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i am the sacredo Registered: 06/24/04 Posts: 1,616 Last seen: 15 years, 5 months |
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well it's been about 3 months now since i tried to start a new diet/workout plan. i was doing pretty good for the 1st month or so. and then as of lately (past month or so) i kinda stopped. i got my wisdom teeth pulled so my diet got fucked and then i couldn't do anything active.
well i wanted to start back up again and instead of digging up my old thread about it i wanted to make a new one and get some more ideas. i would like to incorporate some vitamins and minerals and supplements into my life with a nice healthy eating diet. i would also like to gain atleast 15 pounds by summer. first i'll start by telling you about me. me: 5'8, 18 years of age, 110-120 lbs., 7% bf (i think), play bball once a week, not all that active. this is what i will be doing starting monday... vitamins 1.5g vitamin C/ a day 800 ug vitamin E/ a day 3 grams flaxseed oil/ a day workout i will do these workouts alternating workouts every other day (mon., wed., friday) workout #1 squats - 3 sets of 5 bench press - 3 sets of 5 deadlifts/ powerclean workout #2 squats - 3 sets of 5 military press - 3 sets of 5 hyperextensions - 3 sets of 5 chins - 3 sets of 5 plus: 100 sit ups/ a day 20 push ups/ a day my goals are to achieve mass, eat healthier, and overall feel better about myself. basically i want to be the healthiest i can be. is there anything you guys can add to my future regimen for being healthy? i am going to GNC today and plan on buying some things. what other vitamins could i buy? vitamin A? what are some healthy foods i can buy also? i would like to buy some foods that are convenient to make, but are also healthy for me. usually i am on a time schedule. i know you guys have helped me with this before, but i would like for you to again since it is a new day, and a new way to say hooray. thanks.
-------------------- I Ain't No Fool. Mama Didn't Raise No Fool. ----------primussucks
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dustybuddy Registered: 10/03/03 Posts: 2,957 Last seen: 9 years, 8 months |
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I found that taking individual vitamins like C, A and E are pretty much useless unless you have a deficiency. Go to GNC, don't buy any fucking Muscle Tech products and don't let them coax you into buying anything!!
Just purchase their Mega Man vitamins. They're good, and a boy like you or anyone else can benefit from them. The actual coating on the vitamins aren't bad too, because you don't wanna just piss them all out if they're not water soluble, right? Take one when you eat breakfast... always take them with a healthy meal. I take vitamin C and iron after I have a big workout because it helps to keep you anabolic. You can also buy "ZMA", zinc magnesium aspartate (more readily bioavailability than just regular zinc and magnesium) because these two minerals are depleted and typically very low among bodybuilders. Even with your routine, you could take them on the days that you work out. They also promote a deep, recouperative, manly sleep which is key. Don't even work out, just eat twinkys all day and jack off if you're not going to get proper sleep because you're fucking yourself if you don't! Because you're smaller and haven't worked out, your baseline is like woah. Err, but seriously you can really gain a LOT of weight and muscle if you stay dedicated. When I was 120lbs, I shot up 20lbs in two months because I was just unhealthy. I suppose I was still ripped and athletic, but I didn't upkeep. Your initial gains may take a while, or they may be extremely impressive. Genetics. Don't stress about it and don't get obsessed with the mirror or scale. Just stay consistant. Us hardgainers have to otherwise you can just quit now. No matter what your goals are, sleep, eat and diet consistently. Try to eat lean meats and veggies, make sure that carbs and calories are consumed consistently and you'll be able to eat more, feel better, keep anabolic and not put on unwanted fat. Above all, keep it simple, consistent and stay positive. I'm on a schedule too so I know how hard it is to eat good. Go to GNC, invest in Optimum Nutrition 100% Whey protein. If they don't have it there, come back here and let me know what they did have. ON protein is cheap, excellent protein powder for anyone to take. Have a shake as soon as you wake up which may be kind of hard at first, but if I don't have a shake when I wake up