[ImmortalFreak]

I had this post in the Supplementation forum, but figured it would be better suited here. So here it is. :) Comments/questions ect are appreciated, thanks in advance, guys!

So my buddies and I stopped working out back in July, for whatever reason, and now that the weather's cooling down again I'm looking to get back in it.

I'm 16 years old, 6' tall, and currently weighing in at 154lb. Before we stopped working out I was up to 158-59 area, so I've dropped a good 4 or 5 lbs since then. =(

Before I quit my diet looked like this:

Meal #1 10am - Protein/Carbs/Fat/Calories
Milk - 1 Cup 11 14 2.5 120
3 Eggs 18 3 13.5 210
Olive Oil - 1 Tbsp 0 0 14 120
Protein - 2/3 Scoop 20 0.6 0.33 90

Meal #2 - 12pm - Protein/Carbs/Fat/Calories
Cereal 2 50 6 260
Milk 22 28 5 240
Protein - 2/3 Scoop 20 0.6 0.33 90


Post-Workout - 2pm - Protein/Carbs/Fat/Calories
Grapes 0.6 15 0.3 62
Weightgainer 50 9 600
Apple Juice - 1 Cup 0 29 0 120


Meal #3 - 4pm - Protein/Carbs/Fat/Calories
Tuna Sandwich 13 38 10.5 350
Apple Juice - 1 Cup 0 29 0 120



Meal #4 - 6pm - Protein/Carbs/Fat/Calories
6 oz. Chicken Breast 35 3 3 180
Grapes - 1 Cup 0.6 15 0.3 62



Meal #5 - 8pm - Protein/Carbs/Fat/Calories
6 oz Chicken Breast 35 3 3 180
Grapes - 1 Cup 0.6 15 0.3 62



Meal #6 - 10:30pm - Protein/Carbs/Fat/Calories
1/4 Cup Brown Rice 4 36 1 170




Meal #7 - Before bed - Protein/Carbs/Fat/Calories
Milk - 1 Cup 11 14 2.5 120
Protein - 2/3 Scoop 20 0.6 0.33 90
Cottage Cheese - 2 Srv. 26 10 10 240

It needs adjustments, I'm sure.




My stack before I quit working out was as follows:

Target brand Multi-Vitamin/500mg Vitamin C - Is that sufficient, or should I look into a different brand? Always been unsure of that.

ON's Pro Complex - 2/3 Scoop (20g Protein) 3x a day.. Morning, post-workout, and before bed.

GNC Brand Creatine (I personally did not buy it from GNC ;p) - A sppon in the morning and before workout. I was at a 195 plateau on bench and within a week after starting creatine I had reached 205, and I stopped working out a week or two after I maxed 205 and never maxed again, so I don't know what I was at when I quit, so I definitely wanna stick with this.

GNC Brand Weightgainer (also given to me by a friend) - 1 scoop post-workout (50g Protein, 9g Fat, and I "think" 27 Carbs?)

Anyway, I'm looking to finish off all the supplements I have (for the protein and weightgainer, that will be within a couple weeks of working out). So, I'll have the Creatine for a lot longer, what should I put with that? I'm thinking about trying N.O., and I know weight gainer isn't all that necessary with a good diet but damn it's hard for me to put down all this food. Even then it gets kind of expensive, but I'm down to give it a shot if youguys think I should can the weightgainer. And if I shouldn't, anybody have any recommendations on cheaper, good quality brands?

Before I was taking Creatine I wasn't excelling nearly as fast as my friends on workouts. They were taking Nitro-Tech and they didn't watch diets at all, and I was down to nothing but water, milk, and some juice, putting down 200+ G's of protein a day and really focused on this and they just sat back and laughed at me. They took 1 scoop Nitro-Tech in the morning and 1 before or after workout and that was it. One guy who was maxing the same as me before we started (weighs like 10ish pounds more) Got up to 235 when I was at 205. And we both started at 170 or 175. It was depressing.

They always gave me **** about my Protein I was taking, telling me to get Nitro-Tech and stuff. So I don't know. Think maybe I should go for some new Protein? Or?

Above and beyond Diet, Creatine, Protein, Weight Gainer, and "maybe" N.O. anything else I should take?

