Young Teen looking for Diet Help

[JPH09]

Very new to everything I'm 18 years old was considering steriods but then backed off, so now I'm looking for my best options to get bigger and faster without using something that will hurt me in the long run. I'm about 5'8-5'9 160-165 lbs hockey player, need solid diet help I was considering using the one suggested on the website 5,000 cals a day but didnt know if that'd be the best way to go. I also was curious about what the best protein is and if i should take creatin, my friends were also telling me to go on tokoyo trenbolone bad idea? work out tips would help as well, thanks to anyone who gives suggestions

[almostgone]

Sorry, but you need to be 18 years old for this forum. However, I will say you're making some wise choices. Holding off on AAS and evaluating your diet shows maturity.
Forget your friend's suggestions.

AG

[JPH09]

sorry was a typo

[Big]

sorry was a typo

good answer lol
I'm 18, yeah, that's the ticket...

[almostgone]

Ok, since you're 18, let's start by forgetting your friend's suggestion to try tren. Start by reading some of the sticky posts at the heading of the diet forum.
Next, I would try to figure how many calories you'll need for growth and how that breaks down into your macros...protein, carbohydrates, and fats.
Then make a draft of your diet with the calories and macros listed for each meal and post it up. That's just a brief overview of the process.
There's a lot of knowledge among the regulars here in the diet forum and they'll be glad to help you out.
Also, I'd read the rules for the forum. You have an OLD lab name in your post and posting lab names isn't allowed.

Best of luck,
AG

[JPH09]

okay so how do i figure how many calories I need for growth? I have 0 knowledge about this sorry I figure I just have to start somewhere

[almostgone]

Read through the "sticky posts" at the heading of this forum.
http://forums.steroid.com/forumdisplay.php?f=6
By the time you're done, you know which way to get started.

AG

[almostgone]

This may help you a little.
That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls

It's from one of the sticky posts.
http://forums.steroid.com/showthread...es+maintenance

AG

[JPH09]

wow thanks thats great help..

would creatin be a good or bad idea? and how often should i consume a protein shake of about 45 gs?

[almostgone]

I would tell you my opinion, but to be honest, you'll gain more knowledge if you use the "Search" function located at the beginning of each subforum. It works about like Google and you can refine your searches to certain keywords.
There's a lot of useful info here and some really knowledgeable guys that will be more than glad to help IF you do your homework.

Good luck,
AG

[almostgone]

....and yes, you'll benefit from creatine.

Good luck,
AG