I might as well puke up my bile and drink that lol. Drink a shake with 1% milk before bed, because milk has "casein" protein which takes longer to digest, as well as healthy fats. You want the protein in your system throughout the night so you don't become catabolic. Your body's a smaller, zippier type called an ectomorph. You burn fat, stay extremely lean or skinny and you don't pack on muscle with ease. I've managed to turn my body into an ecto-mesomorphic kind of body. I stay at a healthy baseline weight, if I stop working out my muscle memory kicks in and I return to where I left off. So eat chicken, fish, drink lots of milk, always squeeze in veggies and don't be afraid of whole grains and bread for now. A little bit of dirty bulking here and there never hurt an ectomorph. Don't worry about it as long as you're working out, eating healthy for the most part and sleeping good. You may want to look into a better workout regime though. Squats will definitely make you anabolic as it's a fucking HUGE compound movement that involves your entire body. Your legs are huge. You do some squats and your body will tell itself to grow some friggen muscles! Bench is good as well. I didn't do flat bench up until a month ago because of my weak shoulders, but I'm already feeling my muscles starting to bulk up big time. My current split is for massive gains, but requires massive eating, sleeping and testosterone otherwise I'll hit the wall and get extremely sick. It goes somewhat like this, taking a day off as needed and I will continue for another month before returning to my normal split. I'm blasting through a plateau right now because I'm stuck just under 160lbs. Legs - trying to get overall mass, looking for excersizes to give me a dramatic side sweep look. Already have nice tear drops above my knees - LIGHT warm up on a stationary bike - squats (using both a smith machine for heavy weight, and an actual rack with lower weights) - leg extensions - leg curls - leg presses (lighter weight one week, heavier the next) - calf raises using a seated machine and also with free weights - occaisionally do lunges - sometimes hach squats, front squats, etc... I vary things up as needed Chest - primary focus is to simple get big, match strength with my shoulders to create a dramatic V taper. Emphasis mainly on upper chest which I feel is lacking, and usually is for most people - Incline chest presses with barbells. Comfortably do 2 sets of 6 with the 75lbs or higher!! Making progress! - Incline chest press using a smith machine for a few reps to get a big pump - Incline flies (with a slight twist). Big, long strides with heavy weights. Focusing on proper form. - Laying pull overs or pull overs with shoulders only on bench - Creates a bigger rip cage supposedly. Old school movement but gives me beads of sweat and are exhausting. Use heavy weight for this - Flat bench... I don't really max out. Haven't gone more than 225 for about 6 reps. I can only do 2 sets of 8 with 160-175lbs because I'm exhausted by now - Finish up on the cables with upper chest and lower chest excersizes to hit angles that you can't with free weights - dips... dips, dips and more dips. Back - I feel that I have a nice back now! I just want it to get HUGE for the summer and have huge, freaky lats. I'm a little guy, but from behind I'm looking bigggg. I want this from the sides as well, need more meat on the chest and back - Warm up with lat pull downs. Don't be afraid to lean back a little so long as it's controlled.. warming up's important. I also do some bent over rows and pinch my shoulder blades together. Whatever gets blood flowing, do it. - Wide set chins. Extremely important. If you can't lift your own body weight that's okay, but these are a great measure of strength and progess - Lat pull down machine. Good whether or not you can lift your own body weight. They feel like they isolate my inner lats. Probably one of the best muscles I have now. - Bent over rows with the dumbells. Keep the dumbell to your side and back near your but. Feel your inner lats screaming and burning? Good. Keep excellent form and use gloves if it rips your hands to shreds. Gloves also enforce more of your back and disable your bi's. This is good. - Deadlifts, occasionally.... everyone should do them but I sort of pulled my forearm. Don't do deads and squats too close or you'll over work yourself. Use lower weight with proper form. I feel that I have a good form but still never go over 200lbs because it gets sloppy from there. Breath good and don't hurt yourself! 