A pic

[nilrac]

I need to work on everything, and I want everything bigger and better! But this is me at 173Ibs currently. Hopefully I can make some good gains over the next 6 months and add alot of mass. If I make any real progress I'll post another pic for comparsion.

I attached the pic to this post (jpg).

[Timm1704]

how old are you?
how tall are you?
how long have you been training?

you have a nice look to your physique, and with time and effort you should fill out very well.

what is your diet like?

[nilrac]

Hey man,
I am 24, 5ft 11" and have been training for around three years total, more seriously for 1.5 - 2 years. Not sure at all what my BF is.

Average day of eating... (taken from another post I made)

...not got calorie info handy, but it adds up to alot with the shakes I take.

8am. Non trainng day, N.O Xplode on waking, followed by...
Wholemeal breakfast cereal with full fat milk
10am. Protein + Complex Carb shake w/ 2 Norateen
12 noon. usually some pasta or something like that (high carbs)
2pm. Protein + Complex Carb shake w/ 2 Norateen
5pm. Main meal, either chicken again or steak or similar (high protein&carbs)
8pm. Protein + Complex Carb shake
10pm. Peanut butter sandwiches on brown bread w/ some cookies and milk
12am. Protein + Complex Carb shake w/ Norateen
Sleep.

Finding it hard to cram all that in tbh. Will alternate diet, for instance had porridge today for breakfest and at noon I had four poached eggs and so on. Trying to eat as clean as possible and as much as possible, but the shakes bag you up!

Anyway was 150lbs when I started working out in 2004, now I am at 175lbs, though ofcourse that changes a touch on a daily basis. Was 173 when I jumped on the scales this morning. Was thinking of juicing somewhere down the line after more natural training. Got to work much harder on my legs, as well as the rest.

Thanks for the response mate.

(currently off the Norateen and I am not using any creatine at the moment either)

[5ifthCitizen]

you're looking pretty solid for 175 man but damn thats a lot of protein shakes relative to the amount of actual food intake. 25 lbs natty in a couple of years is decent but i think you could be gaining a lot more....maybe taking out a couple of those shakes and adding a couple of real meals in. Ive always found that food helps me a lot more than shakes. also whats your workout like??

[Pops1985]

Nice Diet Dude

[lifta_00]

hey bro i used the norateen aswell and i have too say its rubbish if you actually look at the ingrediants theres not enough of them to do anything i mean 20 mgs of methyl per serve which was like 2 or 3 tabs (cant remember exactly) you need around 300-1000mgs to make it work. and that stuffs expensive too!! you can buy good methyl products on bb.c o m that have a lot more mgs per serve just my 2cents.

looking good tho bro keep up the good work it looks like it paying off!!

[nilrac]

Thanks for all the responses.
I am based in the UK, what other natural test "enhancer" should I use then, instead of Norateen? I have some of BSN's product on hand and also iSatori's ISA Test. Are they better?

I asked about these products in the PCT forum, as I figured they would be good as part of PCT, if and when I ever do my first cycle. I've also heard that Alpha Male is a good product, but have never tried it. Anyway, I'll try something else in a month's time and see what it does for me...

I'll take out a shake or two and add in another small meal and see how that works for me.

As for my workout routine, right now it's kinda all over the place. I did have a solid routine for a long time, but right now I am just trying to mix it up and give my body a shock so as to stimulate growth, as I've found it hard to make any good gains lately. I think the change-up has worked a bit. Just listening to my body...

Thanks again.

[ronan the barbarian]

hi mate,ive tried norateen too..just a waste of lots of money.

your diet is shat,cereal,some pasta and peanut butter sandwiches,

my breakfast alone is,

1 bowl of porridge,
1whole egg+3 egg whites,
1/2 tin of baked beans,
1 piece of wholemeal bread toasted,
1 blend up which contains(2 bananas,1 orange,1 pint of semi skimmed milk and 3 scoops of reflex protein@ 60mg)

and this is nothing compared to some people on here.

you should go to the diet forum and read up a lot,some great info there,

oh meant to say looking good,and if your diet was better youd look better too

[ronan the barbarian]

oh and if i were you id stay away from magic pills,they are just a huge waste of money.
save your money and buy a good quality protein and creatine.and maybe some glutamine.spend the rest on real foods

[nilrac]

Thanks for the response dude. Going to work on my diet ALOT. Just had four poached eggs and a glass of fruit juice, high carb drink. Had porridge earlier, that stuff is SO nutritious, might eat some more again today.

