[alex_taylor1988]

Hey guys!

I just signed up here today, cool site! I want to get a lot more muscular for summer and I was just wondering what the ideal workout and diet is?

I have started working out 3 days a week with a rest in between and don't see many results. My diet is nothin special either. I have looked on the net for loads of ino but lots of things seem to contradict and its not getting me anywhere.

I really need a personal trainer but its so expensive so I was hoping someone here could help me, basically does anyone have a weekly diet and workout plan from when they started bodybuilding? I need to know waht foods and vitamins and supplements etc I need, when to workout, how long for and what excerises are best?

Its a lot I know, its just so hard to find any information on this, any help at all would be muchly aapreciated!

Many Thanks,

From Alex :)

[cook82]

are you trying to bulk or lose weight?

[cook82]

ok I think I have posted this like 5 times inthe last week.

OK here go we if you are trying to gain first sit down at the kitchen table and draw up a nutrition plan. If you are taking in 2500 calories and not gaining, eat 500 more. Start by examining your protein intake. You will need 1 to 1.5 grams per pound of lean bodyweight, spread throughout the day over as many meals as possible. Count 4 calories for every gram of protein. You will need 1.8 to 2.3 grams of Carbohydrates per pound. Count 4 calories per gram there as well and 15 percent of your diet should consist of clean fats (olive oil, flaxseed oil, ...) at 9 calories per gram. That should give you an approximate idea of what you are ingesting.

You want to eat ALL clean foods protein, complex carbs, simple carbs post workout, and CLEAN fat (poly and mono unsaturated fats.

just a sample days diet something like this for you

meal 1 5egg white 1 egg. 1 cup of oats

Meal 2 5oz chicken or fish, 1 apple, i cup of broccoli

Meal 3 Pre work out meal 5 oz chicken or fish. 1 sweet potato

Pre work out shake. 24 grams whey protein (preferably ON gold standard) 5 grams creatine monohydrate in a 6oz glass of NATURAL fruit juice.


Post workout 1/2- 1 cup of white rice. 48 grams of whey protein. 5 grams creatine monohydrate

meal 4 large salad w/ chicken breast fat free or basalmic viniger dressing.

Meal 5 lean steak/ chicken/ or fish. 1 cup green veggies 1 tablespoon natural peanut butter.


right before bed Cassein protein shake.


Now this I just did in 2 minutes I didnt factor in exact amounts based on macro consumption. Or other dietary supplements you should be taking.


Basic supplement for a beginner

mulit vitamin
whey protein
creatine monohydrate
cassein protein
fish oil and flax seed oil

[alex_taylor1988]

Thanks a lot man! I am trying to bulk, yeah. Really appreciate it!

[alex_taylor1988]

a few more thigns though (just beginners stupid questions!) When you say for example I should eat a cup of eats at breakfast do you mean with milk like a porridge?

Also, how would I go about calculating how many grams of protein I'm taking in, just by reading the labels? And how do I know how many calories I'm taking in?

Do you know any sites that can recomend high protein foods and any sites that sell the supplements you mentioned? Are any available i normal food stores to buy?

Thanks again,

From Alex :)

[Mr. Castro]

Go to a GNC store and you can find the supplements cook82 mentioned. And to know how many cals. you take look at the Nutrition Facts on the food you eat.

And all the food you need for what your looking for are indeed available in any food store. I go to VONS.. Lol.

[cook82]

Originally Posted by Mr. Castro

Go to a GNC store and you can find the supplements cook82 mentioned. And to know how many cals. you take look at the Nutrition Facts on the food you eat.

And all the food you need for what your looking for are indeed available in any food store. I go to VONS.. Lol.

actually dont go to GNC they are way over priced ask some of the people on the board who are form the UK where they get their supps. It is much cheaper to get them online.

[bbdude]

ive also heard GNC is waaaaay overpriced.... along with Muscletech...

[compulut]

The only way to succesfully monitor your calorie consumption, and your macronutrient breakdown (prot, carb, fat) is to log your eating. Record everything that you eat, accurately and consistently. A lot of people who think they have a 'clean' diet are shocked whent they look at it with this granularity of detail.

There is a site called FITDAY.COM which is free to join, and allows you to track your foods online. You can also make your logs public, so that anyone you provide the link to can watch your progress as well as track your history. There is a lot that I don't like about the sight (like the fact that the majority of the foods in the database appear to be prepared foods, and ones that we would never dream of touching let-alone eating), but it does allow you to enter custom foods (by reading the lable) to make food entry easier. It also remembers recently consumed foods, which makes new entries faster once you've populated your database.

On the food log, this site gives you a real-time view of the calories, protein, carbohydrate & fat grams as you enter them. This can be very useful, if you enter as you go, because you can see before you plan your next meal, whether you are over for the day on fats, or low on protein, for example.

Skip GNC, and talk with the guys in your area on locating supplements. Or find a trustworthy site online that ships to your country. (I like All Star Health, but I know that there are others who do not.)

As for oats in the morning, a lot of us just add a cup (or a half cup - whatever your plotted path involves) to yogurt or eggwhites or protein shakes, or wherever. Raw, rolled or steel-cut oats.

ahh compulut a fellow fitday.com user. good site.

i payed 25 bucks a while back and got the actual program for my computer, works good.