the newbie writeup

ekilla2003 · 08-16-2005, 01:15 PM

What you need and what you dont need and why.

protein-every tissue in your body (muscle, hair,skin,nails,etc)consists of protein. Proteins are the building blocks of of lean muscle tissue. You should consume on a daily basis 1 1.5gms of protein per pound. So if you are 130lbs you should consume atleast 130gms of protein.
protein sources-salmon, halibut, cod, round steak, chicken, tuna, sardines, turkey breast,egg whites, etc. A very good supp for whey protein that i reccomened and many users is on 100% whey.

carbohydrates-carbs are your bodys main source of energy. when you ingest carbs your pancrease releases a hormone called insulin. insulin is very important because it attaches to the carbs and stores them in the muscles or stores them as fat and it also grabs on to the amino acids and stores them in the muscle cell so that they can be used for recovery and repair.
complex carbs- oatmeal, potatoes,grits, brown rice, sweet potatoes,whole wheat bread and pitas. fibrous- asparagus, squash, broccoli, green beans, cabbage etc.

monounsaturated fats-these fats are ussually high in essential fatty acids and may contain beneficial antioxidant properties. sources of these fats include fishoil, virgin olive oil, flaxseed oil and natural peanut butter. These fats should comprise 20 percent of you calorie intake. Anymore can lead to fat accumulating in your body.

water-65 percent of your body is made up of water including your muscle cells. water does so much for the body the list would go on; forever and you should consume on a daily basis 1-1.5 gallons a day.

calories- your calorie intake should be based on you goals. if you are bulking and are a newbie just starting out and use to eating 2,000 calories a day. you dont want to up immidietly to 4,000-5,000 calories overnight, you want to gradually work your way up by starting with 300-500calories over your maitnanence level every week or two

SUPPLEMENTS
First thing first supps are not going to make you big ,eating ,sleeping ,and training is whats going to make you grow supps are just going to help
multi vitamin- You deffinetly need a multi vitamin so you can get all the vitamins you need in one day to help your body stay healthy and grow healthy its one of the most important supps. I use animal paks but if your a newbie you really dont need a multi like that all you need is a basic multi that can be found in the cyberstore like ast multi is a great one.

fishoil or flax oil- great for your daily essential fatty acids and you should consume 10 -14gms a day

protein- i say try to get all of your daily protein per pound from food but if you cant and need help go with on whey its a great shake

creatine- is a great supp that has been around for years and if you dont no what it is there is a great write up on it at the top of the page.prolab creatine mono always worked good for me at 5gms a day for 8 weeks and 2 weeks off(no eveidence that shows you have to cycle its just by prefrece) with no loading phase.

cee- another type of creatine that has an ester attatched to it. it does not have no bloating or cramping that goes along with mono but if your just a newbie i wouldnt jump on the cee banwagon yet and give mono a try first. Agood cee product is thunder but if you want to buy it in bulk go with hp.

prohormones, steroids, designer steroids, prosteroids- stay the **** away if your a begginer or under 21 its just nor worth the risks. theres plenty of time in the future for that dont **** up your body because you want to get big in 21 days. just focus on diet and training and you ll get big. there nothing like newbie gains

I just thought i would write a little bit on diet and supps to elminate some of the questions from newbies on this board. i could on forever but i think ill stop there so thanks for reading and have a good day my friends

pu12en12g · 08-16-2005, 01:19 PM

Awesome thread.

Here are a few ideas that I recommend:

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT:

- Foods (Good vs. Bad):

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Supplements:

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

http://www.johnberardi.com/articles/...oprejudice.htm
http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907

Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 220lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle....le=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.