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been working out and on for 4 years

wrigley81

New member
ive finally started training harder and eating better i take 2 to 3 protien shakes a day and eat vegetables and fruit good chicken dinner and for lunch usally tuurkey and almonds.......can anyone help and see what i need to do what to eat what to work and supplements of choice im currently around 173 to 177 id like to be around 185-190 and then lean
help is appreciated thanks keith
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lift very heavy 5-6 reps and eat proti.... like fat chicks eats cake...5 times a day... if you want to gain mass? ( eat clean)
 
He's right, I would try to consume most of your protien via food vice protien powders if you can, consume 200-275 grams per day. I would maintain a 2000 calorie diet and look into Controlled Labs for supplementation, I love their stuff and they have you covered for everything you need, Pre workout energy, protien, creatine, BCAA's, fish oil, greens, multis etc etc. Looks like your making some good progress, keep it up, it aint easy, if it was everyone would do it!

you have to remember also, this is not something you can do off and on! This is a lifelong commitment, a change of lifestyle to see and maintain what you want.
 
Boatcop1 said:
He's right, I would try to consume most of your protien via food vice protien powders if you can, consume 200-275 grams per day. I would maintain a 2000 calorie diet and look into Controlled Labs for supplementation, I love their stuff and they have you covered for everything you need, Pre workout energy, protien, creatine, BCAA's, fish oil, greens, multis etc etc. Looks like your making some good progress, keep it up, it aint easy, if it was everyone would do it!

you have to remember also, this is not something you can do off and on! This is a lifelong commitment, a change of lifestyle to see and maintain what you want.
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I like walmart fish oil lol...
 
Boatcop1 said:
Yeah i'm using the GNC tripple stuff right now and bought a bottle of CL's stuff but havent used it yet. Unless it is noticably better i will prob stick with el cheapo FO, i can deal with some fish burps.
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I get the twin pack for 6$. Never had any fish burps :).
I feel a difference when im on em.
 
wrigley81 said:
ive finally started training harder and eating better i take 2 to 3 protien shakes a day and eat vegetables and fruit good chicken dinner and for lunch usally tuurkey and almonds.......can anyone help and see what i need to do what to eat what to work and supplements of choice im currently around 173 to 177 id like to be around 185-190 and then lean
help is appreciated thanks keith
pardon the spelling
Click to expand...
Work on a diet plan with emphasis on nutrient timing. Anyone who tells you to eat more than 3000 calories a day is someone that you should ignore. Period.

Work on a training protocol that incorporates compound exercises.

After that your goals will dictate how to proceed.
 
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