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  1. #1
    vinh's Avatar
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    Unhappy Hey can I please get some help!!

    ok...


    I really need your help people...

    I know this is a steriods forum But i want to do it without roids and yous all look great bt the way.


    Can yous tell me how much protein i should eat a day and carbs??


    1 more thing... can give me a exaple of the meals you have a day? so i can adapt to it... thanks in advance

  2. #2
    The original jason Guest
    2 + gprotein per lb of body weight per day
    300 + grams of carbs per day
    about 60-90g fat (mostly good fat) per day

    and more that is just an idea all depends on your body type ectomorph,endomorph or mesomorph??? also your weight ?? stats? experience? do u use any supplements? get some good protein powder to start work out some diets im sure some of the guys are willing to answer and help specific questions just u have to put in the time and research hope that helps

    peace
    jason

  3. #3
    vinh's Avatar
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    iam 67kilos

    i use just protein/carb shake like once every 2 or 3 days.

    not to sure what my bodytype is....

    ive been at gym for 1 1/2 years now

    my pic is
    Last edited by vinh; 11-02-2001 at 04:25 PM.

  4. #4
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    Take your body wieght (in lbs 67kg = 150lbs approx) x 15 = 2250. This is your daily caloric intake for maintanence. If you want muscle bump that to about 2750 calories per day.

    2750 divided by 6 meals = 450 calories per meal
    50%carbs, 30%pro, 20% fat = 345g carbs/200g pro/ 61g fat
    or 58g carbs / 35g protein / 10g fat per meal

    Basic food choices:

    Protein - chicken breast, lean beef, fish (tuna, cod, haddock, sole, flounder), egg whites (some whole eggs) and a good whey protein

    Carbohydrates - oats, brown rice, wheat pasta, yams (sweet potatos), some wheat breads and bagels (moderation), some fruit, vegetables

    Fats - olive oil, lin seed oil, flax seed oil, un-salted nuts, natural peanut butter, fatty fish (salmon, herring, mackerel)

    Suppliments - creatine, glutamine, multi-vitamin

    Drink at least 1 gallon (4 litres) of water per day

  5. #5
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    Are you wanting to gain mass or cut or just trying to maintain your current b,w?

    Pete had covered it well but if you want a specific diet wroked out you need to give us stats like height weight b,f what your goals are what your diet is like now and the supplements you use.That way any info supplied will be of more use to you.

    This is the correct forum bro so don,t worry!

  6. #6
    vinh's Avatar
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    Pete235 thanks for your big help

    Billy Boy:
    I want to gain heaps of mass quickly

    iam not sure about my height, bicep, chest and all that measure ments, but i will get my hieght measured tommorow
    Last edited by vinh; 11-02-2001 at 04:25 PM.

  7. #7
    RON's Avatar
    RON
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    Creatine, glutamine and lots of clean food.

  8. #8
    vinh's Avatar
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    what glutamine?

  9. #9
    EXCESS's Avatar
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    Do a search or look in the supplement section.

  10. #10
    Cajun is offline New Member
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    Vinh, RESEARCH,RESEARCH,RESEARCH. Read brother, if you want to learn, READ. Then ask.

  11. #11
    PaPaPumP's Avatar
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    Originally posted by vinh
    Pete235 thanks for your big help

    Billy Boy:


    iam not sure about my height,
    No flame at all here, but you don't know how tall you are?? When was the last you got measured???

  12. #12
    primodonna is offline Female Member
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    good catch..i missed that

  13. #13
    EXCESS's Avatar
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    Everyone should know their height. I happen to know that I'm 13 inches.....Wait, thats something else.

  14. #14
    primodonna is offline Female Member
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    big "feet" don't mean jack...sorry

  15. #15
    EXCESS's Avatar
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    Anyone wanna see my "feet"?

  16. #16
    primodonna is offline Female Member
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    no

  17. #17
    EXCESS's Avatar
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    Too late

  18. #18
    primodonna is offline Female Member
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    well it's certainly bigger than partyboy's....ah never mind

  19. #19
    EXCESS's Avatar
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    TONIGHT ONLY!!!
    vs.

  20. #20
    vinh's Avatar
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    yeah, cant remember last time i measured but next session i go to the gym, i will measure my height

  21. #21
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    Hmmm ..another puzzler ????

    Your really low on personal info .... Are you posting about somebody else .... who doesnt have a clue how tall they are ?

    Remember bro ... Diet is 80% of the your whole program .... The workout utilizes what you put into your body .... By your pic , I would suggest you follow the guidelines Pete stated regarding the foods you should be eating ... as well as a proper consideration of overall calories to acheive a small goal set out at any particular time ...

    Step by step , goal by goal you will ( EVENTUALLY ) achieve it if you work at it .

    Don't think that 2 months of hard training will make any significant results.. you said you have trained for 1 1/2 years and you are where your at .... I would say over the next year focussed , serious and dedicated you will make twice the achievement you have attained already .... good luck

  22. #22
    RON's Avatar
    RON
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    You guys got it all wrong its not the size of your feet its the size of your ears.

  23. #23
    partyboynyc is offline Anabolic Member
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    i just saw that excess and primo!!!

    hahaha you two crack me up that was good stuff!!

  24. #24
    Tobey is offline Retired IRON CHEF Mod
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    Diet

    Vinh,
    You have some good suggestions here but a diet can not be worked out without knowing alot more info. Mainly, how old are you, what is your present CV routine, workout reguime ect. You can take loads of protien that will not add as much muscle as fat if your training intensities are not high enough. Here I am not talking about the amount of time spent on cardio but the intensity in which you do it.( Heart Rate) I have figured Fast Results, Orig. J's and many more members diet and trianing intensities and all seem to be having good results so far. Be careful of taking in to many calories without first looking at your routines. The result can be very harmful ( fat wise) if you do not.
    IC

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