Help out a newbie...
- Thread starter paulygon
- Start date
MuscleGuyinNY
Banned
Care to give us some information, such as height, weight, age, and what your goals are? How much experience with training? How much experience with supplements?
paulygon
Member
Me: I am 5'10, 258 lbs
Lifting for about 8-10 years: High School and College
Suppliments: Have taken a lot of BSN products, currently take -- Multi-vitamin- Pro32X
chromium picolinate
Cellmass- Post workout
Protien- ProComplex- 55 g: 2-3 times a day
NaVapor- Pre-workout
fish oil
Gluatamin
---Have also taken a lot of other prework out formulas, such as No-Explode, etc...
Goals: Would like to put on a good amount of lean mass, while gaining strength as well
Problems: Level off in the gym easily, as well as making mass gains. Seems like I gain, and then level off within a month.
Lifting for about 8-10 years: High School and College
Suppliments: Have taken a lot of BSN products, currently take -- Multi-vitamin- Pro32X
chromium picolinate
Cellmass- Post workout
Protien- ProComplex- 55 g: 2-3 times a day
NaVapor- Pre-workout
fish oil
Gluatamin
---Have also taken a lot of other prework out formulas, such as No-Explode, etc...
Goals: Would like to put on a good amount of lean mass, while gaining strength as well
Problems: Level off in the gym easily, as well as making mass gains. Seems like I gain, and then level off within a month.
Big BAMA
Registered User
That and you can search the steroid or cycle forum for some Ideas.
MuscleGuyinNY
Banned
As for a multi, I'd say to go with MST's MVP/ZMK Stack. :thumbsup:
SilentBob187
Well-known member
What does your diet look like? Everyone is going to tell you that your diet is at least 80% of your success/failure. How many times a day do you eat? How many calories do you eat in a day?
There are a variety of inexpensive changes you can make to see results before turning to supplements. I would suggest making all of those changes prior to looking towards supplements. I agree w/ MuscleGuy about MST's MVP/ZMK.
You definately want to keep your supplements as just that, supplements. The day that your diet is your supplements and your supplements are your diet is when you need to sit down and re-evaluate your situation.
A multi-vitamin and fishoil are probably going to be a good starting point for actual supplements. Then add something like GUT Health, a probiotic and an additional digestive enzyme to ensure that you're getting all of the nutrients from your clean diet (What's the point of 50g of protien if your body is only going to absorb two thirds of that.)
In so far as what to do for diet. List yours here so that we can look at it and make suggestions. Oats are the backbone of my diet, for example. We also have a recipe section that has a large amount of healthy food choices for us manimals
Good luck to you bro, and once we get some more information from you we can certainly begin to point you in the right direction. Regarding bodybuilding "It's a marathon, not a sprint."
There are a variety of inexpensive changes you can make to see results before turning to supplements. I would suggest making all of those changes prior to looking towards supplements. I agree w/ MuscleGuy about MST's MVP/ZMK.
You definately want to keep your supplements as just that, supplements. The day that your diet is your supplements and your supplements are your diet is when you need to sit down and re-evaluate your situation.
A multi-vitamin and fishoil are probably going to be a good starting point for actual supplements. Then add something like GUT Health, a probiotic and an additional digestive enzyme to ensure that you're getting all of the nutrients from your clean diet (What's the point of 50g of protien if your body is only going to absorb two thirds of that.)
In so far as what to do for diet. List yours here so that we can look at it and make suggestions. Oats are the backbone of my diet, for example. We also have a recipe section that has a large amount of healthy food choices for us manimals
Good luck to you bro, and once we get some more information from you we can certainly begin to point you in the right direction. Regarding bodybuilding "It's a marathon, not a sprint."
paulygon
Member
Diet- 5 meals a day
Meal 1: (8:00am)
-1/2 cup Oatmeal
Tablespoon raisins or Tablespoon of blueberries
Meal 2- 1 Chick breast or can of Tuna
1 Cup brown rice
Meal 3- (Usually something crappy- I eat out at work because i get suckered into going out to lunch) usually have a chicken salad with balsamic vin., or a chicken wrap
Meal 4-1 Chicken breast of can of Tuna
1 cup brown rice ( I usually get to this meal, but sometimes miss because of work and time constraints.)