As for my workout plan, that's up in the air right now, as I'm not sure if I'm gonna workout with the guys in my friend's garage with minimal equipment or get a gym pass, but I'm leaning towards the garage, as the gym is hella expensive. =\

Sorry for the novel, I'm notorious for them, but I like to give a lot of information.

[MiniArnold]

Ok as for diet it looks ok but im not much up on them. As far as sups go NO is worth it. Obviously protien, multi vitamins and fish oils are essential. Aminos too. Drop the weight gainer though bro. See if one of the orbit guys pop by as they know their brands better than me.

Heres the big issue though. Training in a garage might seem the best way about it but if you cant do essential movements for growth then you wont grow as well. Things like squats e.t.c. If you cant do these holy exercises then you wont grow half as much as what you would in the gym. I would say go for the gym. Yeah its expensive but its worth it.

[Moro]

I just had a brain wave dont buy any of that nitro-tech muscle tech crap save the money and get a gym membership.

Drop the weight gainer and get a protein with high whey protein isolate content and get some dextrose those 2 together and a teaspoon of creatine if you keep using it will make you gain strength and muscle like crazy.
Other than that just eat heaps but keep it clean.
Ill leave you with a recommended list of supplements that you should be taking.

Whey protein
Dextrose
Creatine
Fish oil
Multi vitamin

[mm1snapper]

Originally Posted by Moro

I just had a brain wave dont buy any of that nitro-tech muscle tech crap save the money and get a gym membership.

Drop the weight gainer and get a protein with high whey protein isolate content and get some dextrose those 2 together and a teaspoon of creatine if you keep using it will make you gain strength and muscle like crazy.
Other than that just eat heaps but keep it clean.
Ill leave you with a recommended list of supplements that you should be taking.

Whey protein
Dextrose
Creatine
Fish oil
Multi vitamin

Well i havent posted much recently been pretty busy lol. So you probably dont reconize me. But basically this have been cover pretty well guys.

Stick to a good healthy diet! Ask some of the more knowledgeable guys to help you out with that. Looks like your on the right track on this already.

Basic supplements will help. Stay away from everything that people hype over because its honestly to expensive and not as good as it seems. People react differently to everything so safest thing is to stick to what is proven to work. Plain creatine, protein, multi vit, fish oil, and if you can BCAA. If you are having trouble putting on size then a weight gainer might help but whole foods are much better. Try drinking the gainer before bed(They usually have a high amount of casein protein).

Most of all make sure your doing the compound movements. Bench, squats, deadlifts, military press and pull ups(Weighted if you can). Post your training routine for us man.

If all this is being done then you will just watch your body grow and your lift sky rocket! You gotta stay dedicated man dont gave up if your not seeing the results you want after a month. This stuff will take time.

[rIPPDUP]

what are your macro totals? as far as supplementation...my 2c goes like this...

multivitamin
omega 3,6,9
creatine monohyrade 5g preworkout and 5g post workout.
whey protein
and you can still use the weightgainer as a meal replacement.
flaxseed oil


great post though btw. i'd reccomend going to the gym, you'd be able to access the equipment you need rather than just using whatever is available. you'll never be able to grow that way. what about your gym at school? check into it.

[ImmortalFreak]

Great news!

I hit up my brother last night when we went bowling. I thought he was a member of Bally's, but he's actually part of 24, and there's one 5 minutes from my house! So, that said I'm gonna get into the Gym and I'll put down that I live with him and I'll be getting a gym pass for dirt cheap! Shweeeet!

As for the totals on that diet. If I follow it to the T I'm consuming 284g Protein 267 Carbs, and 87g fat. I know, I need to shave that fat down. At the time I was getting frustrated with the weight I wasn't gaining, so I think I said screw it and started using regular mayo and other terribly high-in-fat foods.

My supplementation went like this:
Multi-Vitamin/500mg Vitamin C in the morning
5g Creatine morning/5g before Workout.
2/3 Scoop Protein (20g) same time as creatine, and before bed.
Weightgainer before I went to work, usually right after workouts.


Regarding the BCAA's. There's a bunch in the Protein I take, I've always wondered if it was enough... Here's the nutrition facts from the older one, since then there has been an increase of amounts, the only one I know off the top of the dome is a 6g Protein increase.

