Help Please!!

[Xscorpio]

I have been doing lots of reading and researching, and came up with few things. But since I am not an expert or have much knowledge, or know any PT, i need help/opinions/suggestions for you guys.

First of i am 23, 5.10", 155 lbs..........i used to be around 170lbs, but i have cut down on my weight in last 2 months, basically got rid of most of the bad fat from the body, and now i am in a process of bulking up and gain some muscle weight and strength. I have no trouble cutting or gaining weight, this is the 3rd time i have done it in past 5 years.

I have worked out in the past but nothing serious, but this time I have set my goals. one being to reach around 180lbs by September. second do it properly with right diet, and proper supplements to go along with it.

I do have one medical condition, which is high cholesterol which runs in our family, doctor told me that i have to work out, and eat right in order for me to stay away from the pills and medication. Which really motivates me to eat right, and get into better shape and get rid of my cholesterol problem for good.

now to the actual work out and diet routine.

this is the workout plant i am going with, not too complicated pretty basic for a beginner like myself. http://www.leehayward.com/workout_programs/

and after doing lots of reading and researching this is what i came up with for my diet and supplement list.

Pre-workout nutrition
Fruits:
bananas, oranges

Moderate To Low GI Carbohydrates
brown bread or pumpernickel bread, whole wheat bagel or whole wheat pasta or oatmeal
Power Butter

Multivitamins:
Optimum Opti-Men
OR
NOW ADAM
AND
Optimum Flaxseed Oil Softgels
AND
Optimum Fish Oil Softgels

Creatine:
Universal Nutrition Animal Pump

ALSO
Steel Cut Oats

----------------------------------
Post Workout

Optimum 100% Whey Protein
.4 grams of protein per kg of body mass
for 160lbs, total proten needed = 29 grams

Dextrose & Maltodextrin
.8 grams of carbs per kg of body mass
(50/50 split between maltodextrin and dextrose)

for 160lbs, total carb needed = 58 grams

Anti-Oxidants:
NOW Super Antioxidants

BCAA Supplements:
Optimum BCAA 5000 Powder

L-Glutamine:
Xyience NOX-CG3
-----------------------------------
During Workout Nutrition

anti lactic acid:
CytoSport Cytomax
------------------------------------

Shake
2 cups of water
58 grams of carbs
29 grams of protein
5 grams of BCAA powder
1 cup Steel Cut Oats
5 grams of L-glutamine
--------------------------------------

When bulking I go for a 2:1 carbohydraterotein mix
When cutting I go for a 1:1 carbohydraterotein mix

in post intake, for 160 lbs, 73 gms carbs for bulking and 36.5 gms protein

--------------------------------------
Slow-Burning Carbohydrates

Potatoes
Rice
Pasta
Oatmeal
Whole-grain cereal
Fruit
Whole wheat bread
Legumes
Vegetables
----------------------------------------
Proteins

Milk
Eggs
Chicken
Red Meat
Fish
Protein supplements
Lean cuts of pork
Cheese
Peanut butter
---------------------------------------
Fats

Olive oil
Peanut butter (preferably natural peanut butter)
Nuts and seeds
Egg yolk
Fish oil
Flaxseed oil
Fatty fish (i.e. Salmon)

before going to bed:
Optimum ZMA

now i dont have much money, if anyone feels like there is an alternatives to these supplements, like something cheaper not a name brand and have same effect/outcome, please feel free to give me your opinion.

and if you would change something (ADD OR TAKE AWAY) from eating routine, or work out routine, again by all means let me know.

thanks for reading looking forward for all you guys opinion/suggestions.
any kind of help is would be greatly appreciated.

[Dave76]

Originally Posted by Xscorpio

now i dont have much money, if anyone feels like there is an alternatives to these supplements.

Supplements aren't required. If money is tight, spend it on real food.

[Xscorpio]

thanks for the quick reply, yes you are absolutly right, suppliments are not required, but food can only provide so much. so that why i was just wondering if there are suplliments that are not backed up by big markiting and are not big name brand over priced, but yet have same outcome...in that prospective.

i have a budget of around CAD$300

[nitrored]

Originally Posted by Xscorpio

thanks for the quick reply, yes you are absolutly right, suppliments are not required, but food can only provide so much. so that why i was just wondering if there are suplliments that are not backed up by big markiting and are not big name brand over priced, but yet have same outcome...in that prospective.

i have a budget of around CAD$250

Food can provide everything you need... the only supplements really worth considering are whey,efa's, creatine, and a multi vitamin.

