[Akron]

Hey
I've been reading for some times and really want to get into bodybuilding.
i weight about 170 lbs 5'11
I want to get bigger and gain some definition but i really want to lose fat also.
Right now im working 2 - 3 times a week using "5x5 madcow"
I started deadlifting and squating etc but I'm kinda confused and dont know how to start good bodybuilding. I want more proteins less calories.. should i focus on loosing weight first, then work out?
Any help would be much appreciated
Thanks

[Thomas_Rivera]

First, Welcome to the Dungeon, hope you have fun while you'r here and that you have a good long stay.

Second, I would encourage you not to try to lose weight at first. Your weight gain and loss is in two cycles. The cycle in which you gain muscle and fat is called the "bulking cycle", your goal here is to gain as much muscle as you can while limiting your fat intake. The second cycle is the cutting cycle, this cycle is when you try to lose as much fat as you can while mantaining your muscle. If the two cycles are done correctly you will wind up with more muscle than you started out with.

First off when starting a diet you should cut out candy, soda, potatoe chips, junk food basically. You should try to get at the VERY least 1 gram of protein per a pound that you weigh, do this each day and split it up between 5-6 meals. More protein in your preworkout meal and your postworkout meal than other meals. The reason you want to eat 5-6 small meals throughout the day is to keep protein synthesis going on throughout they day and it helps metabolism.

So for you I would say at least 170 grams of protein a day. I'm not too sure about the carbs or fat requirments, so if someone else wants to chime in, please do.

[Freak]

Great job Thomas.

170g protein: 680 calories (20%) – from animal sources, skim milk, whey, eggs, meat (cut off fat), fish

509g carbs: 2036 (60%) – oats, yams, sweet potatoes, brown rice, corn.

76g essential fats: 684 (20%) efa/omega 3 oil, fish such as tuna and salmon

Put some green leafy vegetables in throughout the day. (Don’t count toward overall calories) – Just for the vitamins/fiber

Check the sticky food list originally posted by Pain.

I would buy whey, efa oil, and a multi vitamin to start with. After a few weeks of adjusting your diet I would add: creatine and bcaa.

136oz of drinking or tap water (NOT distilled) (1 gallon = 128 oz)

You will have to adjust this diet by keeping a journal for a week to determine your average daily caloric intake and increasing it by 20%.

I hope this helps! Keep reading and asking questions.

[Mygeeto]

Originally Posted by Akron

Hey
I've been reading for some times and really want to get into bodybuilding.
i weight about 170 lbs 5'11
I want to get bigger and gain some definition but i really want to lose fat also.
Right now im working 2 - 3 times a week using "5x5 madcow"
I started deadlifting and squating etc but I'm kinda confused and dont know how to start good bodybuilding. I want more proteins less calories.. should i focus on loosing weight first, then work out?
Any help would be much appreciated
Thanks

well what u should do is just keep eating just the way u do now, no intent on trying to lower calories or increasing protien intake or what not...go to the gym on a regular basis doing your Madcow training or fullbody (or both) with good form each time...do that for about 2 months and then decide wether u want to be a big heavy dude or a slim leaner guy. then adjust your diet and training acordingly.

peace man.

[Freak]

He has to have his diet in order to get results from either one Mygeeto. If he wants to get into bodybuilding as he mentions he should bulk (being 5' 11" 170lbs).

[Dylan5000]

Great nutritional advice, Thomas.

As for training, Akron: right now, the Madcow 5x5 would be better for building muscle than a body-part split "pro" routine would, provided 1) You're following the routine properly, and 2)You're eating enough.

Best of luck.

[Akron]

Thanks guys
That helped a lot
I'll adjust diet with your advices and keep training hard.
I'm very determined to keep on going

[Thomas_Rivera]

That's good, keep us in on your progress

[NicFit]

Originally Posted by thefreak350

Great job Thomas.

170g protein: 680 calories (20%) – from animal sources, skim milk, whey, eggs, meat (cut off fat), fish

509g carbs: 2036 (60%) – oats, yams, sweet potatoes, brown rice, corn.

76g essential fats: 684 (20%) efa/omega 3 oil, fish such as tuna and salmon

Put some green leafy vegetables in throughout the day. (Don’t count toward overall calories) – Just for the vitamins/fiber

Check the sticky food list originally posted by Pain.

I would buy whey, efa oil, and a multi vitamin to start with. After a few weeks of adjusting your diet I would add: creatine and bcaa.

136oz of drinking or tap water (NOT distilled) (1 gallon = 128 oz)

You will have to adjust this diet by keeping a journal for a week to determine your average daily caloric intake and increasing it by 20%.

I hope this helps! Keep reading and asking questions.

Sorry I'm new to this too and this is similar to what my diet needs to be.. I am basically the same weight and exactly the same height. When you're checking carbs are you looking for total carbs or net carbs? Since the south beach diet and atkins diet craze I never know which is which.. seems like everyone always wants to say there's next to no carbs in anything anymore.

[Thomas_Rivera]

Don't go by the south beach diet or the atkins diet. Total carbs is what you look at.

[Thomas_Rivera]

And carbs are an essential form of energy for the body. You just have to make sure you get the right carbs, complex carbs like in old fashioned oatmeal.

[NicFit]

Thanks!