Preparing for 1st Show in 24 Months - MY LOG ON DIET/TRAINING

[baseline_9]

Dude, this log is great but your missing out on views because it's in this section

Do you want me to have it moved over to the nutrition section.... You may get a bit more support then

[Ca$tro]

Wednesday 22nd August 2012
Man its my first week on days, training at nights and its hard trying to adjust.
Baseline 9 this log is ok, i am starting to kick my self looking back i know i could have done better. I do need more input and i do need more advice and if you think that i will get more response in the nutrition section then by all means move it there please.
Lets get the ball rolling prep for next summer - thats tthe dead line then 6 months fine tuning before any contest. Am i being realistic? have a got enough time to progress this far in this amount of time??? Can i compete??? Lets try.....

[Ca$tro]

Another Question
I am about to order Optimum Nutrition Why and Caesin, any other suggestions???
I have tried CNP ProPeptide and BSN Syntha6 but wanted to try something else now....

[Ca$tro]

Right People, i am unsure of my BF%, i have bought these calipers that looked ok called the "Accu-Measure" any one heard of them...
I am going to start tracking my weight and BF% too...
I have just taken a reading and it is says i have 2-Inches of Fat on me or 50mm... Man thats more than i expected...
My weight is of right now 91.4KG...
Now i have definately hit a plateu combined with having the last 3 weeks up and down due unemployment, new job timing adjustments, family issues and no i am not using them as an excuse but i have had a real hard time fitting everything day and man go easy on me this is a learning curve for me. Yes a fell at a hurdle but i am up and roaring to get back to work in the gym and to progress, the progression so far thsi year is that i have lost a far amount of weight but unfortunately some strength and muscle too. However with work in order i just need to get the gym going regular 7 days as well as sort my diet plan out, adjust macros due to the decresed weight. Now i am going to repost this post in the nutrition forum as i want advice and help from people who have achieved great gains through combined dieting and training...

Right here is my proposed diet -
So, weight 92 KG for arguments sake.
then height 6 ft. (182.88 cm)
age 34. 35 in Nov. giving me three months to look good for my bday.
Now what next i belive i read GBrice's post cutting 101 and going off that its the TDEE -
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
so for me 66 +(13.7 x 92)+(5x182.88)-(6.8x34) = My BMR - 2006.3

Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
so again for me 2006.3 X 1.725 = 3460.8675

Now quote me if i am wrong but thats alot of cals, have i done my sums wrong??? HELP PLS
Right just so you know i am on a cut... not a bulk...
I like eating Chicken breast/Tuna/Oats/Eggs...

Below i am going to cut and paste an altered diet as a starting point please please please chime in and help a brother get the numbers and foods right...
I wake up at 6.30-7 work at 8.30 and train at 6-7 followed by cardio for 30 mins-45 mins then home food and bed around 10-11.


________________________________________
AGE 34
WEIGHT 92 KG (203 LBS)
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 25% TARGET BF% = 10%

KATCH MCARDLE BMR 2006.3 TDEE 3461 LBM (203 X.80 = 162.4LB/74KG)
________________________________________
DRINK WATER 4 LTR DAILY
________________________________________

MEAL 1. 08:00AM PRO/CARB/FAT/CAL

8 EGG WHITES + 2 WHOLE EGGS 44G/9G/5G/181
1/2CUP (60G) OATS 5G/27G/2.5G/228
COFFEE /GLUTAMINE TOTAL : 49G/36G/7.5G/409KCAL

MEAL 2. 11:00AM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL

MEAL 3. 14:00PM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL

MEAL 4. 17:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 5. 20:00PM PRO/CARB/FAT/CAL
OPTIMUM WHEY 24G/2G/1G/110
1 BANANA 0G/20G/0G/75
1/2CUP (60G) OATS 5G/27G/2.5G/228
CREATINE / BCAA TOTAL : 29G/49G/3.5G/413KCAL

MEAL 6. 21:00PM PRO/CARB/FAT/CAL


8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 7. 23:00PM PRO/CARB/FAT/CAL

8 OZ. SALMON 46G/0G/4G/220
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 58G/5G/4G/248KCAL


MEAL 8. 00:00AM PRO/CARB/FAT/CAL

CASEIN SHAKE 23G/4G/1G/117
1 SPOON PEANUT BUTTER 5G/3G/8G/100
MULTI –VITAMINS TOTAL : 28G/7G/9G/217KCAL
________________________________________
DAY TOTAL = PROTEIN: 324G / CARB: 161G / FAT: 40G / CAL: 2327 KCAL
________________________________________


Right boys help out where you can all helps appreciated....

