spring-summer

dm6636 · 02-27-2008, 09:58 PM

Hey everyone... I'm really new to this bodybuilding stuff, but what ive done so far I absolutely loved. I want to come up with an effective way to get bigger and slimmer during the spring and summer, I was wondering if anyone could give me any advise? Thanks.

**ZackKnight** · 02-27-2008, 10:01 PM

That's a tough one bro. To get bigger you'd have to bulk, and to get slimmer you'd have to cut.

So first and foremost we need your stats (height, weight, training regimen at the moment, diet, etc.) and what your goals really are. Thanks!

dm6636 · 02-27-2008, 11:33 PM

Well I am pretty short about 5-4, and I am stocky 190, a little chunky but def. not fat or flabby. I lift pretty intensely, legs, chest, shoulders mon. bi and back tues. chest and tri thurs. clean and back fri., with some accessory stuff like abs ,traps and wrist curls. I take a few supplements such as creatine, protein and i recently bought N.O. Xplode ( i love it, the pumps awesome). My diet is basically im in college and the food thats offered basically sucks. I try to eat as smart as i can but its not a solid diet by any means. I would love suggestions there. Ultimately I would like to get in show shape I would like to enter a contest ( even though I have a long way to go).

**ZackKnight** · 02-27-2008, 11:38 PM

basically start by taking in about

285g of protein
somwhere btw 250 to 300g of carbs
and about 55 to 65g of fat

Up the cardio and up the intensity of your workouts. If you push the glycogen out of your muscles during your workouts, then you're going to be able to burn fat when doing intense cardio. you'll be cut down in no time.

dm6636 · 02-27-2008, 11:44 PM

Thanks a lot, any suggestions on what I should be eating?

**ZackKnight** · 02-27-2008, 11:48 PM

Chicken, fish, etc. any really good clean protein

Complex carbs so you stay fuller throughout the day and don't have to deal with any sort of unwanted hunger and having to take in extra calories you don't need

good fats like omega-3's and flax seed oils and shit.

Use Whey and Casein protein shakes. The Casein at night to give your body the protein it needs in the night time and the whey for waking up and post workout so you get that quick digesting protein you need for that immediate protein synthesis. and other than that some BCAA's, Creatine, a multi-vitamin/multi-mineral, and other than that really if you wanted to just a ZMA supplement.
Just keep in mind that supplements are for supplemenation purposes only. You should be getting most, if not all, of your macros from food.

**Thomas_Rivera** · 02-27-2008, 11:59 PM

Ahh the classic summer get bigger and leaner guy, if you juice i'm sure it will make it easier.

**ZackKnight** · 02-28-2008, 12:04 AM

You have a point Rivera, but I'm pretty sure this guy's not a Guido. And we all know that if you're gonna try and get bigger and leaner for summer, you at least gotta throw in some hair gel, some gold chains, armani exchange shirts, and some loafers with white pants to match.

Guidos. why?

dm6636 · 02-28-2008, 12:10 AM

Ahh the classic make the newbie feel like a d-bag kid... Im sure it would help. Ive been lifting all winter too its not like im just starting in the summer.

**ZackKnight** · 02-28-2008, 12:11 AM

haha Rivera actually knows his stuff. I've learned a lot from him. He's just fuckin' with ya.

What're ur personal bests?

dm6636 · 02-28-2008, 12:15 AM

like bench and stuff... My bench is around 215 and my squat is 400, my deadlift isnt as strong its like 285. My bad Rivera, i thought you were making a dick out of me.

**ZackKnight** · 02-28-2008, 12:18 AM

Wait a second, did you start lifting in the winter? or when did you start? cuz those are kind of impressive if you started like 3 months ago.

dm6636 · 02-28-2008, 12:34 AM

haha no dude, I