[Civtegra]

I was just wondering if you guys could give me a couple pointers...
This is my diet
1st meal- apple and orange cup of water
2nd meal- 4 scoops quick mass w/1 scoop ON whey
3rd meal- pasta/ or chicken stir fry 2 cups of water
4th meal- post work out 4 scoops quick mass w/1 scoop ON whey
5th meal- chicken w/ brown rice and broccoli or pasta w/ fresh veggies 2 cups of water around 5 or 6 o'clock
6th meal- frozen pasta (michelina's) 1 cup of water
i drink about 2-3 cups of water when i work out
I work out 5 days a week for about 1.5 to 2hrs
I am looking at taking another creatine. I was using equate but thats no good. it was cheap. I'm thinking about N-O Explode, N-O Shotgun or Cell-Tech. What is your opintion on these products.
I weigh about 145lbs am 5'10ish 22yrs old. My goal is to reach about 180lbs
Thanks alot

[dexterium]

Suggestions for your protocol:
-Fix your first meal; you need to eat more than an apple and an orange. I would add some cereal with a protein source, like egg whites.
-For the sixth meal, is there protein in that?
-Add in pre-bed nutrition such as a slow digesting protein and a fat source to further slow down digestion. I would suggest cottage cheese + all natural peanut butter. Instead of cottage cheese, you can also use casein protein.
-Workouts need to only be 45 minutes to 1 hour long; any longer and you are potentially over-training.
-Use Creatine Monohydrate and drink a lot of water. This will create some serious cell volumization. If Equate isn't working for you, I would suggest Ultimate Nutrition Creapure.
-Get a multivitamin and fish oil, too.

Hope this helps,

Dex

[Kaboom]

thats good advice^^
Just make sure at 150 lbs you are at least getting around 150-175 grams of protein a day and you split that up between every meal.I wouldnt even worry about any supp other than protein until you get your diet right.Its way off.

[Cain Marko]

Agree with Kaboom, diet before supplements! Supplements are exactly what they are named, they are used to supplement a diet that is void of certain things, not to take the place of the diet itself

[mindstar]

keep in mind that putting on 35lbs of muscle will take you well over a year. It's about being consistent.

[ognickyk]

Originally Posted by Civtegra

I was just wondering if you guys could give me a couple pointers...
This is my diet
1st meal- apple and orange cup of water

personally, i like to drink red cups of water
hahah sorryy sorryy i had to

you gotta eat more bro...that last meal should be like casein shake or something with milk or eggs...im really not into weight gainers but why do you take ur weight gain supplement with a protein shake as well?
your body most likely cant absorb all of it

breakfast should be like more carbs and a good amount of protein

youll be fine

[apurplehaze08]

also try to get some whey in for breakfast, your body needs it after sleeping for 8 hrs or more.

[Civtegra]

What is a casein shake? yes the last meal has about 10-15 grams of protein. I don't quit understand how to ad eggs at all. Do i cook them(stupid question) I was told that for 1 egg yolk you should have 3 egg whites. This is the first time i have ever tried a diet. I have my whey 3 times a day(morning i double the dose which makes it 58grams of protein, after w/o same thing, and then before bed i have the normal dose-24grams) I was told that falx seed oil is a good thing to get. is it bad to eat and hour before i work out? it would be a chicken or pasta w/ fresh veggies. If anyone has a good diet that they could suggest that would be awesome. I don't know where to start, and I don't want to waste my time. Thanks a lot. You guys are great.

[Civtegra]

Sorry, one last thing. can i take to much whey??

[ognickyk]

well your body wont be able to absorb more then about 45 grams of whey at a time...but yeah go with a whey shake in the morning to get some protein, yes you should cook eggs, hard boiled, scrambled, watever u like, 3 to 1 is a good ratio. you shouldnt be takin more than 2 to 3 shakes a day they arent the best for cholesterol and your liver

[Civtegra]

ok thanks. the 3:1 ratio is egg whites to egg yolk?

[ognickyk]

yes

[JD is HUUGGAAHH]

Couple of things:

1st meal- apple and orange cup of water
-Is this pre-workout? Without a doubt your need a protein source whether it is your preworkout meal or not

2nd meal- 4 scoops quick mass w/1 scoop ON whey
-Is this post-workout? How many kcals are you taking in here? You want to provide your body with the tools to rebuild but if your just throwing excess kcals at it your just going to put on fat. - Just noticed your taking 8 scoops on the quick mass? how many kcals is that?

5th meal- chicken w/ brown rice and broccoli or pasta w/ fresh veggies 2 cups of water around 5 or 6 o'clock

-Big difference in those 2 meals; 1 has a lean protein source and 1 has possibly hi GI carbs and not very much fat to slow the absorbtion. You need a lean protein source ( possibly even not so lean if your trying to bulk up ) with meals like this.

I think the 6th meal issue has already been addressed so no sense in beating a dead horse here but I would like to say that your eating way to many CHO's way to late in the day. I know you want to put weight on but who wants to put on sloppy weight? A little fat is going to come naturally with your muscle anyways.

Whats your routine look like? Did you create your own or are you using something thats been tried and true? If your purely looking to gain size and dont care about strength then search the forums for Hypertrophy-Specific Training ( HST ), if your just looking for strength them probably want to try WSB.

Looks like your not taking in enough water, not to be gross but is your piss yellow? That means your dehydrated, drink more water. No creatine is going to work for you unless you drink enough water. What else are you drinking; soda, juice, beer? You have to cut out the crap ( of course you can have them if you factor them into cheat meal and your overall diet/lifestyle )

Before you go out and spend anymore money on creatine or any other supplement make sure you get your diet in check, honestly. I bought a big tub of protein and dont even use it anymore because I eat more than enough protein from whole foods ( I do use BCAAs however which I love - rock on Xtend ).

Then once the diet is in check and ready for a boost by some natural supplements..

I would leave BSN and Muscletech supps alone and look on nutraplanet for your creatine, those dudes have awsome customer service and the lowest prices your going to find. I havent really tried a creatine in awhile so I dont want to give you bad advise on which to try but I would suggest reading through some logs to figure that out for yourself.