PDA

View Full Version : Looking for advice



thelaxman9000
05-29-2007, 02:21 PM
I am 19, male, 6'1",157 pounds, with a year and a half of soild lifting experience. I lift 5 times a week monday-friday, and eat very healthy. I have gotten decent gains from just lifting and eating right, but i know that there are supplements out there which i could combine with what i currently do to get better results.

I am looking to put on size and build muscle, I do not know a ton about the different products out right now, so i really have no idea what to begin searching. I am looking for a list of a few supplements as well as a desciption of what they are and what they do, which could help me gain size and put on muscle. Any help would be greatly appreciated.

pu12en12g
05-29-2007, 02:25 PM
Nutrition / Diet / Macros:


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

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

BMR and nutrition calculator (http://michaelandkendra.com/BMRCALC/bmrcalc.htm)

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight) (http://forum.bodybuilding.com/showthread.php?t=337536)

Foods (Good vs. Bad) (http://forum.bodybuilding.com/showthread.php?t=702829)

Unified Theory of Nutrition - by Will Brink (http://www.bodybuilding.com/fun/willbrink10.htm)


Bulking:


When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb beef per day
- 1 Gallon Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken / Turkey
- Beef
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

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 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.

Hungry Hungry Hormones (http://www.bodybuilding.com/fun/berardi55.htm)

Massive Eating (http://www.bodybuilding.com/fun/berardi41.htm)

Stretch Mark Mass (http://www.t-nation.com/findArticle.do?article=301stretch2)


What are some good indications that I'm gaining muscle... ?


Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:


When cutting (a calorie deficit to lose fat at a optimal rate):

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).

Fullness Factor Chart 1 (http://img71.imageshack.us/img71/9498/fullnessoe8.jpg)
Fullness Factor Chart 2 (http://img295.imageshack.us/img295/3233/fullness2ya7.jpg)


What it my basal metabolic rate ?


Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/


Where can I learn more about the "Fatloss Basics ?"


Fatloss Basics Part 1 (http://forum.bodybuilding.com/showpost.php?p=4476014&postcount=3)
Fatloss Basics Part 2 (http://forum.bodybuilding.com/showpost.php?p=4476023&postcount=4)
Fatloss Basics Part 3 (http://forum.bodybuilding.com/showpost.php?p=4476035&postcount=5)
Fatloss Basics Part 4 (http://forum.bodybuilding.com/showpost.php?p=4476040&postcount=6)


What are some good indications that I'm losing fat... ?


Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:


SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin (http://www.bodybuilding.com/store/now/adam.html)
(Click here for a Multivitamin Comparison Chart) (http://forum.bodybuilding.com/showthread.php?t=561943)
10 lb bags of Optimum Whey Protein (http://www.bodybuilding.com/store/opt/whey.html)
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine (http://www.bodybuilding.com/store/opt/crea.html) or Creatine Ethyl Ester HCL (http://www.bodybuilding.com/store/omega/cre.html) or Magnesium Creatine Chelate (http://www.bodybuilding.com/store/clabs/green.html)
Fishoil / Essential Fatty Acids (http://www.bodybuilding.com/store/efa.html)
Essential Amino Acids [Free Form Powder] pre-workout (http://forum.bodybuilding.com/showthread.php?t=739093)

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

Creatine timing (when / how to take it):

Science behind creatine timing (http://forum.bodybuilding.com/showthread.php?t=307788)
In depth look at creatine (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:

Protein Prejudice (http://www.johnberardi.com/articles/nutrition/proprejudice.htm)
Protein intake studies (http://forum.bodybuilding.com/showthread.php?t=337536)
BCAA's / Leucine (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

Sprinting is a very efficient form of cardio (http://www.bodybuilding.com/fun/par46.htm)

HIIT (High Intensity Interval Training) is a efficient form of cardio (http://www.musclemedia.com/training/hiit.asp)


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/training/sleep_1_pr.htm
http://www.johnberardi.com/articles/training/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:
Pre, During, & Postworkout Nutrition (Click here) (http://forum.bodybuilding.com/showthread.php?t=272067)



Cell volumization:



Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement (http://forum.bodybuilding.com/showthread.php?t=332329)
Stretch Mark Mass ! (http://www.t-nation.com/findArticle.do?article=301stretch2)
The role of cellular hydration in the regulation of cell function (http://www.biochemj.org/bj/313/0697/3130697.pdf)
In depth look at creatine (http://www.bodybuilding.com/fun/author22.htm)
Glycerine / Glycerol (http://forum.bodybuilding.com/showthread.php?t=164581)
Nitric Oxide (http://forum.bodybuilding.com/showthread.php?t=573903)


Other Resources:


Rules, Information, and "Best Of" Threads Index (http://forum.bodybuilding.com/showthread.php?t=245936)
MCWTRAINER's SUPPLEMENT THREADS (http://forum.bodybuilding.com/showthread.php?t=590038)
The BB.COM Bible - By BIGNBUFF (http://forum.bodybuilding.com/showthread.php?t=167918)
Nutrient timing - By Halleluyah (http://forum.bodybuilding.com/showthread.php?t=754887)
Truth about bulking - by Christian Thibaudeau (http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html)




Good luck !


