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  1. #1
    JKtheOreo is offline New Member
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    Question delete

    Hey guys, I'm new to the forums and the weightlifting field as a whole. I've been doing my research, and I understand diet is #1. I have seen many examples of diets on here, but I have no clue which one I should follow, so I was wondering if I could have a custom diet that fits me. Also a workout plan for my goals, and what and when I should take my supplements. I would really appreciate a few moments of your time because there is no way I can afford a personal trainer with my poor income, but I don't want to waste the little money I do have to dedicate myself to healthy nutrition and the gym.

    Background
    : I'm a 23 year old male, 5'7", 165-170 pounds, electrical impulse body fat scale determines 25% body fat, 38% muscle, and 8% visceral fat. I have a rounded abdomen. I have been working out 3-4 days a week at a gym for 1-2 hours at night time for about a month now; I've been working all abs & cardio one day, upper body one day, and lower body one day. Before this, I have only worked out for about 45 days before in my life on p90x last year, and I gained very nice strength and went from about 130lbs to 160lbs along with the milk diet (nearly a gallon a day) to gain weight with ON serious mass.

    Goals: Huge improvement in strength in all muscle groups, gain muscle mass in arms and chest, tone all parts of body, six pack abs

    Time Limit: None, but I'd like to see a big improvement within a year from today.

    Obstacles: Mondays: school 6:30am-5:15 pm; research 5:30pm-9:30pm; Wednesdays: school 11:30am-5:15pm; Fridays: work 7pm-7am. Obviously I have many hours of study also in various hours.

    Supplements: Optimum Nutrition (ON) Whey Protein powder, Serious Mass powder, BCAA caps, creatine powder, glutamine powder, fish oil with omega 3's, flaxseed oil, mult-vitamins, and green tea extract. After a year or so (whatever recommended), I may be willing to do a cycle of anabolics, but I understand this isn't a miracle drug and I need to have my diet plan, exercise, and body in place first.

    I'd really appreciate some input guys, and I wouldn't mind shelling out some dough via paypal if I get a nice plan. Thanks everyone in advance. And let me know if you need any more information.
    Last edited by JKtheOreo; 12-03-2020 at 10:11 PM.

  2. #2
    Shsm is offline Senior Member
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    Alright, let's do this...

    A few questions:

    1. How much a week can you spend on food?

    2. Do you have a gym membership?

    3. Do you know what your TDEE is?

    For supplements I'd stick with:

    Optimum Nutrition Creatine (5g a day)

    Optimum Nutrition 100% Whey Gold Standard or Platinum Hydrowhey for PWO shakes

    Optimum Nutrition Fish Oil tablets

    Controlled Labs: Orange TRIad Multivitamins

    Ordes them all from Amazon with preferably Amazon Prime, it will be much cheaper that way
    Last edited by Shsm; 09-29-2012 at 06:58 PM.

  3. #3
    gixxerboy1's Avatar
    gixxerboy1 is offline ~VET~ Extraordinaire~
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    Quote Originally Posted by JKtheOreo View Post
    Hey guys, I'm new to the forums and the weightlifting field as a whole. I've been doing my research, and I understand diet is #1. I have seen many examples of diets on here, but I have no clue which one I should follow, so I was wondering if I could have a custom diet that fits me. Also a workout plan for my goals, and what and when I should take my supplements. I would really appreciate a few moments of your time because there is no way I can afford a personal trainer with my poor income, but I don't want to waste the little money I do have to dedicate myself to healthy nutrition and the gym.

    Background
    : I'm a 23 year old male, 5'7", 165-170 pounds, electrical impulse body fat scale determines 25% body fat, 38% muscle, and 8% visceral fat. I have a rounded abdomen. I have been working out 3-4 days a week at a gym for 1-2 hours at night time for about a month now; I've been working all abs & cardio one day, upper body one day, and lower body one day. Before this, I have only worked out for about 45 days before in my life on p90x last year, and I gained very nice strength and went from about 130lbs to 160lbs along with the milk diet (nearly a gallon a day) to gain weight with ON serious mass.

    Goals: Huge improvement in strength in all muscle groups, gain muscle mass in arms and chest, tone all parts of body, six pack abs

    Time Limit: None, but I'd like to see a big improvement within a year from today.

    Obstacles: Mondays: school 6:30am-5:15 pm; research 5:30pm-9:30pm; Wednesdays: school 11:30am-5:15pm; Fridays: work 7pm-7am. Obviously I have many hours of study also in various hours.

    Supplements: Optimum Nutrition (ON) Whey Protein powder, Serious Mass powder, BCAA caps, creatine powder, glutamine powder, fish oil with omega 3's, flaxseed oil, mult-vitamins, and green tea extract. After a year or so (whatever recommended), I may be willing to do a cycle of anabolics, but I understand this isn't a miracle drug and I need to have my diet plan, exercise, and body in place first.

