szygiel
New member
By this Saturday I want to have my new diet in place, as well as my stack built. I decided not to take or utilize creatine in any way, shape or form...again a reiteration of my goal is below:
Currently - 22yrs old, 5 10, 148lbs, 10% body fat
End of summer goal - 23 yrs old, 5 10, 155, 7-9% body fat
I have always been and still am a soccer player, which should help to explain why I won't be taking creatine, mainly because I don't need it, I'm not looking to bulk THAT much.
So two questions...
1. my diet - my best guess is daily intake should be minimum 3500 calories and I'll start with a 40 40 20 split.
Advice on how to achieve this?
How many times a day should I be eating? 7 meals @ 500 cals each is ALOT of food, so that's obv where I need to supplement a bit.
Which foods are considered the "money" foods...i.e. the top 3 best sources of protein, top 3 for carbs, top 3 for fats
2. my stack, ideas thus far, all items purch from All the Whey(please offer any advice!)
-Whey Protein Blend - 2 times daily
-NO2 capsules - 6 per day
-BCAA 240 - 4 per day
-????
this is where I need some help.
the goal here is to put on 7-10 lbs of LEAN muscle by end of the summer.
with some help from everyone out there I don't doubt I can do this.
thanks!
Currently - 22yrs old, 5 10, 148lbs, 10% body fat
End of summer goal - 23 yrs old, 5 10, 155, 7-9% body fat
I have always been and still am a soccer player, which should help to explain why I won't be taking creatine, mainly because I don't need it, I'm not looking to bulk THAT much.
So two questions...
1. my diet - my best guess is daily intake should be minimum 3500 calories and I'll start with a 40 40 20 split.
Advice on how to achieve this?
How many times a day should I be eating? 7 meals @ 500 cals each is ALOT of food, so that's obv where I need to supplement a bit.
Which foods are considered the "money" foods...i.e. the top 3 best sources of protein, top 3 for carbs, top 3 for fats
2. my stack, ideas thus far, all items purch from All the Whey(please offer any advice!)
-Whey Protein Blend - 2 times daily
-NO2 capsules - 6 per day
-BCAA 240 - 4 per day
-????
this is where I need some help.
the goal here is to put on 7-10 lbs of LEAN muscle by end of the summer.
with some help from everyone out there I don't doubt I can do this.
thanks!