new to this site and to muscle building.

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spyder24

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I am 24 . 6' 3". weigh about 185 lbs. i have lost alot of weight over the past year because of a lack of eating right and somtimes barely eating at all. been going through alot of rough times that lead me to become depressed and have lost alot of weight because of it. i would like to know where to start as far as eating better and what products to use most while weight lifting as far as supplements and what not. i have tried lifting here and there and could never get into a strict routine and diet. currently i have the following supplements:

usp labs jacked (preworkout)
gnc mass xxx protein (usually take full serving early in the day)
gnc wheyobolic 60 ( usually take serving after workout)
gnc amplified creatine (take before or during workout usually)
and im taking a complete multivitamin packet from gnc as well.

i would just like to know what anyone thinks as far as how much i should be eating and whats best to eat. and best work out routine anyone could suggest. and is what im taking ok or what? i have been thinking of adding some testosterone booster in there at some point since i think alot of my levels are down from being depressed and not eating properly. any help would be much appreciated. thanks.
 
spyder24 said:
I am 24 . 6' 3". weigh about 185 lbs. i have lost alot of weight over the past year because of a lack of eating right and somtimes barely eating at all. been going through alot of rough times that lead me to become depressed and have lost alot of weight because of it. i would like to know where to start as far as eating better and what products to use most while weight lifting as far as supplements and what not. i have tried lifting here and there and could never get into a strict routine and diet. currently i have the following supplements:

usp labs jacked (preworkout)
gnc mass xxx protein (usually take full serving early in the day)
gnc wheyobolic 60 ( usually take serving after workout)
gnc amplified creatine (take before or during workout usually)
and im taking a complete multivitamin packet from gnc as well.

i would just like to know what anyone thinks as far as how much i should be eating and whats best to eat. and best work out routine anyone could suggest. and is what im taking ok or what? i have been thinking of adding some testosterone booster in there at some point since i think alot of my levels are down from being depressed and not eating properly. any help would be much appreciated. thanks.
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Welcome aboard!

AM is a great place with tons information.

AM also has great members to advice and motivate you along the way to achieve your goals.

The search function will be your best friend. :)

What is your current diet and training methods?
 
Welcome and good luck!

Diet will play the biggest role in your quest to gain mass. Google a maintenance calorie calculator to learn more about your caloric needs. Eat frequently, every 3 hours or so. Make sure you get a proper mix of carbs, protein and fats. Eggs, chicken, fruits, veggies, oats, milk are staples in a diet.

As far as workouts, a beginner is best lifting 3 or 4 days a week, with adequate rest. Focus on compound movements such as squats, deadlifts, bench press, military press, cleans, curls. Light cardio on the off days is a plus.

Protien and or weight gainer, creatine, and multi V are fine....however, I would recommend that you check some online suppliers for your protein and such. There are some great companies that offer a much larger selection, better products, and much better prices. I am not a fan of GNC, crazy overpriced on many items. I have no problems with them making a profit, but they are on the verge of price gouging.

Personally, I wouldn't touch test boosters, PH's or the like for quite a while 6 months-1 year minimum. When you get your activity and diet on track, gains can come quickly at first. This is something you need to research and understand before you cycle these products.
 
Give us an example of what you're eating on a daily basis. The more details you lay out, the more help you will get. As far as the supplements go, I would lose the GNC brand supplements, IMO. Do a little research here in the Supplement Section of the forum and you will quickly see what has worked for others and what hasn't. As far as a basic weight gainer goes, I'm a big fan of Heavyweight 900 by Champion Nutrition.

