[larsmiller08]

hey i know im asking for information that's already commonly discussed, but im looking for a specific response personalized to me (goals, budget, time, etc.)

so first off
im 17, ill be 18 in a few months,
210 lbs, 6'2"

bench-- haven't maxed out in a while--prolly around 255
arms are at about 16.5 in

what im looking for is a strict diet,
some tips/opinions about time in the gym, and how to spend it best,
and supplement advice,

goals: i broke my hand in the spring, and didn't lift for three months. Now, in 2 months, ive easily passed where i was originally in terms of strength, not so much endurance

i've put on alot of lean muscle, and ive decided that i want to bulk up

im pretty religious about being in the gym, so thats not going to be a problem


i plan to start lifting 5:30-7:00 every morning
probably by friday

moving on.....

1.) diet

my diet right now isn't great
i eat pretty average food, mixed in with some good stuff
i miss dinner frequently, because ive been lifting 6:30-9:30 pm
i have a 60-75 gram protein shake every night (nitro extreme) with berries(for antioxidants) and milk and an egg(extra protein). i also sometimes put in silica gel (joint lubrication, and i have my vitamins (metagenics) with it.

i eat fish or chicken with that and then sit around for a little and go to bed

2.) lifting

i lift monday wednesday friday
ive started to try to do a little of everything every time i got, but i still focus on a body part every day

monday- mainly chest
wednesday-mainly arms
friday- mainly shoulders and back

im looking for opinions about muscle recovery, reps, and resting time

3.) supplements

for the first few weeks back into lifting, my friend gave me some superpump 250, and then i bought a bottle of no-xplode

im new to the whole nitric oxide scene, and i like using it, but i just dont get enough sleep because i lift late

i want to try something new, and ive been looking at nano vapor

ive read some good reviews on it, and it looks like a good product, and worth it (~$35 online)

im also interested in sizeon
i dont know anyone thats taken it, but the reviews also look good on this one, and i know gaspari is good stuff

i gotta go to work,
let me know what you think

thanks
-Lars

[larsmiller08]

another thing
size on tabs or powder?

[Freak]

First off, sorry for not getting to this sooner.

1.5hrs is too long to be lifting; unless it is leg day. If you are including warm up, lifting, & cool down that's fine.

The most important part about training is keeping detailed notes so you can find what works and what doesn't. Don't drink milk with antioxidants.

60-75g of protein is too much in one sitting. No there is not a maximum number per se' but you will receive much better absorption splitting that up.

Search for "inhibit" in this article: Vitamin C: Requirements, health benefits, overdose & deficiency symptoms

Read this article: Bioavailability research

Here is my bulking primer: Help with a diet

In regards to training. I really like german volume training. You will have to find what works best for you.

Thanks for including so much detail. So many just post, "I wanna get huge.. fast! What do I eat?

Have a good night!

[larsmiller08]

Thanks freak
im about halfway through the bodybuilding encylcopedia, and im thinking about maybe taking some herbs n stuff: echinacia, eleutherococlus, gotu kola, glucosamine and chondroitin, pyruvic acid....
feedback?


ill hit those articles now

[larsmiller08]

also, why not combine milk with antioxidants?

[Freak]

Do not take glucosamine. There is no scientific basis of its effectiveness. Calcium inhibits Vit. C.