Meal 5- 2 Chicken breasts, on 1-2 pieces of multi grain bread.
Protein Shakes:
12 oz. of skim milk, mixed with 1 serving- 2 scoops- ProComplex (55 grams of Prt./shake)
Snacks:
Fruit -- Dried mangoes, blueberries, raisins
Meal 1: (8:00am)
-1/2 cup Oatmeal
Tablespoon raisins or Tablespoon of blueberries
Meal 2- 1 Chick breast or can of Tuna
1 Cup brown rice
Meal 3- (Usually something crappy- I eat out at work because i get suckered into going out to lunch) usually have a chicken salad with balsamic vin., or a chicken wrap
Meal 4-1 Chicken breast of can of Tuna
1 cup brown rice ( I usually get to this meal, but sometimes miss because of work and time constraints.)
Meal 5- 2 Chicken breasts, on 1-2 pieces of multi grain bread.
Protein Shakes:
12 oz. of skim milk, mixed with 1 serving- 2 scoops- ProComplex (55 grams of Prt./shake)
Snacks:
Fruit -- Dried mangoes, blueberries, raisins
Big BAMA
Registered User
my first suggestion is to lose some of the supp's you are taking. Most are overpriced compared to some just as good.
1) lose the nanovapor, Get WTF pumped, white flood, RPM. cheaper and do a better job.
2)Cell Mass has a lot of sugar get Bulk creatine Mono, Dextrose, Waxy maize, Bulk Bcaa's. Cost will be a little more than cellmass but it will last you twice as long and work better. get the waxy maize from Trueprotein.com and customize your mix.
3)check your diet all the supp's in the world won't matter if your diet sucks.
1) lose the nanovapor, Get WTF pumped, white flood, RPM. cheaper and do a better job.
2)Cell Mass has a lot of sugar get Bulk creatine Mono, Dextrose, Waxy maize, Bulk Bcaa's. Cost will be a little more than cellmass but it will last you twice as long and work better. get the waxy maize from Trueprotein.com and customize your mix.
3)check your diet all the supp's in the world won't matter if your diet sucks.
paulygon
Member
What would you recommend i do to my diet to perhaps increase my potential to make positive gains in the gym. --Suggestions such as cutting out, adding...?
Also, when i customize my own mix, what do you recommend for the blend, such as quantiles of each product? As you can tell I am new to creating my own supplement stacks and blends, and need all the advice I can get.
Also, when i customize my own mix, what do you recommend for the blend, such as quantiles of each product? As you can tell I am new to creating my own supplement stacks and blends, and need all the advice I can get.
Cellardude
Well-known member
we are not here to spoon feed you.
You have to realize that.
Try doing some research. Gains arent supposed to come in a month or two, they take many months. If you think that making gains that you will keep comes within a month or two, your wrong.
A well balanced macro will help fat gains down. I personally like 40/40/20 split of protiens carbs and fats. Try to be consistent. Im not talking about a month of conistancy, everyone will say yeah I was consistent but im not seeing any gains...
The problem was most likely that they were consistent for about a week or two. Try to maintain 500 calories above your maintnance calorie. Keep the foods clean. I noticed than clean food = better energy, less fat gains and better gains.
I went from 170- 209 naturally within about 6-7 months. Ive been consistent and its paid off.
PS your not eatting enough. eat more. thats the reason your not growing. anabolics will give you short term gains if thats your idea of a meal.
SilentBob187
Well-known member
For your diet, make sure you're getting protien with every meal. Increase your calories by at least 500. If you're not making any gains, their isn't enough raw material in your body to make those gains. Try that for a week and if you're still not making any gains increase by an additional 500 cals.