Serving Size (scoop) 2 (I cut it down to 2/3 scoop and do it 3x a day)
Servings Per 28
Calories 270
Fat Calories 25
Total Fat (g) 2.5
Sat. Fat (g) 1.5
Cholesterol (mg) 75
Sodium (mg) 420
Potassium (mg) 200
Total Carbs (g) 4
Vitamin A (IU) 2,500
Sugars (g) 5
Proteins (g) 54
Vitamin C (mg) 30
Vitamin D (IU) 200
Vitamin E (IU) 30
Riboflavin (mg) .85
Niacin (mg) 10
Vitamin B6 (mg) 1
Folic Acid (mcg) 200

Here's the workouts I was doing the very last week I worked out. I change it up a bit every single week, or I was at the time and will continue to do so when I start again. I switched up between WU, 10, 8, 8, 6 and WU,12,10,8,6. Warm-up of course for the first exercise of a muscle group.

Chest/Bi's
Bench - 95, 115, 125, 140, 165
Curls - 45, 60, 65, 70, 75
Dumbbell Curls - 15, 20, 25, 30, 35
Push Ups - 10, 15, 20, 25, 30
Cables - 20, 30, 40, 50, 60
Arnold Arms - 65, 55, 45

Back/Tri's
Lawnmowers - 35. 40. 45. 50. 55
Rows - 55, 65, 75, 85, 95
Lat Pull-Down - 60, 70, 80, 90, 100
Pull-Ups - 5, 7, 9, 11, 13 (After the second or third set it's basically to fail)
Skullcrushers - 25, 35, 40, 45, 55
Deadlift - 135, 150, 165, 180, 195

Shoulder/Core/Legs
Power Clean - 95, 105, 115, 125, 135
Military Press - 60, 70, 80, 90, 100
Squat - 115. 135, 155, 175, 195
Shrugs - 95, 105, 115, 125, 135
Leg Lifts - 30
Sit Ups - 30



Again, sorry for the novel! Thank you VERY much for all the replies guys. By the way, I'm gonna finish the gainer I have and hop off of it for a while. Once I get used to it again, I think I'm gonna go ahead and at least try N.O.

[andy rimmer]

i wud suggest doing chest an tri, then back an bi's cos wen training ur chest u will b using ur triceps as a secondary muscle so to try an prevent overtraing them then i wud suggest doin that, an its the same with back and bi's. legs are a big muscle group so put that into one workout, just specifically for legs. and also shoulders are a fairly big muscle group cos uve gta hit each of the three deltoids and traps (if u wana train traps on shoulder day cos not everyone does but i personally think it is wise to do so). and finally alternate each workout with abs at the end of the workout and calves, because these muscle groups are smaller an u can get away with training them more often so for example:
monday - chest triceps and calves
tuesday - back biceps an abs
wednesday - off
thurday - legs including calves
friday - shoulders and abs

[MikeNYY420]

Originally Posted by ImmortalFreak

I had this post in the Supplementation forum, but figured it would be better suited here. So here it is. :) Comments/questions ect are appreciated, thanks in advance, guys!

So my buddies and I stopped working out back in July, for whatever reason, and now that the weather's cooling down again I'm looking to get back in it.

I'm 16 years old, 6' tall, and currently weighing in at 154lb. Before we stopped working out I was up to 158-59 area, so I've dropped a good 4 or 5 lbs since then. =(

Before I quit my diet looked like this:

Meal #1 10am - Protein/Carbs/Fat/Calories
Milk - 1 Cup 11 14 2.5 120
[b]4 egg whites or a protein shake[b]
Don't have much fat in the morning
Protein - 2/3 Scoop 20 0.6 0.33 90
Add a white bagel for fast digesting carbs


Pre workout
You need complex carbs an hour pre workout
Oats 1 cup
Chicken

Post-Workout - 2pm - Protein/Carbs/Fat/Calories
4 pieces of white bread
Weightgainer 50 9 600

Don't have fructose post workout-no insulin spike.

Meal #3 - 3pm - Protein/Carbs/Fat/Calories
Tuna Sandwich 13 38 10.5 350 use whole grain bread
Add veggies or fruits




Meal #4 - 6pm - Protein/Carbs/Fat/Calories
6 oz. Chicken Breast 35 3 3 180
Grapes - 1 Cup 0.6 15 0.3 62
Add carbs
Peanuts or a nut for a source of fats.


