12-03-2003, 11:37 PM #1New Member
- Join Date
- Mar 2003
no gym for 1.5 years makes on a born again noobie
I haven't wroked out in a year and a half. I am currently 20yrs old 168lbs 5'9". I am looking to put on lean muscle. I would like to know how many times i should eat a day and how many grams of protien carbs and fats i should eat. I know this has probably been asked before but i want all of your expert opinions since you guys seem to live at the gym. No offense meant b/c soon i will be back in the habbit also. I have never gotten my diet right and its about time to buckle down and do it right.
Thanks for your advice.
P.s. i am going to the grocery store in two days...or i am gonna starve!!!!
12-04-2003, 04:16 AM #2Originally Posted by Got Iron?
Day 1: Sholders and tricepts
Day 2: Chest and abs
Day 3: Bicepts and back
Day 4: legs and abs
In 4 days per week you will hit every major muscle group. A trainer at your gym can probably help, or someone who you trust at your gym who seems to know something can be a source from which to learn.
12-04-2003, 07:19 AM #3
Some quickie diet ideas and then i gotta head to class...Start out by multiplying weight by 15 and then subtract 300-500 from that...that should be how many calories you consume. Get about 1.5g protein per pound of body weight...consume around 150-200 carbs from oats, vegies, little fruit, brown rice and yams....make up the rest of the calories from good fats like olive oil, nuts, and flax oil...dont forget red meat. if you're going for fat loss lower carbs accordingly...this is all i have time to write, but im sure other guru's will chime in.
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