If you have had and are having problems with depression, maybe you need to think about going to see your doctor. You need to get this lined out first before you start thinking about putting anything else in your body that can cause changes in mood. The longer you let depression go untreated, the worse it is. Get healthy mentally first, and get a consistent training and eating plan going. Leave the PH's and test boosters alone for now. I've dealt with depression in the past, so I know where you're coming from.
 
well thanks for all the info so far. as far as eating.. i have been eating breakfast everyday. either scrambled eggs with bread or bagel. or a bowl of cereal depending on how much time i have. i take my multi vitamins in the morning also.usually eat some fruit and or some type of small salad around lunch. usually try and take the mass xxx protein i have in the afternoon also. dinner i usually have whatever my mom makes which is usually chicken, fish, spaghetti, meatloaf, roast, or whatever else. not much variety since im pretty picky when it comes to food. i usually work out later after dinner and take the other protein i have after my workout. i have a book about different types of lifts and exercises that i have been trying to follow as well. as far as seeing my doctor goes i really cant see a doctor right now since i dont have health insurance currently. in the next couple months i should have a new job and have health insurance as well. as far as my diet goes im sure i should be trying to eat more chicken and steak for dinner. what other things are good to go with my meals?i always eat a veggie with dinner either corn, green beans, or broccoli. but yea thanks again for the help guys.
 
no im just saying why would you be using 2 dif. powders at the same time,? save one untill the other runs out, or invest in a bigger tub.
 
Jake Fires said:
no im just saying why would you be using 2 dif. powders at the same time,? save one untill the other runs out, or invest in a bigger tub.
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One of them is a Weight gainer shake the other is just regular protein which is supposed to be better then regular protein dont ask me why but what someone told me at GNC when i first started. Im going to be truthful with you OP there is far better protein out the that is cheaper and better tasting. I COULD NOT STAND GNC protein and i assume you must have some trouble with it. Just consider this a 3lb container of Wheybolic is 59.99 without gold card i just bought a 5lb container of Myofusion for 25$, and it tastes leaps and bound better then any GNC brand. Nutraplanet is your freind prices are soo much better then GNC and so much better variety id personally ditch GNC brands as you will save money and most likely get better tasting more effective products.

Since your just starting out your gains will be solid early just keep your diet clean as possible no junk and train hard. Hit the weights with high intensity and get proper nutriton and your on your way. Focus on Whole foods if you can aswell chicken, beef, salmon but other then that the first couple months of lifting and dieting is a chance to find what works best for you since every body is different once you become more knowledgeable on lifting and nutriton you can tender your diet to what you need.

And lastly welcome to AM you'll learn a helluva lot here.
 
I gained 15 pounds in a year by just simply eating more. Not worrying so much about supplements, but eating 6 meals a day. High protein.
 
thanks for the help guys.. yea i have learned a lil just from reading bits n pieces of different posts.. trying to understand all the abbreviations and what not tho. not sure what some mean.. lol.. but yea i have been trying to figure out what to eat more of and what not to eat.. what are the best kind of meals to eat?anyone have lists of there daily intake as far as food goes? might be a dumb question but dunno how else to put it.. and as far as gnc goes ya i think ill try else where just dont want to start buying things from online and not know what im buying you know. the people at gnc prob bull**** but they were the only people with any information i figured i could trust them somewhat.. but yea thanks again everyone.
 
spyder24 said:
anyone have lists of there daily intake as far as food goes?
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my bulking diet :
breakfast - 5 eggs, two bowls of cereal (organic version of honey bunches of oats) with whole milk, two cups of coffee with three cups of 1/2 and 1/2 = 1900 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
lunch - two double cheeseburgers = 800 calories
pre workout - 50g of protein, 120g of carbs = 650 calories
post workout - 50g of protein, 120g of carbs = 650 calories
snack - peanut butter - 2 tbsp = 180 calories
snack - string cheese = 90 calories
dinner - 8oz buffalo or chicken + veggies + rice = 450 calories (est.)
snack - two servings of peanut butter (4 tbsp) = 360 calories
snack - string cheese = 90 calories
bedtime meal - 6-8 oz steak - no veggies or carbs = 280-350 calories (i'm guessing here)

also throughout the day i drink 1/2 a gallon of whole milk (1000+ calories), and i don't count the calories of canola and olive oil i cook with, since most of them are left in the pan.

my calories might not look clean now, but with the exception of string cheese and the pre/post workout, everything i eat is organic, and i cook all my meals at home, in either olive or canola oil.


this is a surefire way to gain fat unless you're a hardgainer. at 6'3" and 180 you might be OK with this.
 
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