Meal #5 - 8pm - Protein/Carbs/Fat/Calories
6 oz Chicken Breast 35 3 3 180
Grapes - 1 Cup 0.6 15 0.3 62
Don't have the same exact meals back to back through in some red meat for iron and zinc.


Meal #6 - 10:30pm - Protein/Carbs/Fat/Calories
1/2 Cup Brown Rice 4 36 1 170
Add protein source
veggies





Meal #7 - Before bed - Protein/Carbs/Fat/Calories
Milk - 1 Cup 11 14 2.5 120
Peanut butter
Cottage Cheese - 2 Srv. 26 10 10 240

It needs adjustments, I'm sure.




My stack before I quit working out was as follows:

Target brand Multi-Vitamin/500mg Vitamin C - Is that sufficient, or should I look into a different brand? Always been unsure of that.

ON's Pro Complex - 2/3 Scoop (20g Protein) 3x a day.. Morning, post-workout, and before bed.

GNC Brand Creatine (I personally did not buy it from GNC ;p) - A sppon in the morning and before workout. I was at a 195 plateau on bench and within a week after starting creatine I had reached 205, and I stopped working out a week or two after I maxed 205 and never maxed again, so I don't know what I was at when I quit, so I definitely wanna stick with this.

GNC Brand Weightgainer (also given to me by a friend) - 1 scoop post-workout (50g Protein, 9g Fat, and I "think" 27 Carbs?)

Anyway, I'm looking to finish off all the supplements I have (for the protein and weightgainer, that will be within a couple weeks of working out). So, I'll have the Creatine for a lot longer, what should I put with that? I'm thinking about trying N.O., and I know weight gainer isn't all that necessary with a good diet but damn it's hard for me to put down all this food. Even then it gets kind of expensive, but I'm down to give it a shot if youguys think I should can the weightgainer. And if I shouldn't, anybody have any recommendations on cheaper, good quality brands?

Before I was taking Creatine I wasn't excelling nearly as fast as my friends on workouts. They were taking Nitro-Tech and they didn't watch diets at all, and I was down to nothing but water, milk, and some juice, putting down 200+ G's of protein a day and really focused on this and they just sat back and laughed at me. They took 1 scoop Nitro-Tech in the morning and 1 before or after workout and that was it. One guy who was maxing the same as me before we started (weighs like 10ish pounds more) Got up to 235 when I was at 205. And we both started at 170 or 175. It was depressing.

They always gave me **** about my Protein I was taking, telling me to get Nitro-Tech and stuff. So I don't know. Think maybe I should go for some new Protein? Or?

Above and beyond Diet, Creatine, Protein, Weight Gainer, and "maybe" N.O. anything else I should take?

As for my workout plan, that's up in the air right now, as I'm not sure if I'm gonna workout with the guys in my friend's garage with minimal equipment or get a gym pass, but I'm leaning towards the garage, as the gym is hella expensive. =\

Sorry for the novel, I'm notorious for them, but I like to give a lot of information.

The daily amount of vitamin c needed is far less than 500 it's 80 mgs and you can easily get that through foods, no need for a supplement there. In fact you should actually drop the vitamin c supp because most vitamins have more than enough vitamin c and you can get it through your diet. Also high doese of vitamin c,e, carotne, selenium and manganese can actually have negative effects on the bodies immune system.

I like MASS XXX, it's a GNC brand, but works well 50gs of protein 125gs complex carbs and 750 calories when mixed with water.

Take your creatine post workout too and maybe not in the morning, take advantage of the insulin spike.

I changed up your diet, hope this helps man.

[ImmortalFreak]

Thanks a ton, guys. I'm gonna rework my diet and post the new and improved one on here.

I'm guessing I'll start working out by next Monday.

[MikeNYY420]

Cool dude, get that diet up and we'll take a look at it and try to make sure it's as good as it can be.

[ImmortalFreak]

Okay, about the diet. Can you give me a basic idea of what kind of stuff I should have and when?

For example

Meal 1 (Breakfast - 8:30am) - Low fat, higher protein?

Meal 6 (Bedtime, 12am) - Casein Protein, low carbs?

Basically just highlighting what I need and when, like no fructose post-workout, complex carbs before, ect. Regarding the back to back meals.. I do that because I'm at work and I have access to only what is in a bowling alley snack bar. ;p So maybe I could bring something to work, or maybe? We have burgers I could eat. Maybe just the patty?