New to BDC and have a few ?'s
11-20-2002 08:34 PM
Originally posted by Daniel97Cobra My workouts are about 5 times a week. One day i do chest and triceps. This is usually 6 exercises with reps varying on each exercise. Next day i do biceps and back. About six exercises again. Day off. Legs and abs. Day off. Then i start over. I work abs in every now and then, just depending on how crowded the gym is, of if i am up for it or not. I always have a protein shake after i work out. I dont usually eat breakfast, if i do it is just a piece of fruit to start my day, along with a glass of water. I drink about 36 ounces of coke a day. I try to drink as much water as possible. For lunch i eat 2 Hot turkey and swiss sandwiches on white bread. Along with 4 regular sized chicken strips and a big glass of water. A couple of hours later i will eat a chicken sandwich or two to hold me over until dinner. Dinner varies depending on what is being cooked(still live with the parents). It is never anything that unhealthy but it could be things such as roast, brisket, to things such as sloppy joes, fries, or hamburgers. I always have another meal right around midnight, right before i go to sleep. It is usually chicken taquitos, egg rolls, ham and turkey sandwich, something that will fill me up. I will snack in between meals with things like powerbars, or such. I just recently started having a protein shake around 1030 to hold me over till lunch time. Thanks for the help in advance.
Little bro, your testoterone is crazy, so crazy you can get huge if you want to no prohormone or steroids need to apply. Second, it is imperative you increase you protein intake and calories, Your diet will not cut it. And you will need to eat six times a days every two hours and if possible go to 8 you will need to eat at least 3,000 calories.
Creatine should help you and Methoxy since is natural perhaps.
If you can get powder such as the one made by Prolab N-Large should help you with your calories increase. Try to eat at least 10 egg whites for breakfast with cottage chesse and spoon of peanut butter. Chicken breast and other sources of protein. If you can't affort the meals stick with MRP and whey.
11-20-2002 08:35 PM
We dont have 1 here yet, but theres many around the net, if you want to create one, myself and others will be glad to help costruct it.
11-20-2002 08:42 PM
Lets get started. Rhinoman said i should be eating 6-8 times a day. So that means i need to be eating alot more than i am at the moment. I am taking my cokes out of my diet as of today. I am starting to drink more water. It is the actual meals that i do not know much about.
11-20-2002 09:00 PM
You can also try this recipe from wardog:
OK, this one is by request as well:
So bulking season is coming, and soon will come the onslaught of whiny little "I can't seem to get all those calories" threads. Well, I made a batch of my homemade protein bars today and sat down and figured out the calories.
#1 Here is the recipe:
16 ounces Natural peanut butter
8 tablespoons honey
six scoops of Optimum Chocolate whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together. Can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge.
This is a great tasting recipe that I modified from one I found on 'bolex
Now here is the breakdown on a batch of the goodies:
Protein: 254 grams
Carbohydrates: 282 grams
Fats: 236 grams
This batch gives you a whopping 4268 calories. Thats right, over 4000 Calories and 250+ grams of protein.
So, if you can't get your bulk on...I DONT WANT TO HEAR IT!!!!!!
11-21-2002 01:40 AM
try that recipe man, those protein squares taste awesome.
Supplement your meals with them, dont eat them solely as a meal, because they are a little high in fat, but other than that, have liek 2 - 3 squares with each meal.
They taste freakin awesome.
11-21-2002 03:10 AM
I am going to make some tomorrow and see how they taste. Anybody have any suggestions on actual meals? I need help with the meal part.
11-21-2002 03:58 AM
Remember the milk. Buy 1% milk it comes close to the 40/40/20 that YellowJacket suggested. Around 46 carbs, 34 protein, and 20 fat approximately. This is easy, cheap, and quick. Originally posted by Daniel97Cobra I am going to make some tomorrow and see how they taste. Anybody have any suggestions on actual meals? I need help with the meal part.
11-21-2002 04:02 AM
chicken + rice + hot sauce = excellent meal!
11-21-2002 06:38 AM
yeah dogg!!! thats my 2 meals per day. HOT SAUCE.....yeah Originally posted by Kay chicken + rice + hot sauce = excellent meal!