[Ca$tro]

Monday 27 aug
Trained legs
Seated calf raise
Standing calf raise
Calf raise on leg press machine
Squats
Leg press
Leg extensions
Lying ham curls
Stiff leg reads
30 min cardio
Diet was clean today

No response to my proposed diet yet...

No response to th

[Ca$tro]

Ties 28th Aug
Trained chest
Bench press
Incline bench
Flyes
Decline bench
No cardio

Anyone help with diet questions posted previously?

[Ca$tro]

right folks i am back with an adjusted Diet, thanks to 405...
Back to normal routine, wish me luck...
One more thing man its a bit embarrasing but i am sure i aint the only one... I am getting bad wind from eating all this protein what should i do???
Thanks

AGE 34
WEIGHT 92 KG (203 LBS)
HEIGHT 6'0 (182.88 CM)
BF% CURRENT BF% = 25% TARGET BF% = 10%
LBM 152.25 LBS BMR 1861
MAINTAINANCE 2283 CALS CUT 2000 CALS
300G PROTEIN = 1200 CALS / 100G CARBS = 400 CALS / 44G FAT = 396 CALS
CARBS BEFORE AND AFTER WORKOUT ONLY
45 MINS CARDIO DAILY

DRINK WATER 4 LTR DAILY


MEAL 1. 08:00AM PRO/CARB/FAT/CAL

8 EGG WHITES + 2 WHOLE EGGS 44G/9G/5G/181
1/2CUP (60G) OATS 5G/27G/2.5G/228
COFFEE /GLUTAMINE TOTAL : 49G/36G/7.5G/409KCAL

MEAL 2. 11:00AM PRO/CARB/FAT/CAL

2 CAN TUNA (240G DRAINED) 60G/0G/2G/258
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 62G/5G/2G/286KCAL

MEAL 3. 14:00PM PRO/CARB/FAT/CAL

1 CAN TUNA (120G DRAINED) 30G/0G/1G/129
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 32G/5G/1G/157KCAL


MEAL 4. 17:00PM PRO/CARB/FAT/CAL

8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 5. 20:00PM PRO/CARB/FAT/CAL
OPTIMUM WHEY 24G/2G/1G/110
CREATINE / BCAA / MULTI VITS TOTAL : 24G/2G/1G/110KCAL


MEAL 6. 21:00PM PRO/CARB/FAT/CAL


8 OZ. CHICKEN BREAST 44G/0G/6G/230
100G BROWN RICE (COOKED) 2G/22G/1G/105
1 CUP BROCCOLI 2G/5G/0G/28
TOTAL : 48G/27G/7G/363KCAL

MEAL 7. 00:00AM PRO/CARB/FAT/CAL

CASEIN SHAKE 23G/4G/1G/117
1 SPOON PEANUT BUTTER 5G/3G/8G/100 TOTAL : 28G/7G/9G/217KCAL


________________________________________
DAY TOTAL = PROTEIN: 291G / CARB: 109G / FAT: 34.5G / CAL: 1905 KCAL

[Ca$tro]

Here goes folks, been out of training for four months due to an accident, planning on getting back in the gym on Wednesday, that's when it opens after nw yr.
Four months out, off diet, off training, feels like I have returned to stage one. Going to stick to diet as last post, watch this space one year to get to my goal, is it achievable?
I had come so far but I can't look back, I have no choice but to look forward and achieve this for my self and my kids. I did think about joining another forum and starting all over again but I can't leave this forum and the great people behind as they have helped me progress physically and mentally. I know I am going to get slated off some people but I have to accept that I fuc*ed up big time and I have to face the consequences. I totally understand if no one helped any further but in a few months when I progress feel free to give advice, I have nothing but respect for your advice. Yes help is required now to fast track my self back to where I was... So here goes lads...