But yeah, diet is definitely a gradual process, you can only eat so much before you become sick, so you have to build it up steadily, which I am trying to do. So yeah, I am trying some new things and upping the proper food and cutting down a bit on the shakes. I'll forget about Norateen e.t.c. for now and get back on some quality creatine soon. I had a great fillet steak last night with veg and salad, it was awesome. Had prawns to start too. I need to eat loads more of that! I'll have some pasta shortly, then some chicken later and improvise from there on! Haha...

Thanks again for all your help, advice and kind comments (everybody). It's appreciated.

[ronan the barbarian]

no probs at all.
when i first come on this site(properly) i thought i was eating loads till i read about diet and got advice from others and soon realised i was eating hardly nothing at all.
i only have half my intestines left (after major op) so its even more difficult for me to put on weight,but one thing i do is cook 4 large chicken breasts every morning while eating breakfast.
then have one with every meal,i used to have a mars bar after every meal but it made me a little fat and spotty so now i have chicken instead.

that can be as much as 1000cal and 175mg protein extra in your diet every day,depending on size of chicken.

just a little tip hope it helps

[Timm1704]

my diet:

1. 6 egg whites, 2 yolks, 2 pieces oatmeal bread
2. protein shake, banana (post workout)
3. potatoes, 2 tins of tuna
4. 2 chicken breasts, vegetables, rice
5. protein shake
6. 6 egg whites, 2 yolks, one piece oatmeal bread

this is a maintenance diet for myself, back to bulking soon, although the only thing il change really is my protein shakes, will be using a higher calorie shake, with added oatmeal and/or yoghurt. this takes me up to between 5000 and 6000 cals

hope this helps with ideas

[number twelve]

sweet avy nilrac...

[nilrac]

sweet avy nilrac...

A.B. is the man! And a good friend of mine!
...thanks!

[briancb1]

My cutting diet is better than your bulking diet:

4 egg whites, 6oz chicken, 1/2 cup oatmeal, water
1 chicken breast, veggies
1 chicken breast, veggies
1 chicken breast, carbs
fruit - workout
protein shake, veggies/carbs
chicken/pork/steak veggies, yam/potatoe
go to bed early and get lots of sleep 8-9+ hrs

about 2500 cals and I do cardio in am EOD and I do a little cardio (15 min) after I do weights, 4 days a week.

Drop all that crap: cookies, PB&J, full fat milk - get your fat from flax or fish oils. You can have that stuff as a cheat meal but honestly if that is a staple of your diet I'm suppries you arn't fat. In fact you could be probably ripped pretty easily once you clean up your diet with some cardio.

Drop the shake before bed and eat something real, in fact drop all but 1 shake (your PWO shake) and replace them with some sort of high protein meats or something and eat some fiberous veggies or brown rice or a potatoe. You will get the results you want much quicker.

Want some diet advice, IBD is the man, suprised he hasn't commented yet.

[D9S0M]

My cutting diet is better than your bulking diet:

4 egg whites, 6oz chicken, 1/2 cup oatmeal, water
1 chicken breast, veggies
1 chicken breast, veggies
1 chicken breast, carbs
fruit - workout
protein shake, veggies/carbs
chicken/pork/steak veggies, yam/potatoe
go to bed early and get lots of sleep 8-9+ hrs

about 2500 cals and I do cardio in am EOD and I do a little cardio (15 min) after I do weights, 4 days a week.

Drop all that crap: cookies, PB&J, full fat milk - get your fat from flax or fish oils. You can have that stuff as a cheat meal but honestly if that is a staple of your diet I'm suppries you arn't fat. In fact you could be probably ripped pretty easily once you clean up your diet with some cardio.

Drop the shake before bed and eat something real, in fact drop all but 1 shake (your PWO shake) and replace them with some sort of high protein meats or something and eat some fiberous veggies or brown rice or a potatoe. You will get the results you want much quicker.

Want some diet advice, IBD is the man, suprised he hasn't commented yet.

Where's your efa's?

[nilrac]

Thanks for all the advice.

As an example of what I've had today,

Breakfast was toast and a cup of tea (was at my lady's place)
Got home and had a big bowl of porridge w/ milk, and a couple glasses of fruit juice
4x low fat yogurt, high carbs, like 20g per tub (quite a nice addition i think)
4 poached eggs
-weight training w/ some NO Xplode prior-
2x chicken breast
prawn cocktail with salad
chicken and boiled rice
2x low fat, high carb yogurt
protein + complex carb shake
bed