NEED tips FOr Nutrition ANd SUpplements

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    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!

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    Quote Originally Posted by Ziricote
    Ah but you see I use mammoth portions

    Ziricote's PWO Shake
    150g Oats 90g C
    60g Whey 60g P
    300ml Skim Milk (150kcal)
    *BONUS ROUND*
    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
    *BONUS ROUND*
    Light Dressing 10g C
    Total Kcal = ~730kcal
    Very nice! What flavor do you think works best with the Apple?
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    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.
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    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!
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    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).
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    Not really tbh...I think you'd be better off eating less quantity, higher quality foods until you can eat more.
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    whats tbh
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    TBH = To be honest
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    isnt the nitro tech bar like a mrp tho
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    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.
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    Quote Originally Posted by jmh80
    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.
    Strange enough, this is how I buy my hookers.
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    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.
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    If you are looking to gain weight - that's fine.
    If looking to lose fat - have protein and some good fats only, no carbs.
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    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.
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    Quote Originally Posted by surfnskate98
    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.
    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.
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    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
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    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:

    Meal 1:

    2 scoops of whey protein in 16oz. Of skim milk
    3 eggs cooked
    2 cups of oatmeal (cooked)


    Meal 2:

    1 South Beach Diet Meal Replacement Bar


    Meal 3:

    4oz. Chicken breast, or 4oz. Turkey breast
    4 pieces of 100% whole wheat bread
    1 cup of cooked brown rice


    Meal 4:

    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)


    Meal 6:

    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)
    1 banana


    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.
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    Quote Originally Posted by Mulletsoldier
    Strange enough, this is how I buy my hookers.

    ... And all this time I thought you wuz a Pimp. :chick:
  19. Registered User
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    Quote Originally Posted by CallmeClark
    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:

    Meal 1:

    2 scoops of whey protein in 16oz. Of skim milk
    3 eggs cooked
    2 cups of oatmeal (cooked)


    Meal 2:

    1 South Beach Diet Meal Replacement Bar


    Meal 3:

    4oz. Chicken breast, or 4oz. Turkey breast
    4 pieces of 100% whole wheat bread
    1 cup of cooked brown rice


    Meal 4:

    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)


    Meal 6:

    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)
    1 banana


    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.
    This kid is ~135lb so your diet doesn't help much...What I would suggest is he does the following -
    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.
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    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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    Tuna, Tuna, Tuna everywhere, aaaaah! I eat about 1 can a week myself, canned chicked, chicken, steak, beef jerky etc etc there are other choices to put in place of the tuna (just in case he's not a tuna lover like yourself).
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    Quote Originally Posted by CallmeClark
    Agreed, that's why I said to drop the calories . I didn't have time last night to do the math on it.
    Yeah I know, I just couldn't figure how to drop ~1000kcal from that diet and guessed he might not know either.

    Quote Originally Posted by Basso
    Tuna, Tuna, Tuna everywhere, aaaaah! I eat about 1 can a week myself, canned chicked, chicken, steak, beef jerky etc etc there are other choices to put in place of the tuna (just in case he's not a tuna lover like yourself).
    Who said I like tuna? "No Pain, No Gain"
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    Tuna cookies??
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    LOL, I don't think even I would be able to take that kind of punishment
  

  
 

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