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View Full Version : 2 months in. Need help?



Peterskeys405
12-05-2014, 07:37 PM
2 months in. Went from 152 to 163 and 24% be to 19. Seemed to hit a plateau at 19%

Arms are 14. Dreaming of having 16 at 170 to 180lbs with 8% bf

Current diet

Morning 2 eggs, 2 scoops muscle milk protein, one scoop celltech

800am- one chicken breast, one muscle milk protein. One egg

1035am- same meal. One chicken breast one egg one protect shake

100pm - 2-3 eggs, protien bar

Workout at 430pm- one dose of hemovol with Bcaa 6 grams

Post workout.- Cell tech with muscle milk and protien bar

End of day- shake with 2 eggs


Workout 2 day on, 1 day off.. Push/pull system. Bout hour to hour half in gym

Cardin every morning for 30 min.. Empty stomach. Then take first meal right away aftwr


Anything I can tweak? My ultimate goal is 16 inch arms at 170 to 180 bodyweight with 7-10% bf

PBateman2
12-05-2014, 08:02 PM
What kind of diet is that?

Veggies? Fruit? Dairy?

Eat more wholesome nutritious foods.

Peterskeys405
12-05-2014, 08:13 PM
What kind of diet is that?

Veggies? Fruit? Dairy?

Eat more wholesome nutritious foods.

Trying to keep carbs low as possible. With exception of brown rice. Doesn't the fruit cause too much insulin spike with the sugar? Maybe I've become so fearful of anything that is a carb that j avoid it. Is there zero carb dairy,? The only time I feel comfortable taking carbs is morning meal and after workout, and I think the cell tech has enough of them.

I will add some romaine lettuce with cherries or blueberries in the morning and post workout. strength went up from using 25-30 lbs dumbells to 40lb ones for bench press. Every workout I'll try to add an extra 5 lbs until plateu hit. Im still weak

Peterskeys405
12-06-2014, 04:08 AM
Okay edited diet with veggies and fruit, some oats

Morning 2 eggs, 2 scoops muscle milk protein, one scoop cell tech. Half cup blueberries

800am- one chicken breast, one muscle milk protein. One egg

1035am- same meal. One chicken breast one egg one protect shake. 1/3 cup oats

100pm - 2-3 eggs, protien bar. Romaine lettuce with 1/3 cup blueberries

Workout at 430pm- one dose of hemovol with Bcaa 6 grams 

Post workout.- Cell tech with muscle milk and protien bar

End of day- shake with 2 eggs


Workout 2 day on, 1 day off.. Push/pull system. Bout hour to hour half in gym

Cardin every morning for 30 min.. Empty stomach. Then take first meal right away after

Also now doing 10 minute HIIT training after workout for 10 min

Taking quadra lean for fat burner, cla. Also DHEA


Better? I really don't wanna add any more carbs. Today I hit the 45 lbs dumbells. Only did 3 reps but was able to rep them last workout

Please let me know if I need any other improvements

CleanGoals
12-06-2014, 07:38 AM
I tried it all brother,

In the first place I was scared of eating, then when I ate I was scared of eating Fats.

I had a low fat, high protein and carb diet. I did not feel that good at all, bloated all the time forcing myself to eat heaping amounts of carbs, water retention ect...

Then I decided to rais my fats a little bit, I felt a little better but I was still felling sluggish. Less bloating but still feeling full all the time because of all the protein I was eating.

Now I decided to stop listening to my fears of eating to much fats or carbs, I decreased my protein significantly, decreased my carbs a little bit and uped my fats to the recommended amount for my current body weight, and boy let me tell you. I feel better than ever, almost not bloating, I have a lot of energy, I don't feel stuffed all the time, and best of all my body composition stayed the same! Why? Because my total calories stayed exactly the same.

Fats does not make you fat, Carbohydrates does not make you fat,
Proteins does not make you fat,

Excess Calories over your total daily expenditure does not make you fat a fat person! It just makes you gain more fat than nessecary!

Finally I feel much happier and healthier both mentally and physically.

Now on to Building, I need to gain more weight (Muscle and Fat).

Peterskeys405
12-06-2014, 09:11 AM
I tried it all brother,

In the first place I was scared of eating, then when I ate I was scared of eating Fats.

I had a low fat, high protein and carb diet. I did not feel that good at all, bloated all the time forcing myself to eat heaping amounts of carbs, water retention ect...

Then I decided to rais my fats a little bit, I felt a little better but I was still felling sluggish. Less bloating but still feeling full all the time because of all the protein I was eating.

Now I decided to stop listening to my fears of eating to much fats or carbs, I decreased my protein significantly, decreased my carbs a little bit and uped my fats to the recommended amount for my current body weight, and boy let me tell you. I feel better than ever, almost not bloating, I have a lot of energy, I don't feel stuffed all the time, and best of all my body composition stayed the same! Why? Because my total calories stayed exactly the same.

Fats does not make you fat, Carbohydrates does not make you fat,
Proteins does not make you fat,

Excess Calories over your total daily expenditure does not make you fat a fat person! It just makes you gain more fat than nessecary!

Finally I feel much happier and healthier both mentally and physically.

Now on to Building, I need to gain more weight (Muscle and Fat).

Thanx for the feedback!

gbullock32
12-06-2014, 11:46 AM
Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333
http://forum.bodybuilding.com/showthread.php?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showthread.php?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

Peterskeys405
12-06-2014, 01:55 PM
Really? Without the bcaa my muscles get extremely sore

The diet above I took from a cutting diet. Cept I removed some of the fruits and vegetables in it. The second post is the original cut diet. I'll go back to that.

Years ago I was 202 with 15.85 inch arms non pumped. But 202 was too big for my 5'9 frame. I feel my muscle memory coming back. I stopped lifting few years ago.

PBateman2
12-06-2014, 03:19 PM
Really? Without the bcaa my muscles get extremely sore



Stop it.

Peterskeys405
12-06-2014, 11:55 PM
Stop it.

Stop using bcaa?