Make shakes and take them to work. My simple shake is a scoop of protien, 1/2 cup of oats and 8oz of water. I usually triple that and put it in a big bottle so I have three of my meals for while I'm on the go.
A thought would be either a slow release protien or BCAA right before you go to sleep to help your body stay nitrogen positive while you sleep.
Cellardude said it all before I could...SCUBA STEVE, DAMN YOU!!!!
Make shakes and take them to work. My simple shake is a scoop of protien, 1/2 cup of oats and 8oz of water. I usually triple that and put it in a big bottle so I have three of my meals for while I'm on the go.
A thought would be either a slow release protien or BCAA right before you go to sleep to help your body stay nitrogen positive while you sleep.
Cellardude said it all before I could...SCUBA STEVE, DAMN YOU!!!!
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Big BAMA
Registered User
My mix is just Waxy maize and the aminogen/vitamin addition with berry flavoring. No Sweetner the dextrose does that. But play with it make what you want.
Your diet looks good other than the 3rd meal. We all work and eating crappy one meal screws up your metabolism. Cheat meals are maybe once a week not once a day. This is where planning will make a difference. Buy some tupperware and a good shaker cup. and if you get suckered into going out eat healthy most places offer something remotely healthy. Ask before you go where it is If you know it's bad for you DON'T GO.
Your diet looks good other than the 3rd meal. We all work and eating crappy one meal screws up your metabolism. Cheat meals are maybe once a week not once a day. This is where planning will make a difference. Buy some tupperware and a good shaker cup. and if you get suckered into going out eat healthy most places offer something remotely healthy. Ask before you go where it is If you know it's bad for you DON'T GO.
Cellardude
Well-known member
by leveling off you mean what? that you stop gaining?
Most likely newbies will gain for about 2-4 weeks without a drastic change to their diet. After a month or so youd probably have to start adding in more clean calories. Expect to gain fat. Dont think that you can keep a 6 pack and still make steady gains. Your goal is to keep the fat gains to a minimum. Increase your calories and you should see that you will plateau less often.
paulygon
Member
Would you say take creatine monohydrate or creatine Ethyl Ester? I am starting to put together an order so that I can cut out the cell mass completely and just stick with my own blend, here is what I have so far:
Comes in a pack:
100 gram container of Arginine Ethyl Ester
100 gram container of Creatine Ethyl Ester or Creatine Gluconate
100 gram container of Citrulline Malate
BCAA's (500 grams)
Dextrose (2 lb)
KWICK KARB™ (Waxy Maize Starch) (VALUE SIZE 3.3 lb)
--- Am i missing anything? Also do you take this before and after your workout? I don't want this to come off as if I am wanting you to "spoon feed" me but why reinvent the wheel?
Thanks,
Also- WTF pumped or White flood? And do you recommend a specific type of protein, i currently take procomplex.
Comes in a pack:
100 gram container of Arginine Ethyl Ester
100 gram container of Creatine Ethyl Ester or Creatine Gluconate
100 gram container of Citrulline Malate
BCAA's (500 grams)
Dextrose (2 lb)
KWICK KARB™ (Waxy Maize Starch) (VALUE SIZE 3.3 lb)
--- Am i missing anything? Also do you take this before and after your workout? I don't want this to come off as if I am wanting you to "spoon feed" me but why reinvent the wheel?
Thanks,
Also- WTF pumped or White flood? And do you recommend a specific type of protein, i currently take procomplex.
TheAnimalG
Member
Meal 1 - 200 calories
Meal 2 - 300 calories assuming chicken breast, 400 assuming tuna.
Meal 3 - varies
Meal 4 - 300 calories assuming chicken breast (usually missed) 400 assuming tuna.
Meal 5 - 400 calories
So aside from meal 3, you are only up to 1200-1400 calories.
How exactly did you get to 250 lbs?
If you recently started eating like this, it might have something to do with your plateau. Make sure you are eating enough calories, and getting enough fat in your diet. Fat is necessary to create testosterone.