[pcercy]

The workout program isn't bad, but find other routines to do as well. Preferably three then do one routine for 2 weeks, then go to #2 then #3. If you do the same stuff all the time your body will get used to it and you won't see any gains. Next, any time you lift weights to bulk up you want to reduce your reps in each set. Try doing 3 sets of seven (3 x 7) per exercise and increasing the weight each set, you want to max out on the seventh rep. Then when you reach your mass goal do more reps with less weight to maintain what you have.

Don't use only your body weight to determine your goals. When lifting you want to make sure your gaining in all muscle groups, especially your core.Exercising your stabilizing muscles (Back, Abs, Hip Flexors, etc.) are very important in injury reduction. Start measuring yourself to see where your doing well and where you need to do more.

A good diet is the most important, without that you won't gain. a proper guide for protein intake is 1 gram x weight in pounds(but really only for people with more muscle than fat, if you have mostly fat that would be way too much).

Finally, another misconception is that potatoes are a slow burning carb, again not true. If it was, all the diet gurus would tell you to load up on french fries and chips. Sweet potatoes should be eaten in place of white, they have way many more nutrients. You can eat white, just in small amounts every once in a while. Red skinned potatoes are the best of the white potatoes. If anyone disagrees test your blood sugar when you first wake up, then again 15 and 30 minutes after eating some potatoes. Rice and pasta are not a bad, but limit that as well. Hope this helps.

[Xscorpio]

thanks for the replies guys, some great info.

is it true, that height can also be a big factor in how persons build is gonna be?
6-6.3" being the best height for bodybuilding?

just a thought....

and also, in taht program Wednesday, sat and sun are the rest days, but i will be doing cardio workout on wed.

so what do you guys think of the supplements? and what do you guys think the diet should be like for that program? which will give me optimal results

[Motorbreath]

As far as supplements go get ON Whey a multi vitamin and spend the rest of your money at the grocery store. There are simpler programs for beginers this one is the most popular and probably the most effective.


http://forum.bodybuilding.com/showthread.php?t=998224

[Xscorpio]

okay. so quick update......

I stayed with the same program, so I do same stuff as it says in that program, but I have added few things of my own, I do squats everyday, and incline barbell press everyday, and cardio on wednesday for 20 mins. but this is my 3rd week on this program and starting 4th week everything will be changed and new excersices will be introduce.

SO, I didnt get all my supllements till this week. So for first 2 week I just took ON 100% whey...bought it from local GNC store, i have gained 8lbs in 2 weeks. This week i start taking animal pump pack alog with all the other supplements and i dont know if it is the mental thing, or the animal pack itself, but I was able to push 15 - 20lbs more weight during my excersices, and was able to do full 8 reps rather then failing at 7-8.

I am also thinking of going on ErgoPharm: Mass Meal from next week, instead of ON 100%whey.

I will update again, in 3 weeks time once I am done with another cycle of that program, and see where my body is at.

please feel free for any kind of input

[darvoz]

Originally Posted by nitrored

Food can provide everything you need... the only supplements really worth considering are whey,efa's, creatine, and a multi vitamin.

I totally agree. Eat more Natural foods in smaller and more frequently throughout the day, like 8 medium sized meals a day. Whatever the case you'll need approx 2500-3000+ calories in mostly good fats to grow.

I'd just put in a multi-vitiman. Just eat more natural foods, the fresher the better. Whey's also a good idea....You shouldnt waste alot of $$ on supplments, get the diet in order first bros :-)



Ta.

[Xscorpio]

this is my daily diet plan: EVERYTHING SAME MON - FRI BUT NO ANIMAL PUMP ON WED.

9am - multi-vitamins, flax oil caps, fish oil caps, half banana.

9:30 - bowl of oat meal (rolled oats with water), protein shake, other half of banana.

10:30 - animal pump pack

11 - gym till 12:30

12:30pm - protein shake, antioxidant caps

1pm - 2 egg whites, 1 toast of 12 grain bread, apple, orange juice.

3:30 - plain grill chicken breast (no sauce) with veggies (with honey on top) and 1 multigrain bun

7 - 2, 12 grain buns stuffed with white rotisserie chicken, lettuce, tomato, 1tbs marble cheese, glass of V8 original.

9:30 - half cup of whole wheat pasta, with tofu, green peppers, onions. in healthy low fat pasta sauce.

10:30 - 0% fat source flavored yogurt

11:30 - ZMA caps

12 - bed time

drink 3 ltr of water in a day