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Is your goal to gain bulk? Then read primer below. If your goal is to cut then check out Layne's sticky in the nutrition section.
Read this and apply:
Yes all clean. Do not set a bodyweight goal without setting a body fat goal too. Otherwise you focus too much on the number and gain fat in order to reach your goal.
Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.
Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.
From here increase your calories by 500/day. This is your target caloric intake.
You want 1g/lb of bodyweight. No more, no less.
You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.
Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.
You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).
Fat should come primarily from unsaturated sources.
Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.
Good foods are:
Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.
Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.
Fat: Olive oil, unsalted almonds, flax seed oil.
Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.
Calories per gram:
Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7
You should avoid alcohol as it reduces protein synthesis and dehydrates you.
For the next 4-5 years forget steroids even exist.
As far as supplements:
Don't buy Muscletech. A good supplement stack is:
Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.
Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.
Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.