TheAnimalG
Member
If your diet is accurate, all you need to do is add some fat to each meal... Maybe a slice of cheese to each meal would do it. Thats 100 calories each meal right there.
Add about 3 or 4 walnut halves chopped up into your oatmeal.
According to what you are telling us, you have almost no fat in your diet.
Add about 3 or 4 walnut halves chopped up into your oatmeal.
According to what you are telling us, you have almost no fat in your diet.
paulygon
Member
Alright,
This is what I am going to order, but I want to know if I should grab anything else while I am making my orders on a few different sites:
Comes in a pack:
100 gram container of Arginine Ethyl Ester
100 gram container of Creatine Ethyl Ester or Creatine Gluconate
100 gram container of Citrulline Malate
BCAA's (500 grams)
Dextrose (2 lb)
KWICK KARB™ (Waxy Maize Starch) (VALUE SIZE 3.3 lb)
MST- ZMK/MVP Stack
Fish Oil - (Does anyone have any good brands at low costs and high quantities?)
Protien- Procomplex- 55 grams/shake
White Flood & Purple Wraath--- Do you think it is worth getting both? (Currently taking Vapor, but have read that it is below par on so many levels, and would want to start something that is better, and have heard nothing but good things about these two products, but not 100% sure how stackable they are.)
Natural / Synthetic Anabolic????- Do you think it is worth it at this point?
Glutamin (I have heard that it works and it dosn't -- worth it?)
AM I MISSING ANYTHING??? Please add/ help if I AM!!!!
:gotsearch
This is what I am going to order, but I want to know if I should grab anything else while I am making my orders on a few different sites:
Comes in a pack:
100 gram container of Arginine Ethyl Ester
100 gram container of Creatine Ethyl Ester or Creatine Gluconate
100 gram container of Citrulline Malate
BCAA's (500 grams)
Dextrose (2 lb)
KWICK KARB™ (Waxy Maize Starch) (VALUE SIZE 3.3 lb)
MST- ZMK/MVP Stack
Fish Oil - (Does anyone have any good brands at low costs and high quantities?)
Protien- Procomplex- 55 grams/shake
White Flood & Purple Wraath--- Do you think it is worth getting both? (Currently taking Vapor, but have read that it is below par on so many levels, and would want to start something that is better, and have heard nothing but good things about these two products, but not 100% sure how stackable they are.)
Natural / Synthetic Anabolic????- Do you think it is worth it at this point?
Glutamin (I have heard that it works and it dosn't -- worth it?)
AM I MISSING ANYTHING??? Please add/ help if I AM!!!!
:gotsearch
SilentBob187
Well-known member
Why dextrose and kwick karb? Kinda doubling up. As for fishoil. Bulk caps from nutraplanet. Sadly, out of stock...uh...out of ideas. I use my stores brand. 1000mg per softgel, 300mg epa and 200mg dha.
glutamine is the most abundant amino acid in the body. You can supplement it, but you get a lot of it from your diet, especially if you're eating a lot of protien. I only use additional glutamine on days where I've really worked myself in the gym.
I think MVP/ZMK is out of stock as well...
As for purple wraath, go for it. White Flood, you're already getting arginine. Why not include some bulk Beta Alanine to go with your other 3 bulks and make a simple yet effective pre-workout cocktail?
You'll get many opinions regarding whether or not to get a 'natural / synthetic anabolic' Mine is hold off on that for a few years, still should have enough test. flowing by itself.
glutamine is the most abundant amino acid in the body. You can supplement it, but you get a lot of it from your diet, especially if you're eating a lot of protien. I only use additional glutamine on days where I've really worked myself in the gym.
I think MVP/ZMK is out of stock as well...
As for purple wraath, go for it. White Flood, you're already getting arginine. Why not include some bulk Beta Alanine to go with your other 3 bulks and make a simple yet effective pre-workout cocktail?
You'll get many opinions regarding whether or not to get a 'natural / synthetic anabolic' Mine is hold off on that for a few years, still should have enough test. flowing by itself.