    I'd really appreciate some input guys, and I wouldn't mind shelling out some dough via paypal if I get a nice plan. Thanks everyone in advance. And let me know if you need any more information.

    people will help you. also someone will not do all the work either. You dont want to be told want to do. You should want to learn what to do. Your best bet is to start in the nutrition section. Read the sticky and educational threads up top in it. They try and put a diet together for yourself. Then we will help you tune it. THat way you learn and someone isnt doing all the work for free
    If people can't tell your on steroids then your doing them wrong

  4. #4
    Lunk1's Avatar
    Lunk1 is offline aka "JOB"
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    First...we wont even discuss steroids for so many reasons its ridiculous.

    It's highly unlikely you will find someone here to be your personal trainer and dietician but....its close.

    The difference is we will help you learn by doing it yourself instead of just telling you what to do.

    Your first step is to head over to the nutrition forum. Post up your stats and goals and I will meet you over there

  5. #5
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
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    Quote Originally Posted by gixxerboy1 View Post
    people will help you. also someone will not do all the work either. You dont want to be told want to do. You should want to learn what to do. Your best bet is to start in the nutrition section. Read the sticky and educational threads up top in it. They try and put a diet together for yourself. Then we will help you tune it. THat way you learn and someone isnt doing all the work for free
    Reinforcing this. ^. Well said.

  6. #6
    MickeyKnox is offline Banned
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    this is my fault!!!

    JK, im sorry i sent you to the wrong forum. guys he's not interested in anabolics!


    these are the links to the forums that you are looking for. once again my apologies friend.

    Nutrition

    http://forums.steroid.com/forumdispl...M#.UGeYLq7X_fs

    Supplements

    http://forums.steroid.com/forumdispl...S#.UGeYTq7X_fs

    Lifting Techniques

    http://forums.steroid.com/forumdispl...S#.UGeYda7X_fs

  7. #7
    Lunk1's Avatar
    Lunk1 is offline aka "JOB"
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    Shyt Mick...I was about to finance our prairie dog hunt lol

  8. #8
    MickeyKnox is offline Banned
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    ^^ yeah that would have been great!

  9. #9
    stpete is offline Banned
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    School...Work....Research. Who has time for all that? You need to get your priorities straight!



    hahaha..J/K. Yeah, get you a diet and routine together and we'd be more than happy to help.

    Welcome and Good Luck!!

  10. #10
    MickeyKnox is offline Banned
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    Quote Originally Posted by JKtheOreo View Post


    You're killing me man. These guys are going to think I'm a stupid spammer lol.

    no they won't. i explained it properly.

    you need to not respond to this thread anymore. re post it in the appropriate forums as i have outlined for you in my correction post. if you continue with this commentary, they will think youre in the wrong forum.

  11. #11
    Shsm is offline Senior Member
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    Buy everything in bulk. Invest in some Costco or Sams Clib gift cards, they don't require a membership.

    Tyson boneless, skinless chicken is $2-3 dollars a pound. Buy a bunch and store it away in your freezer. This and eggs are going to be your main source of protein. Invest in a dish washer safe George Foreman grill and set a certain day to prepare all of your meals and store away in Tubberware containers such as Sunday. Also invest in an electronic scale to measure out your food.

    Brown rice, oats, and/or whole wheat spaghetti noodles are relatively cheap in bulk also. These will be your main sources of carbohydrates. Also invest in large bananas, they're full of nutrients and carbohydrates and very suitable for PWO.

    Buy brocolli or other green vegetables such as asparagus also. They're full of vitamins, minerals, antioxidants, fiber, and carbohydrates and you can buy them cheaply in microwave steam bags.

    Buy natural peanut butter or extra virgin olive oil, these will be your main source for healthy fats.

    Edit: Also buy cottage cheese to eat at night for slow digesting protein to prevent you from going catabolic, if the taste is a hassle put in some Walden Farms fruit jelly or pancake syrup. Yum! Personally, cottage cheese breaks my skin out. If you're the same way or cannot stomach the stuff despite the toppings, invest in some Optimum Nutrition Casein powder also. Cookies & Cream is my favorite.

    Use Walden Farms, different herbs and spices, and other 0 calorie options for condiments and pasta sauce to keep your sanity throughout.

    Does this sound okay? Next we'll find you a good workout program and determine how much of this stuff you needle to eat per day. Since you're a beginner I'd stick with the 40/40/20 C/P/F macronutrients ratio.
    Last edited by Shsm; 09-29-2012 at 10:06 PM.

  12. #12
    Shsm is offline Senior Member
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    I'll find you one. You're a college student, correct?

  13. #13
    Shsm is offline Senior Member
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    How does this sound?

    http://www.bodybuilding.com/fun/stev...e-trainer.html

    It's a 12 week transformation program crafted by IFBB Pro Steve Cook. It emphasizes the importance of time management and studying alongside lifting for your success.

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