NEED tips FOr Nutrition ANd SUpplements
08-12-2006 08:24 AM
I second that. Your body needs lots of good clean food to build lots of good lean muscle. Try to eat the majority of your complex carbs up front, and eat your simple carbs on the back. What I mean by that is from the time that you wake up to the time you work out, eat the majority of your complex carbs, and then the majority of your simple one's post-workout to bed. Not that you'll have an abundance of simple carbs in your diet (some people like to), but you should have some immediately post workout to help with muscle recovery. The only supplementation that I would recommend for you at 16 would be a good multivitamin and protein. And not even a lot of protein. Try to start eating more times throughout the day. Go for 6 or 7 meals. Try to get them in every 2 to 3 hours. I could set up a whole plan for you, but I don't know your whole situation and I'm sure that you can find enough information on here and elsewhere about nutrition to put together a decent (or perhaps better) plan. Good luck man. Don't forget to eat!
08-12-2006 08:41 AM
Oh I definitely think he could take some protien supps, any hard gainers I've trained I make them drink MRP's with a meal 2 to 3 times a day, that's about an extra 900 cals. Most of these guys can't eat 2000 cals a day without getting sick, MRPs are a great way to break that trend, once they've done that for awhile they find it easier to eat more real food.
08-12-2006 08:48 AM
That's a good point. I just worry about how much protein he would end up taking in by taking too much of a protein supp. I mean, at 130lbs. (no telling what % of that is lean) he's not gonna need 300g of protein a day. That would probably be overkill. If he's doubling up on servings of whey, he could probably get there pretty easy in conjunction with food. Not sitting down and writing a diet for him, that's the best advice I could give off the hip. :P But, I agree with what you're sayin'. It is easier to drink a shake than to sit down and eat two plain baked potatoes with a side of extra lean beef. lol
08-12-2006 09:17 AM
Yep, but that is why I said MRP. I would say he should probably start off with at the very least 3000cals a day, and lets say he's doing a 40/40/20 split, that's 300grams of protien a day! I bet you money he's not taking in 100g's now. He can throw some Whey/Oats post w/o but for a hard gainer that shouldn't even be considered a meal, just postw/o nutrition. He needs real cals and if he can't eat 'em (it will be hard) then make up for it by drinking them (MRPs not beer )
08-12-2006 09:35 AM
Heh, indeed. Yeah, I can agree with that. Good call.
08-12-2006 09:40 AM
Maybe a few Arse pennies thrown in for good measure too
08-12-2006 09:43 AM
08-12-2006 04:05 PM
How much water should i drink I drink like a gallon in a half a day. I cant eat that much do you think if i drink less i will be able to eat more.
08-12-2006 04:10 PM
I think recommended is a gallon or so.
You have to train your stomach to be able to digest lots of food. You'll get used to it. Think of it like lifting weights. It takes time for your muscles to adapt to the workload and get stronger.
08-12-2006 04:11 PM
1-2 gallons per day is spot on. If you don't think you can eat that much then just slowly raise the amount of food you eat until you can comforably eat enough.
08-12-2006 04:47 PM
Yeah - look at Ziri. He's now up to 3 lbs. per day of cookie dough.
08-12-2006 04:59 PM
I'll have you know that's 3lbs on a cut I'm 9lb on a bulk I remember the days of 2 cookies and no more or I'd feel bloated and sick, what a long way I've come since then.
08-12-2006 05:05 PM
callmeclark i am already taking century as a mutivitamin i aslo take calcium with vitamin D 600mg, fish oil 1000mg, and magnesium 400mg
08-12-2006 06:50 PM
I like GNC's Ultra Mega Gold. It's a high-potency multivitamin. As far as the water goes, Ziri's right on. You'll want to take in 1-2 gallons a day. Gotta stay hydrated. Also, don't drink tap. Make it spring water, or at least filtered from a filter on your sink or fridge. And don't forget the milk! Skim milk is excellent for gaining. For you, I'd say 24oz. a day should get it.
08-12-2006 11:31 PM
Basso would bsn true mass be a good mrp to take. I eat as much as i could today and only got 2,500 cals.
08-12-2006 11:41 PM
Uh yeah I guess that would work, looks pretty spendy for what you get though. Here is some options
NutraPlanet.com: Products in Meal Replacer
Also Muscle Milk, Grow, there is a million different ones, look at the profiles and make sure the carbs are there. Products labeled as Weight gainers normally carry a lot of sugars and probably aren't the best choice. You don't need to be to picky, just try to find a good value and use it to transition to real food!
08-13-2006 05:52 PM
Oats+skim milk+whey = Cheap Uber Meal Replacement
08-13-2006 10:47 PM
Kinda low on the cal side though, that's my meal replacement for cutting! minus the milk though
Originally Posted by Ziricote
08-13-2006 11:29 PM
Right now I think the most important things for you to do at your stage.
Pwo Shake with what was said
20-40 grams of whey protein (i like vanilla, SportsPharma at Sam's Club 17 bucks for 5 pounds)
1/2 cup uncooked oats
1 green apple
1/2 cup low fat cottege cheese
handfull of ice
Take the gnc multi (buy at beginning of month and get a gold card it'll pay for itself. and do the bogo)
Eat clean and often, train hard and consistent and your going to see gains.
Make sure to take your PWO post workout shake asap after your workout no more then 30 minutes later as you need to fuel your muscles with that good old whey protein.
That's all you need, I wish my football and basketball coach told me this, they just told us to keep running and drink water and eat pasta... That's awsome your starting out young, If i knew what I know now back during hs football I would of knocked out 3x as many guys as I did.
Anyones have any takes on creatine after he gets his diet in line, I love my kre akaline. He is still young, and if he stays on here he'll be poppin pills soon enough.
Good luck you struck gold with this joint.
08-14-2006 06:31 AM
Ah but you see I use mammoth portions
Originally Posted by Basso
Ziricote's PWO Shake
150g Oats 90g C
60g Whey 60g P
300ml Skim Milk (150kcal)
1 Apple 60g C
Total Kcal = ~990kcal
I prefer my PWO Meal though
Ziricote's PWO Meal
150g Brown Rice 90g C
5 Large Whole Eggs 30g P
100g Chicken Breast 30g P
1 tbsp Oil 15g F
Light Dressing 10g C
Total Kcal = ~730kcal
Similar Forum Threads
By David Dunn in forum Supplements
Last Post: 05-12-2009, 07:51 PM
By Michellefretz in forum Nutrition / Health
Last Post: 05-23-2008, 05:40 AM
By yeahright in forum Nutrition / Health
Last Post: 03-21-2007, 12:24 AM
By stratvox in forum Supplements
Last Post: 12-30-2004, 11:22 AM