[CfStrongman08]

Ight guys heres the bottom line. I want to get jack fast, however i still want to look somewhat cut with deff... you know whats im saying. So what do yall think i should do?!?!

[Freak]

Do a bulk but don't gain over 2lbs/wk. Don't worry about being fast just be consistent and you will see results.

[CfStrongman08]

What is the best way for me to do that... just increase my protien intake? Also should i do any cardio?

[Freak]

Some guys do cardio during a bulk other don't.

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.

For the first 6 months you will want 1.5g/lb of bodyweight.

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 1.5g/lb of bodyweight.

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, 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.

[CfStrongman08]

Thanks mate this helps sooo much, and when you say creatine monohydrate do you mean the gnc brand?

[Freak]

I mean creatine monohydrate which is just one of the various kinds of creatine; not a specific brand. GNC creatine is fine from what I hear though. I would buy online though.

[CfStrongman08]

Yea i just looked and i have a whole tub of it in my room lol... when should i take it?

[Freak]

Follow the directions on the bottle.

[cook82]

Originally Posted by CfStrongman08

Yea i just looked and i have a whole tub of it in my room lol... when should i take it?

20grams a day for the first week then after that 5-10 grams a day (your choice personally I like to take 10) split in 2 servings 1 before you train and 1 after. cycle on for 6-8 weeks then cycle off for a week. Then repeat with the loading phase

[roccodart440]

Originally Posted by CfStrongman08

Ight guys heres the bottom line. I want to get jack fast, however i still want to look somewhat cut with deff... you know whats im saying. So what do yall think i should do?!?!

WEll wouldn't we all...............

[Half Second]

Originally Posted by thefreak350

You want simple carbs when you first wake up and after your workout.

I know that you should have simple carbs after a workout, but have not read about having them upon waking. What's the rationale behind that? Just curious...