[Ca$tro]

Im back

[Ca$tro]

Tuesday 30th April 2013

I am back Again??? I know I am going to criticised but its due... I gave up training in September 2012 due to work and family commitments. I and my brothers have bought a couple of businesses and I have had to dedicate my time to them as well as having a second child. This has really put me back in my training plan, I have had to change everything. Yes my body fat percentage increased too... I have been in and out of the gym this year and now feel I am ready to get things back on track...
I have had advice from a personal trainer who is helping me out.

So my stats and diet are below

Marital Status - Married with 2 children
Age - 35
Weight – 102kg (225LBS)
Height - 6'0 (182.88cm)
BF% - around 30%

Train from 9am - 10.30am (Mon-Fri) (1 hour weights followed by 1/2hr cardio)
Sat and Sun 1 hour cardio


Katch McArdle - BMR 1743 TDEE 2701 (Not sure about the figures)
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

Water 4 Lt Daily

AIM = To be a body builder

Meal 1. 8:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228
Black Coffee
Total:49g/36g/7.5g/409kcal

Meal 2. 11.00am PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228

Total:29g/49g/3.5g/413kcal

Meal 3. 1:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal


Meal 4. 4:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 6. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal


Meal 7. 12:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28

Total:58g/5g/4g/248kcal


Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100
With Multi -Vitamins

Total:28g/7g/9g/217kcal

TOTAL FOR DAY = PROTEIN : 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal
Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E


Yes I am back where I was a year and a half ago. But its a learning curve... We all mess up several times, I have and I am picking my self back up...

Now, I may drop the tuna due to the water content and replace it with chicken breast. I love chicken.
I need a mod to help me change the title to 'MY LOG' please... I think keeping this log has kept me motivated and there are so many great people on this site with solid advice... HELP ME OUT PLEASE... CRITICISE ME IF YOU WANT TOO... I WILL TAKE IT ON THE CHIN...

I will get new pictures up this week for your feed back...

Today I trained Chest and Calves.
Warm up
Bench press 4 sets - 60 kg 10 reps, 100kg 6 reps dropped to 60kg 4 reps, 100kg 4 reps dropped to 60kg 6 reps, 60 kg 10 reps
Incline bench - 21s 4 sets
Flat flyes 4 sets 10 reps
Incline flyes 4 sets 10 reps
decline flyes 4 sets 10 reps
Cable cross over 4 sets 15 reps
Pec Dec FST7

Seated calf raise 4 sets - 40 kg 20 reps, 60 kg 20 reps, 80 kg 12 reps dropped to 60 kg 8 reps, 60 kg 20 reps
Calf raise on leg press machine 4 sets 15 reps
standing calf raise 3 sets

Cardio 30 mins treadmill maximum incline speed 4, 2 miles covered, 650 cals burnt
Jogging 15 mins 200 cals burnt

Diet is clean and I am trying here guys so all help, criticism appreciated...

Again can a mod please help change my title to 'MY LOG'

[Ca$tro]

Wednesday 1st May
Trained Quads

Leg Ext - 3 sets warm up
Squats - 60kg 10 reps/ 100kg 8 reps/ 140kg 6 reps/ 60kg 15 reps
Leg Ext - 4 sets 15 reps
Leg Press - 160 kg 10 reps / 240 kg 10 reps / 320kg 8 reps / 160kg 15 reps
Leg Ext - 4 sets 15 reps
Squats - 4 sets 15 reps 60kg
Leg Ext - 4 sets 15 reps

Feeling tired due to lack of sleep last night.
Cardio 30 min on treadmill/ 15 incline / speed 4 / 2 miles covered / 650 cals burnt
15 mins on stepper

Diet is clean, plenty of protein and low amounts of carbs.

Still need a mod to change the title please to 'MY LOG'

[Ca$tro]

5TH AUGUST 2013 -

Had a rough year and have been out of training, but this log shows that I have worked hard and then crashed out not being able to stick to original goals. I am not quitting, nor am I abandoning this log... This log is evolving... It is going to take shape and achieve its goals... Even if they are a year or so late...

Now I need honest advice on diet/training routines/supplements etc... All help is appreciated and will always be heard.
I am looking at gyms at the moment, and filling up my cupboards, so please do feel free to chime in and give me some motivation.