If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

pu12en12g
05-29-2007, 02:27 PM
Results will vary, but here are some quality brands / products that I recommend:

Creatine:


Green Bulge (caps)
Green MAGnitude (powder)
ROK (powder)
Thunder (caps)
Sizeon (powder)
Xpand (powder)
Xpand Energized (caps)
Creapure (powder)


EAA / BCAA:


Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Bulk Leucine powder - Unflavored $25 per kilo
MRM BCAA+G - Lemonade (BCAA)
Xtend - Watermelon (BCAA)

Fatloss / Thermogenics:


Red Acid
EC Stack
Lean Xtreme
GABA
Forskolin
Blue Up (Original)
SesaGLOW

Ergogenic / Stim:


Purple WRAATH - Grape (BCAA / EAA + Ergogenics)
Red Acid
nEuphoria
PowerJolt
StimX
CNS Caffeine
Ergopharm AMP
GABA
Cerebral


Whey Isolate:


Ergopharm I-PRO - Rasberry
Ergopharm I-PRO - Cherry
Syntrax Nectar - Fuzzy Navel

Whey Concentrate / Blend:


Optimum Nutrition - Chocolate (includes Aminogen)
Optimum Nutrition 100% Whey - Chocolate Mint (includes Aminogen)
Dymatize - Orange

Casein Protein:


Milk
Cottage Cheese
Yogurt

Weight Gainer / Carbohydrate:



Black HOLE (Appetite Stim)
Palatinose
Oats
Steel Cut Oats
Peanut Butter
Almonds
Whey
Milk
NOW Foods Maltodextrin (last resort)
Yogurt
Swolen
Infusion

Testosterone / Hormone support during a cutting phase:


Blue Up (Stim Free) if using Ephedrine / Red Acid
Blue Up (Original) if using as a standalone
Diesel Test
Raw Test
Nettle Root Extract
DIM

Digestion / Enzymes / PhytoNutrients:



Black HOLE (Appetite Stim)
Yogurt
Spirulina
NOW Super Enzymes
Aminogen
DIM
Ginger

EFA's (Essential Fatty Acids)


Optimum Fishoil
KAL Fishoil

Multivitamin:


NOW ADAM (includes ZMA)

Sleep Aids:


NOW ADAM (includes ZMA)
Optimum Nutrition Melatonin
NOW NightTime Herbs
NOW 5-HTP
White Blood

Nitric Oxide Precursors / Extreme Cell Volumization:


GlycerGrow
White BLOOD / White FLOOD
NOW AAKG 3500
ErgoPharm 1-NO
GH Max




130lbs to 250lbs on a budget:
http://forum.bodybuilding.com/showthread.php?t=656557
http://forum.bodybuilding.com/showthread.php?t=478824
http://forum.bodybuilding.com/showthread.php?t=608116
http://forum.bodybuilding.com/photo/data/500/130-248.jpg


Good luck ! :)

pu12en12g
05-29-2007, 02:28 PM
boyscouT's Guide To A Better Life

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=13)
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION (http://forum.bodybuilding.com/showthread.php?t=272067)
Fat Loss: Read all sticky's located in the LOSING FAT SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=16)
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=30&f=8) & take extra care when reading THIS (http://forum.bodybuilding.com/showthread.php?t=972440)
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO (http://forum.bodybuilding.com/showthread.php?t=747976)
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE (http://forum.bodybuilding.com/showthread.php?t=901853)

Figuring out your CALORIE (http://en.wikipedia.org/wiki/Calorie) requirements (2-STEP PROCESS):
Step 1: Calculate your BMR (http://www.bmi-calculator.net/bmr-calculator/) (WHAT'S BMR? CLICK HERE TO FIND OUT) (http://en.wikipedia.org/wiki/Basal_metabolic_rate)
Step 2: Multiply your BMR by the appropriate activity level modifier (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
If <20% BF:
For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
If >20% BF:
For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
Figuring out your MACRONUTRIENT (http://en.wikipedia.org/wiki/Macronutrient) ratios:

I recommend:
1.5g of protein per lb of bodyweight
20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:
Meal size & frequency are not set in stone. (FYI SMALLER/MORE FREQUENT MEALS YEILDS FOR OPTIMAL ABSORPTION OF NUTRIENTS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day
Food Journal: FITDAY.COM (http://www.fitday.com/)

Food Database: NUTRITIONDATA.COM (http://www.nutritiondata.com/)

FDA Guidelines For Food Labels: FDA DEFINITIONS (http://forum.bodybuilding.com/showthread.php?t=1526221)

Proteins:

Eggs (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) (http://forum.bodybuilding.com/showthread.php?t=937460)
Chicken
Turkey
Beef
Pork
Tuna or most any fish
Shrimp
Cottage cheese
Whey protein
Soy protein
Essentially most any other source of protein
Complex Carbohydrates:

Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
Potatoes (ALL KINDS)
Rice (ALL KINDS)
Pasta (ALL KINDS)
Bread (ALL KINDS)
Beans
Simple Carbohydrates:

Maltodextrin (FOR DURING/POST WORKOUT)
Dextrose (FOR DURING/POST WORKOUT)
Other Carbohydrates (FIBROUS, ETC):

Fruits
Vegetables
Fats: DO NOT FEAR FAT! (http://forum.bodybuilding.com/showthread.php?t=936089)

Nuts (ALL KINDS)
Peanut/Almond butter
Egg yolks
Avocados
Fatty Fish
Fish oil
Olive oil
Stay away from:
Empty calories (I.E. NON-DIET SODA)
High fructose corn syrup (http://en.wikipedia.org/wiki/High_fructose_corn_syrup) aka HFCS (CHECK INGREDIENT PANEL)
Synthetic trans fats (http://en.wikipedia.org/wiki/Trans_fat)
**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**



.....

Nailbomb9
05-29-2007, 02:29 PM
PU, you just bogarted the **** outta this thread!!! Nice job though.

Determ1ned
09-13-2007, 06:09 AM
I just found this thread from a link posted somewhere else. This is very good info. Thanks PU!

6a6y6lue
09-13-2007, 06:27 AM
Great post pu!

Btw, i like this avatar better. :D