almonds
2) Don't count green cals/carbs...do this for veggies like corn carrots etc.
3) Low GI, yes. What do you mean it will bring your carbs way up? Start out with a set # of carbs and lower when your fat loss stalls.
4) Don't list a meal that has incomplete proteins. Every meal needs to either be pro/carb pro/fat or both both as long as it doesn't spike insulin.

**seriouslifter** · 10-09-2006, 01:33 PM

Originally Posted by audis4

1) Yes, 1/4 cup almonds
2) Don't count green cals/carbs...do this for veggies like corn carrots etc.
3) Low GI, yes. What do you mean it will bring your carbs way up? Start out with a set # of carbs and lower when your fat loss stalls.
4) Don't list a meal that has incomplete proteins. Every meal needs to either be pro/carb pro/fat or both both as long as it doesn't spike insulin.

ok so what should i aim for, for fats? I see the cutting sample diet is so different than mine on fats and carbs. Mine will be higher. so oats and brown rice basically the same, doesnt matter where i have it at meal #3, 4.

**audis4** · 10-09-2006, 01:42 PM

I would say 50-60g fat would be fine.

Doesn't matter where you put brown rice or oats in your 3,4 meals.

**seriouslifter** · 10-09-2006, 01:42 PM

I didnt add in the 1/4 cup of almonds at meal #2 yet or the meal #6 carbs, what should be meal #6 carbs and should i still keep the broccoli there? I thought that was the carb replacement, but i guess its not. Isnt my protein getting very high now? I know its 1.5-2lb per bw. Is its between 50-60, there going to go way up when i add the almonds.

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x

Meal #2 10:20am - lean chicken 120 4 0 24

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1/2 cup oats 150 3 27 5
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
2 tbsp natty pb 190 16 7 8

Totals 2666 calories 59g fat 214g carbs 340g protein

**seriouslifter** · 10-09-2006, 02:33 PM

am i basically not going to eat any fruit?? Can i just take more omeg 369 pills instead of almonds, isnt flaxseed oil samething as omeg 369?? Just trying to be a little more cost effective. I know almonds are expensive.

**seriouslifter** · 10-09-2006, 02:35 PM

why do i have so much protein and im not even done yet. should i do 1 1/2 scoops of whey in the morning, not 2, just dont see why im taking in so much protein, who else does this at 205?

**audis4** · 10-09-2006, 04:09 PM

Bro, looks like you need to keep researching. I told you what I think you should do in your meals but they are still off quite a bit.

**seriouslifter** · 10-09-2006, 04:19 PM

Originally Posted by audis4

Bro, looks like you need to keep researching. I told you what I think you should do in your meals but they are still off quite a bit.

I want to have the whey when i wake up, body has been sleeping for so long that instant protein is good. Here take a look, revised, still trying to decide what to have in my meal #6 for carbs.

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x

Meal #2 10:20am - lean chicken 120 4 0 24
12 almonds 83 7 3 3

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1/2 cup oats 150 3 27 5
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x

Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4

Totals 2655 calories 58g fat 213g carbs 339g protein

**audis4** · 10-09-2006, 04:23 PM

Meal 6 is incomplete protein

In meal 7, wtf is syntrax matrix?

Macros look good. There isn't a need to have your protein that high but it should be fine.

**seriouslifter** · 10-09-2006, 04:30 PM

Originally Posted by audis4

Meal 6 is incomplete protein

In meal 7, wtf is syntrax matrix?

Macros look good. There isn't a need to have your protein that high but it should be fine.

lol its casein protein http://www.bodybuilding.com/store/syn/matrix.html how would i lower my protein? I know meal #6 isnt done yet, i dont know what carb source to put in, i dont really want to raise my carbs, but im think im getting too worried carbs will be high but i dont even know how my body will react. Maybe i will lose weight on around 200ish carbs, since these are all good foods, why would i get fat.

**audis4** · 10-09-2006, 04:41 PM

That syntrax looks fine judging by the macros...Dymatize elite whey is bomb though.
Well good foods or not you can still gain fat weight...it's all about timing and quantity. But yes, it's possible to lose fat weight on 200+g carbs as I did for a couple months.

**seriouslifter** · 10-09-2006, 04:53 PM

Originally Posted by audis4

That syntrax looks fine judging by the macros...Dymatize elite whey is bomb though.
Well good foods or not you can still gain fat weight...it's all about timing and quantity. But yes, it's possible to lose fat weight on 200+g carbs as I did for a couple months.

so what do you think I should have meal #6 carbs? I see that im taking in no fruit. should i split that can of tuna in half so i lower my cals/protein??

**audis4** · 10-09-2006, 04:55 PM

Originally Posted by seriouslifter

so what do you think I should have meal #6 carbs? I see that im taking in no fruit.

You could do:
PWO
-2 scoops whey
-1 banana

Meal 6
-Chicken
-oats/brown rice/yams/WW pasta yadda yadda...

**seriouslifter** · 10-09-2006, 04:57 PM

Originally Posted by audis4

You could do:
PWO
-2 scoops whey
-1 banana

Meal 6
-Chicken
-oats/brown rice/yams/WW pasta yadda yadda...

Im going to get that glycoload, its half dex/malto. Its a good combo for 50g carbs. I guess brown rice again lol. I cant measure ww pasta and measure it. I edited last post. what about a apple with my lean chicken? dannon yogurt or something?

**novastepp** · 10-09-2006, 05:10 PM

let me just say this to break up this monotony.

you aren't ever going to know what works for you if you don't IMPLEMENT YOUR PLAN! how are you burning fat discussing this. it looks decent. try it for a few weeks and if you arent liking your progress...come back and talk. you're never going to know until you get off your ass and do it.

**seriouslifter** · 10-09-2006, 06:04 PM

bump

**seriouslifter** · 10-09-2006, 06:19 PM

Originally Posted by audis4

You could do:
PWO
-2 scoops whey
-1 banana

Meal 6
-Chicken
-oats/brown rice/yams/WW pasta yadda yadda...

Is a apple good pre workout instead of that oatmeal?

**svarturer** · 10-09-2006, 06:46 PM

Originally Posted by novastepp

let me just say this to break up this monotony.

you aren't ever going to know what works for you if you don't IMPLEMENT YOUR PLAN! how are you burning fat discussing this. it looks decent. try it for a few weeks and if you arent liking your progress...come back and talk. you're never going to know until you get off your ass and do it.

go do something !!!!

**seriouslifter** · 10-09-2006, 07:14 PM

Ok Im going to try this and im going to do cardio 4x a week at 30min. I work out M-F, should i do cardio 5x a week for 30min?

Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x

Meal #2 10:20am - lean chicken 120 4 0 24
12 almonds 83 7 3 3

Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
1/2 cup brown rice 150 1 33 4

Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 apple 81 0 21 0
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3

Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x

Meal #6 9:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0

Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4

Totals 2736 calories 56g fat 240g carbs 338g protein

**svarturer** · 10-09-2006, 07:26 PM

you can try 3x week then maybe add one or two..... or more

read this thread, its very good
http://forums.steroid.com/showthread.php?t=240522

like nova said.. just start doing something then you can change it if you dont like it

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