[Ca$tro]

Here is a meal plan that a friend has tried to help me out with, can you critique and compare it to my existing diet. I understand that there is more variety in this diet plan which is good, but I prefer simple chicken and rice or egg whites, may be including the odd steak if its not eaten to late in the day. I find with fish like salmon or tuna I get bad heart burn, I use the spring water canned tuna for example or a fillet of salmon grilled.
Some people are saying eat a banana with the shake after a work out others are saying avoid it, what's your take on this??
What supplements do you think are advisable to take, I have BCAA, Glutamine, Creatine but I have not been taking the creatine as I was advised it would increase water retention in the muscles and not aid muscle growth.

Kel Kel - I am reading the log that you have asked me to but man that's one long log... I am only on page 2 but learnt something about carb cycling, still don't understand it but I do understand from reading the log is that muscle tissue is important and that wasteage of muscle tissue should be avoided even in the pursuit of fat loss, its a matter of trying to find an alternative, increased cardio, carb cycling, etc
whats KETO????


Meal Schedule
Meal 1 5:30 am
Meal 2 8:00 am
Meal 3 10:30 am
Meal 4 1:00 pm
Meal 5 3:30 pm
Meal 6 6:00 pm
Meal 7 9:00 pm
Meal 8 11:00 pm
8 meals instead of 7 but two of those are protein shakes.

7-8 LITRES OF WATER DAILY

Meal 1 5.30
Protein shake / Fruit / Half cup of Oats or Half cup of Whipping Cream on leg days.
Meal 2 8.00
3 egg whites and 3 whole eggs (you eat the amount of eggs you are currently eating)
8 ounces lean beef or 1 cup cottage cheese,3/4 cup oatmeal
may substitute a 6 egg omelet with 2 ounces cheese, 2slices whole-grain toast with almond butter, 1 apple.
Meal 3 10.30
Protein Drink: 3 scoops protein (60 grams), 4 tbsp healthy fat source (olive oil, flax oil,
almond butter) or heavy cream. – Optional: 1 serving low carb fruit.
You may substitute 2 cans tuna (water packed), 1 cup cottage cheese and 1/2 cup pineapple (unsweetened).
Meal 4 1.00
12 oz chicken breast (or other lean protein source),
1 cup cooked brown rice (or other complex carbohydrate source).
Optional: 1 or 2 servings of low carb fruit or vegetables.
You may substitue 8 oz roast beef, 1 or 2 ounces Swiss cheese, 2 slices rye bread, 1 apple, salad.
Meal 5 3.30
2 cans tuna or 10 oz turkey breast
1 cup cottage cheese
1/2 cup pineapple (unsweetened) or 1/2 cantaloupe
You may substitute a drink with 3 scoops of protein (60 grams)
2 tablespoons healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Meal 6 6.00
10 oz steak, chicken, turkey or fish
8-10 oz baked potato or sweet potato
1-2 cups low carb vegetables or salad.
Meal 7 9.00
8 oz. chicken
6 oz. sweet potato
Meal 8 11.00
Protein pudding – mix 3 scoops Protein (60 grams) in a bowl with just enough
water to make a pudding texture. Add 2 tablespoons of almond butter, walnuts, or heavy cream.
You may substitute six egg whites, 8 ounces chicken breast, one serving low carbohydrate vegetable or fruit.

Protein sources during the gaining phase: 40% of diet.Lean beef, whole eggs, cottage cheese, chicken, turkey, fish and egg whites.Protein powder should be a mix of whey and casein. Make sure the whey is a mixture of isolates and whey concentrates.
Complex carbohydrates should come from oatmeal, rice, potatoes baked or boiled, sweet potatoes, yams and all variations of beans. Peas, corn and whole grain products may be used in moderation. Apples, pears and pineapple may be eaten as a complex carb as well. 30-40% of diet
Fats should come from olive oil, coconut oil, flax oil, sunflower oil, safflower oil, almond butter, almonds, walnuts and heavy cream. 20-30% of diet.

[Ca$tro]

Man I am surprised that no ones chiming in and helping a fellow Trojan out... have you never fallen only to rise stronger the next time???

[Ca$tro]

I need the name of this log changing how do I do that?

[Ca$tro]

Well I guess I aint getting any help here, so I am just going to have to go at it alone and wait and see if any one chimes in. I aint going any where...
I will be back ;-)

[OnTheSauce]

So many meals. You wouldn't rather do 5 or 6 bigger ones?

