NEED tips FOr Nutrition ANd SUpplements
- 08-12-2006, 05:47 PM
- 08-12-2006, 05:59 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, 06:05 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, 07:50 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.
08-13-2006, 12:31 AM
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.
08-13-2006, 12:41 AM
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, 06:52 PM
08-13-2006, 11:47 PM
Kinda low on the cal side though, that's my meal replacement for cutting! minus the milk thoughOriginally Posted by Ziricote
08-14-2006, 12:29 AM
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, 07:31 AM
Ah but you see I use mammoth portionsOriginally 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
08-14-2006, 07:59 AM
Greetings young brother,
You have kindly been given a lot of information from these guys on training and nutrition, and you should DEFINATELY listen to it!
Take it from me bro, when they say eating is the most important. I have tried every supplement under the sun, and all I got from it was less money, more bills! I wondered why I didn't gain any muscle when I was taking cell tech, protein powders and NO-xplode. It's because my diet and training weren't in check.
You must read and research, read and train, research and train, and all over again!
I went from 129lbs to 160lbs in a little over a year. I did this by eating as much as I could (healthy foods like tuna, chicken, eggs, pasta) and training heavy. I also trained with COMPOUND EXERCISES These are exercises like Bench press, pullups, squats, military press, exercises that use more than 1 muscle group to do the work, that activate MORE MUSCLE in your body.
Drink lots of water. Eat smaller meals more frequently.
5 small meals every 3 hours is BETTER than 1 or 2 big meals everyday.
For supplements, if you MUST buy something to help, the only one I recommend to you is Muscle Milk. It will give you protein, calories, healthy fat and carbohydrates. It worked well for me and others. Other than this product, spend your money on vitamins and whole foods. THEYRE THE ONLY THING THAT WILL PUT ON MUSCLE!
08-14-2006, 08:06 AM
08-14-2006, 08:11 AM
I use 'plain' protein powder, it tastes a little bit milky which works well and doesn't take away the flavour of the oats or apple. Something either milky or a non-sickly tasting fruit flavour would work I think.
08-14-2006, 08:15 AM
All I have is Coffee and Choc/PB right now which would go well with a banana, but Apples are about the only fruit I'm taking in right now, I may give it whirl on my carb up, That will be 2 shakes for my fat butt though!
08-14-2006, 06:54 PM
I went to gnc today and they had on sale nitro-tech protein bars $1 for 4 i got like 20 of them do you think these will help at all with my nutrion. (Like i was saying before i have a light stomach i cant eat much).
08-14-2006, 06:55 PM
Not really tbh...I think you'd be better off eating less quantity, higher quality foods until you can eat more.
08-14-2006, 07:02 PM
08-14-2006, 07:03 PM
08-14-2006, 07:29 PM
08-14-2006, 08:30 PM
The nitrotech bars are fine.
25 cents each is a pretty damn good deal, BTW.
If I buy bars, I go for below 75 cents per bar.
08-14-2006, 08:36 PM
08-14-2006, 09:11 PM
Is it also ok if i have a big meal like 30 mins before i go to sleep. Ive heard from some people its ok and some people No.
08-14-2006, 09:54 PM
If you are looking to gain weight - that's fine.
If looking to lose fat - have protein and some good fats only, no carbs.
08-14-2006, 10:03 PM
I like to eat some oatmeal before bed. Like a cup. You can take a little protein with that too. Ideally casein, but whey will work.
08-15-2006, 12:09 AM
Eat, if you can't gain weight eat whenever you can, don't sweat all the details unless you start getting fat. It's very individual, some can eat and eat and barely put on a lb, while other hard gainers have to be very careful about timing or they just pack on fat. Just try to keep your cals from fairly good sources, and get 'em up to at least 3000. The bars are fine but don't rely on them, once your used to taking in higher cals start replacing bars/mrps etc with real food. Assess whether or not it's enough then add the mrps etc back in with the increased calories and repeat. You have to find what's going to pack about 1lb a week onto your frame. Tracking your cals and macros should be your biggest concern, keep learning along the way and when you need to adjust you'll have the knowledge to know how.Originally Posted by surfnskate98
08-15-2006, 10:43 PM
Hey i found this gainer on ebay Im probally going to buy it but i want to check with you guys first on your opinion.
The link isnt working but its on ebay and the item# is 330018708638
08-15-2006, 11:15 PM
Err... I posted this on another topic already, but I think that it will apply in here as well. This is what I eat when I'm on the build... I wrote it @ 172lbs. or so. So, it's based for someone around 175lbs. (170-180). Here it is:
2 scoops of whey protein in 16oz. Of skim milk
3 eggs cooked
2 cups of oatmeal (cooked)
1 South Beach Diet Meal Replacement Bar
4oz. Chicken breast, or 4oz. Turkey breast
4 pieces of 100% whole wheat bread
1 cup of cooked brown rice
1 large baked potato (plain)
¾ cup of fat-free cottage cheese
Meal 5 (Pre-workout):
2 scoops of whey protein in water (or meal replacement shake –more calories)
8oz. Of Extra-lean ground beef
2 cups of cooked broccoli
2 large baked potatoes (plain)
4 pieces of white bread
Meal 7 (Before bed):
2 scoops of whey protein in water
1 cup of oatmeal (cooked)
Now, you could eat exactly what I have posted up there. However, you won't need those levels to grow. That would be a little overkill. Ideally, you'd want to cut probably 1100-1200 calories off of that. If you decide to do that, just remember that it was set up pretty close to 50/30/20 carbs%/protein%/fat%. I don't know a lot about what good mass gainer formulas are out right now, I never take 'em. I'm a firm believer in shoveling whole food down the 'ol gullet.
08-16-2006, 05:05 PM
08-16-2006, 05:41 PM
This kid is ~135lb so your diet doesn't help much...What I would suggest is he does the following -Originally Posted by CallmeClark
Bodyweight x1.5=Carbohydrates in grams
Bodyweight x1.25=Protein in grams
Bodyweight x0.5=Fat in grams
That would mean 202.5g C/168.75g P/67.5g F = 2092.5kcal
If we're keeping this simple I'd have his diet look like this-
Breakfast - 80g Oats/Rice/Pasta, 5 Whole Eggs
Mid-Morning - 50g Tuna
Lunch - 120g Oats/Rice/Pasta, 150g Chicken, 1 tbsp Flax Oil
Mid-Afternoon - 50g Tuna
Dinner - 80g Oats/Rice/Pasta, 75g Chicken
Mid-Evening - 50g Tuna
Supper - 40g Oats, 45g Casein, 1 tbsp Flax Oil
I'm not sure when this guy works out so I assume it's around lunch time, if he doesn't want to eat whole foods post workout he can replace the lunch meal with the following -
120g Oats, 45g Whey protein, 1 tbsp Flax Oil, 200-300ml milk.
08-16-2006, 06:03 PM
Agreed, that's why I said to drop the calories . I didn't have time last night to do the math on it.
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