11-21-2002 10:09 AM
Any meals featuring salmon, steak, lean beef, turkey, herring, chicken etc are good. Remember the importance of veggies and of course fruits. Something like 2 cans of tuna, a large banana, glass of milk, glass of water and fresh carrots is a sample meal I eat sometimes when I dont have time to cook. Homemade meal replacements also come through in the clutch...something like
2 scoops natural peanut butter
1/3 cup crushed oatmeal
1 tablespoon flax oil
2 scoops whey powder
1 medium banana
Mix this all up and it tastes very good, this is more suited for bulking I believe as it is high calorie. Not sure of the actual nutrition faces, but depending upon what whey powder you use it should be right around 45-50. Bulking is eating huge meals. You are right 6-8 is ideal. These 6-8 are medium to large meals....anything to get over your daily expenditure of calories. Remember, to bulk you must eat more calories than you burn
11-21-2002 12:57 PM
Woah... sorry I'm late bro's!
Heh, so I'm so late jumping in, yesterday was a hellish day for me.
Anyways, YJ is getting ya on the right track, as always. If you're having problems with the plan/layout, go to www.fitday.com I know it's a little off in values, but you'll get the general idea to see where you're headed. Also, add new things to it as often as you can set a label in front of you. If this is your first time really laying out the meal plan, gather a list of everything you can potentially eat in one day, and start forming some 40/40/20 meals out of it.
Now the side no one's mentioned... we don't know if you're an ecto/meso/endo as of yet, but how long have you been using that same training routine? I'm a (modified to the individual) HIT, HST kinda guy. If you've been doing the same thing for over a year, you may need a good shock in the training department.Works wonders for many many bb's hitting a plateau.
Finally, in reference to your original post, I believe what you were sent here for is prohoromones.Whoever said at 18 you should be checking these out is a bit out of line. They are essentially the legal precursors to steroids. If you don't want to do steroids, ya probably don't want these either. And you shouldn't even be considering them for several more years.
All in all, stick around. We'll get you're training and nutrition in order. Whatever you're goal, the bros around here have the info to get ya there
BTW: Wardog's protein squares are *fantastic* ... add milk, eat with oatmeal or something, and you have a majorly good dessert.
11-21-2002 03:16 PM
Basis for gaining weight,very important, a lot of people dont realize this simple fact!!! Originally posted by YellowJacket Remember, to bulk you must eat more calories than you burn
Energy intake > enery Output = gain weight
11-25-2002 02:38 AM
Hey guys, Just thought i would give everyone a heads up on how everything is going. I am starting a new work out routine as of tomorrow to change things up a little bit. I think it will help me grow a little bit more by working each individual muscle more. I have not had a coke in 3 days now. It is hard to see people drinking them, but i just think about the results. I made a batch of those protein squares and they are delicious. I do not have a set diet, but i am watching what i eat, and making sure i eat enough each day. I usually have protein shakes after my work out and before i go to bed, and a carbo rush before i work out. So far it seems to be working out. I feel alot more healthy and energetic. Thanks guys for your help so far.
11-25-2002 04:24 AM
cottage cheese may be a better idea instead of a protein shake before going to bed. whey protein gets absorbedreally fast and does not stay in gastro tract long enough to provide ample nutrition.
Casein, the protein found in dairy products, forms a gel in your stomach and stay in your tract much logner providing a steady source of protein all night.
Also, casein is much higher in glutamine than whey protein. I used to drink milk before going to bed, but i read somewhere that due to high glycemic carbs in milk, it inhibit the release of GH in the body, so its preferable to have cottage cheese rather than milk before going to bed.
Just a suggestion
11-25-2002 08:52 AM
protein shake is great before bed ...but the best idea of course is to use a blend mix. as Kay said, casien dominated blend is best. For some of us, purchasing a 5lb + tub of whey powder is easiest and most economic so if thats the case, i would atleast throw in flax, pb, some milk, to slow down the digestion of your shake. again like Kay said, cottage cheese a better choice over milk cuz milk is great casien source but does contain and equal amount of sugar and protein. (while cottage cheese has minimal amounts of carbs.
12-06-2002 07:20 AM
Try the 10 Week Size Surge by Steve Holman...but don't pay $9.99