[Ca$tro]

So many meals. You wouldn't rather do 5 or 6 bigger ones?

I agree that at the moment I have issues, serious issues with my diet and I need to get this right so I am going to start all over with the diet and the food stuffs in the diet... I am also going to order my supplements, anybody help with what I should buy... I tend to take BCAA's Glutamine Creatine MultiVits and most importantly a Protein shake. I want to know should I be taking a Whey shake? or Caesin shake or both? and if am to take Whey is it better to whey isolate?? heres a link Optimum Nutrition this is where I order my supplements normally.
Before I start training I need something to motivate me and keep me going which is getting the diet sorted, getting my self mentally focused, starting the log, getting pictures taken of what I look like now and then I can compare it every week, measuring my weight and body fat %, getting the supplements right.

Please help me work this out, I am at work right now but this week I am going to start working the diet out from the TDEE onwards. I will be training in the evenings around 6.30pm. I wake up at around 7am and I sleep around 11pm.

[Ca$tro]

ok so here goes: all data for calculations is taken from this site

BMR
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66+ (13.7 x 105 = 1438.5) + (5 x 182.88 = 914.4) - (6.8 x 36 = 244.8) = 2174.1
So BMR = 2174.1

TDEE
I wreckon whilst training I fall in the moderate section
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
2174.1 x 1.55 = 3369.855

What do I work out now

[Ca$tro]

bump bump bumpier

[Ca$tro]

My stats are
age 36 in nov
weight 105kg
height 6ft

[Ca$tro]

come on guys I need the help with the diet please, once this is set I can plan on getting the shopping done accordingly and get my bone idle arse back into shape...

Pleeeeeeaaaasssssseeee

[Ca$tro]

how do I calculate my LBM?
I have been on a few calculating sites and all results vary from 68 - 75kg

[baseline_9]

Give me the following and I will sort u out.... Have a bit if spare time 2night... Do you want a program? What are you looking for...

Weight in lbs
Bodyfat% or a picture for a guesstimate....
Training routine....
Cardio routine....
Goals?

Still looking to compete? If so when, and what show?

[Ca$tro]

Hello Baseline9,
Thank you for your reply, I appreciate it bro.
I would not mind a programme if you have one...
I am looking for a diet tailored to me losing fat, but more importantly putting on muscle and keeping the muscle. I have been on a cut before and ended up losing a lot of muscle, I have read that by training regular and incorporating cardio I will eventually cut the fat and yet maintain muscle. I do want to compete eventually, originally I set goals and I guess I did not consider other factors which resulted in me not training since last September, I am not here to dwell on the past but to move forwards in an organised manner.
I believe for me to forward I will need to start with my diet first, including supplements.

My workouts will be from 7pm till 9 pm starting with an hour weights followed by 45-60 mins cardio.
One body part a day, followed by cardio. I was weight training Monday and Tuesday rest Wednesday then train again Thursday Friday Saturday rest on Sunday. On rest days I would do one hour cardio.
Cardio consisted of 30-45 minutes on treadmill or 30-45 min stepper followed by 15 minutes on the other machine depending on which I started with.

Goals are to become a beast, and achieve a life time goal of competing. I live in a rural area where training and personal trainers are very limited. The gym I go to is aimed more for body builders and has some good but old equipment. The gym open 9am to 9pm mon to fri and 9 to 2pm on weekends or bank hols. Now my membership has expired and I do have the option of going to a gym called Pure gym which is more commercial and limited with weight training equipment, the only adavantage is that it is 24 hours. I was debating which gym to join but decided on the bodybuilding gym as it suits me far better for the training I want and its closer to home.

I would love to compete in a years time, but only if I am prepped to win... I know and fully understand that I am long way from this but I need some help and guidance and I believe I will do it. I have not looked at any shows over here in the UK yet, thought I would get my self into shape and assess it from there??

I have attached pictures for BF%, as you can see I am heavier than I have ever been before, bf% is high and needs a lot of work.
My strength is virtually zero.

