You found the right place. Basic supplement list is as follows.
-Branched chain amino acid supplements (BCAAs)
-Whey protein (Optimum Nutrition)
-Creatine Monohydrate (Powder form only, I like GNCs brand)
-Flax seed oil or fish cod oil
-Multivitamins
Optional:
-Caseine Protein
-Glutamine
-NO product
For joints:
-Glucosamine with chondroitin
Diet wise you can check the nutrition thread for the sticky with Laynes guide for competition. But some basics you'll need to know.
Your basic metabolic requirement is the base amount of calories you need to mantain weight. Each gram of protein and each carb is four calories, each gram of fat is nine calories, each gram of alcohol is 7 (which you shouldn't be getting in anyway).
When you bulk or cut weight you want to do it with as clean sources as possible, you want to limit fat while you bulk so you have less to lose when you cut. After you find out your base metabolic requirements you can decide how many macronutrients (carbs, proteins and fats) you need a day.
You need at least 1 gram of protein per a pound that you weigh. 15-25 percent of your total calories should be in fat, you can find this out by filling out this equation.
Calories a day X 15-25% divded by 9
The rest of the calories you split between carbs and protein.
You need to get in at
least 5-6 meals in per a day, these meals should be split evenly in caloric value, but you need protein in every single meal so that you don't fall into a state of muscle catabolism where your muscles will be digested basically for protein.
For your post workout meal and for breakfast you can take in simple carbs, this ranges from white bread, white potatoes, instant oatmeal, ricecakes, and other quickly digesting carbs. After you workout you will want to have a protein source with some quickly digesting carb soruce because the insulin spike is beneficial, it pushes protein into your muscles along with whatever nutrients in your post workout meal.
If you want a site that gives you the iformation of how slow or fast foods digest go check
NutritionData.com NutritionData's Nutrition Facts Calorie Counter anything with a glycemic load from 1-10 is slow digesting, 11-19 medium, 20+ quick digesting. An example of slow digesting carb sources are oatmeal, whole wheat bread and sweet potatoes.
Training wise you should work out 3-5 times a week depending on what works best for you. You should keep your sessions to 45-90 minutes, depending on what works best for you.
A sample three day split:
Day 1: Chest, tricep, biceps
Day 2: Rest
Day 3: Legs (quads, hams, calves)
Day 4: Rest
Day 5: Back and shoulders
And you would throw in abs wherever you feel best at.
You should keep your reps from 8-12. Your sets should at least 8, but you will probably need to get more and test around to find out what works best for you.
Some questions you might have: High reps for cuts: No, you can't do alot of reps to get a cut or ripped body, thats where diet comes in.
I think i'm overtraining: If you think your overtraining you might be doing too much, keep a log to make sure you are constantly making gains while in the gym.
Muscletech: NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO But Jay Cutler uses it: He doesn't.
Saving grace? Nitrotech probably
Cardio: While bulking do cardio on off days to mantain cardiovascular health. Do it at low intensity for a long period.
While cutting I suggest using HIIT. Which basically is a cardio style where you would warm up for a few minutes on your choice of cardio. Stretch, do what you need then go back on. Go at an average speed for 50 seconds, then sprint for 10 seconds. You do this over a period of 15-25 minutes, it is a very effective way to burn fat along with a good diet while cutting.
When can I max out: Don't. Thats not contributing anything positive for you. It will waste a day of training all for your ego.
Well, if I missed anything sorry, i'm making something to eat and figured i'll knock out what I could, while I could.
-Wolfman
