Starting over...on this forum....

[no1snowman]

Im 6' 10" 322lbs was on another forum then was told to come here..dont know my body fat til mon evening...looking the best diet to lose lil and to gain lil mass....( I think I said that right)..I run about 3 miles aday..and in very good shape (I think)...age 35..been working out for 2 yrs...people laughed when I told them I want to get BIGGER.....not rounder...bigger..need a good solid diet for everyday......was planning on doing my first cycle till, was told try here fist....here's a pic , takin lastnight....other pics I have wont load up on here says file to big.....?????dont know how to shrink um....so...what should I eat....I forgot to add I run everyday and lift every other day..

[IBdmfkr]

Post your current diet so we can have an something to work off of.
Also what's your current routine look like.. and btw, quit running.. Start walking.

[svarturer]

The stickys help alot

[toofatbuilder]

The stickys help alot

for sure. bein a new member, you would be suprised on what you can learn just by readin stickys. once you get your bf% measured repost all your stats... diet and any workout scedule you got.

[no1snowman]

yup will do...

[Daddy Fatsacks]

Post your current diet so we can have an something to work off of.
Also what's your current routine look like.. and btw, quit running.. Start walking.

just out of curiosity, why walk? wouldn't running burn more calories?

[IBdmfkr]

All depends on getting your body to your THR(Target Heart Rate).. here's the formula, 220-(age) x .6-.7
Ex:
20yr old. 220 - 20 = 200 x .7 = 140 beats per minute. Most ppl exceed this while running, walking on an incline or using the eliptical is ideal, use a heart rate monitor for better calculations and keep this level for 30-45minutes.

[*Narkissos*]

Thanks for posting this thread... I berated the members for this shitty conduct in the other thread.

Good luck mang

[no1snowman]

Im still typing in all that info you guys need...and as for narkissos, thanx for stickin up.....im just a newbe on here, and I know you guys meet alot of people that BS...but im just trying to get bigger..Ive been doing the same
routine sence high school....of course with much more weight....got into this more serious 2 yrs ago...need about 1 1\2 hours i'll have it up...( that sounds bad)

[no1snowman]

I going to do my best to explain all these number to you. .But this is the program I started with awhile back. I gave you the whole scale just incase someone would like to try it out..
It’s a progressive scale.. The Colum on the far left is your max weight you can do one set of...At the top is how many reps you do…..lets say your bench is 3oo your 1st set will be 10/ 200…2nd is 9/205 and so on…and so on….Till you get to your last which would be your max…usually a neg…..

Max 10 9 8 7 6 5 4 3 2 1 reps
100 65 70 70 70 75 75 80 80 85 100
110 75 75 75 80 80 85 90 90 95 110
120 80 80 85 85 90 95 95 100 100 120
130 85 90 90 95 95 100 105 105 110 130
140 90 95 100 100 105 110 110 115 120 140
150 100 100 105 110 110 115 120 125 125 150
160 105 110 110 115 120 125 125 130 135 160
170 110 115 120 125 125 130 135 140 145 170
180 120 120 125 130 135 140 145 150 150 180
190 125 130 135 140 140 145 150 155 160 190
200 130 135 140 145 150 155 160 165 170 200
210 140 145 145 150 155 160 165 170 180 210
220 145 150 155 160 165 170 175 180 185 220
230 150 155 160 165 170 175 185 190 195 230
240 160 165 170 175 180 185 190 195 205 240
250 165 170 175 180 185 195 200 205 210 250
260 170 175 185 190 195 200 205 215 220 260
270 180 185 190 195 200 210 215 220 230 270
280 185 190 195 205 210 215 225 230 235 280
290 190 195 205 210 215 225 230 240 245 290
300 200 205 210 215 225 230 240 245 255 300

You guys get the Idea…..I do this with everything but cables and dumbbells.. I still do the 3 set of 12… as for my work out..


Mon….squats, leg press,leg extn,leg curls,standing and sitting calf raises

Tue…..bench,incline bench, flys

Wed…shrugs, seated rows,cable pull downs

Thurs...off..

Fri…...curls barbell, seated dumbbell curls, tricep cable push downs,

And that’s about it besides my running everyday….sat and sun are off days…
Now for my Diet….it’s simple I stay away from fried foods, and eat lots of fish and beef….(how much)..about 4lbs of salmon and for beef about 24 oz aday…..snacks 3 apples…2 oranges….half a gal of milk aday…3 lt of water aday…….been loosing lots
But it started to tapper off…bf is..22.532….so now you guys have all the info.and sorry it took so long….

[spittin' 'n cussin']

if i was in your body i would cut the fat off and not worry about getting bigger yet. you seem to have to body type where u can gain lbs pretty easy so worry about that later.

as for your diet, the guys here are going to ask u to post your entire daily eating habbit with times of day for each meal, number of cals, protein, fat, and carbs for each meal as well.

man, being 6'10" 322, if you hang around this diet forum for a few months and get a good diet (maybe run a good cycle eventually...sshhh u didnt hear that from me) i could see u as a pro something...actor, wrestler (the fake shit, so actor)

[no1snowman]

All I need is some help with a eating plan.....I dont know if the girl in the gym did everything right to get my BF%....seems low but...I dont know...Ya make me a meal plan.. and I can stick with it....thax....

[zimmy]

how many points did she use with the caliburs?

[no1snowman]

She did it in 10 places....

[spittin' 'n cussin']

...Ya make me a meal plan.. ....

i promise u that wont happen...here is a helpful link:
http://forums.steroid.com/showthread.php?t=180184

[mwolffey]

you are 6 ft 10 inches?...

[no1snowman]

Thats why I think she did something wrong, I figure with the numbers you guys give I should be about....BF% 25 or so.....