Fire away and yep hairy I am, I aint waxed in a year, just work sleep work sleep...
I work from 8am to 6pm 5/6 days a week
My weight in LBS is 231.4lbs

[Ca$tro]

[Ca$tro]

As you can see from my picture I have ballooned in a year and lost all definition, in effect I am back at the start with diet, training etc...

Can a mod please please change my title on this log to simply read MY QUEST

[Ca$tro]

Baseline man, I appreciate your time and input and apologise for any inconveniences mate...

[baseline_9]

I will get back to you tonight.... I'm sure we can come up with a decent game plan if your ready to put some serious work in....

[Ca$tro]

I will get back to you tonight.... I'm sure we can come up with a decent game plan if your ready to put some serious work in....

No rush Baseline bro, I am ready to dedicate time/life to the gym and take it all the way this time... My dad always says your "health is your wealth" coming up to 36 I am feeling like I understand this phrase so much more as if I don't start to look after my health now then I am in for serious trouble later on down the road. That's one of the reasons that I am in the pursuit for a better me.
The problem is that family don't comprehend what body building is, they never will, yes they believe in sports and staying healthy but only certain sports opposed to others. I am doing this for my self to prove to family and friends that I can achieve this and get some where as well as make my 2 kids proud of me... I am in it for the long haul and hope to achieve from it, no point being here if I am not going to try and come first. I have been through a rough year, but I am not looking back I am looking to better my self, learn from my mistakes and become stronger and fitter mentally and physically than I have ever before in my 36 years of life.

I think I am having a mid-life crisis...

[Ca$tro]

What do you think of optimum nutrition's whey?
I have tried CNP propeptide - thick and filling#]
BSN Syntha 6 - a little thin but nice flavour
Optimum Nutriton - Whey and Caesin seem to be hitting the spot...
But I guess what I want to know is which is better for muscle growth

[baseline_9]

I only buy from Myprotein or bulk powders m8... Have used optimum in the past but would rather not pay for a fancy package

[-KJ-]

I only buy from Myprotein or bulk powders m8... Have used optimum in the past but would rather not pay for a fancy package

This. Last 3/4 times of gone with either of the two mentioned above. Have gone with unflavoured but can taste like shit. Generally I get a flavoured protein and all other supps unflavoured.

[krugerr]

As above - I only buy from MyProtein, the flavours aren't fantastic. But I'm not buying a delicious milkshake, I'm buying protein. It's cheap, cheerful and does the job. MyProtein also do a lot of flavouring drops and they cover pretty much all your supplement needs.

I'm not sponsored by the way! It just seems people are so unaware of pricing that they're happy to pay £80 for 2kg of whey in a GNC store, all because the 120lb guy behind the counter said it would make them big.

[Ca$tro]

Protein will mainly come from food but after training and before bed I will be taking a shake. Now before bed I believe nad correct me if I am wrong, a slow release protein shake like Casein is appropriate?

Baseline mate any look with the diet?

[krugerr]

Protein will mainly come from food but after training and before bed I will be taking a shake. Now before bed I believe nad correct me if I am wrong, a slow release protein shake like Casein is appropriate?

Baseline mate any look with the diet?

Casein is slower releasing than whey, but you could have beef or cottage cheese.

[Ca$tro]

i have tried cottage cheese before, don't mind that either, your thoughts on drinking raw egg whites before bed...

[krugerr]

i have tried cottage cheese before, don't mind that either, your thoughts on drinking raw egg whites before bed...

As long as they're pasteurised.

[Ca$tro]

hows this diet look???
I have got to get help on getting this nailed...

Wake up at 6.30

Meal 1 @ 6.30am
8 egg whites and 2 whole eggs
half cup of oats soaked in water (love em)
1 cup black coffee

Meal 2 @ 9.00am
2 cans of tuna with half cup broccoli

Meal 3 @ 12pm
chicken breast with white rice and half cup broccoli

Meal 4 @ 3pm
Chicken breast with white rice and half cup brococoli

Meal 5 @ 6pm
Chicke/Tuna/Steak/Salmon either of them with white rice and broccoli

Train @ 7pm

Meal 6 @ 9.pm after work out
Protein Shake, with bcaa, creatine, glutamine, multi vits

Meal 7 @ 11.30pm before bed
cottage cheese or shake or egg whites

I know its basic but its something to work on

[Ca$tro]

i can substitute the white rice with sweet potatoe