20 year vets in the gym I've seen do trashy, peice of crap deads - Seated cable rows. I use a moderate weight and feel like I still get a great pump. Form is key. I like finishing up my workout with this because I can feel my swollen back thrive from this. My back routine is something I'll probably never change aside from dead lift variations. Shoulders (and traps)- Used to be a weak point. Not anymore. Try hitting all three heads with overhead excersizes. I'm careful with shrugs and don't do some excersizes because I don't want to damage my rotator cuffs - standing dumbell presses - seated presses - shoulder shrugs. Don't bother rotating your shoulder with heavy weights unless you want to be fucked for life. It'll grind away. I do them with dumbells at my side, 2 x 8. Then slightly bent my knees, lean forward, move the weights a few inches forward and shrug for another 2 x 8. - front and side raises with lower weight - cleans, snatches, et al. All with adequate warming up of course - now that I'm warmed up, I go heavy with the military press - seated rows with the wide bar attachment. Short and isolates the shoulders - arnold presses to get a huge pump, wide shoulders and burn. Used to have a hard time with shoulders due to them being weak and too many excersizes.. I'd often get a little confused in the gym, but as long as you keep it simple, hit all the heads it's all good. - reverse flies on the pec dec to seal the deal Arms - I sometimes have a dedicated arm day and sometimes I don't. ** Bi's - alternate db curls - cable curls. get a huge pump, lots of blood flow. Hit them from all angles - ez bar curls. I do them strict. Then I squeeze in a few cheat curls but use excellent, controlled form - seated curls. keeps things isolated and gives long contractions. The longer the contractions are the more muscle fibers are used - concentration curls or preacher curls. My arms are well on their way to 15" now **tri's - tricep press downs to get the blood flowing. I use the rope, as well as the single hand attachments - seated french presses with HEAVY weight. I've done over 90lbs now with strict form. My favorite tricep excersize by far - overhead extensions of laying cross-face - both work the long head - dips. I don't lean forward as I would on a chest day. great compound excersize. It's extremely hard by now - bench dips. You can do very high reps compared to other muscles... I do lots of these. My muscles are burning by now and with the pump I've got, my arms are about 15" and just fricken huge. Granted I take NO boosting supplements and/or creatine before working out for assiatance. Everything's looking seperated, each muscle head is defined and I'm walking out of the gym with a big smile. I used to work on a 5 day split with 1 day off, then a random day off. I sometimes switch back and chest, or move shoulders in front of my back day so I'm not over training. You'll get to know your body. I do probably TOO MUCH right now but I'm taking some axis-ht to help keep my test levels up. ZMA an hour before bed so I get a good, anabolic sleep, my diet is PERFECT with lean cuts of meat (chicken and fish) at least 6 times a day shooting for 25g of protein. I'm consuming tons of water and I just got some green blood (creatine ethyl ester) so I can actually do all of this at the gym. I'm going to scale things down in a month, but for the two and a half weeks I've been doing this split I'm more than pleased. My bf's over 10% which is extremely high, but I'm cut and I only have a little bit of chub covering my bottem abs. I'm going to do this, then just stay incredibly lean and let the fat come off my abs. Then I'll post pics lol. I need to get rid of this stupid little tummy. It's annoying and summer's coming up. I've been working out for almost a year, but researching this for longer... my brothers are amazing athletes.. my middle bro's about 165-170 but looks like he's 180 of the leanest muscle ever. A true, athlete. He's blessed with AMAZING genetics. He's better than anyone at any sport that he tries. When he skateboarded, he could have been sponsored and maybe even become pro if he tackled bigger rails. I'll post pics of him if I can find any. He's inspirational and motivating. I'm filipino so maybe that's why we all have good genetics. If you have any questions, please ask. Also visit bodybuilding.com and use google.com and pubmed to soak up all the information you can. http://bodybuilding.com/fun/exer Great place to find exercises. Also pm me if you want help with a better stack. This posts rough but I'm pumped right now. Going to take a shower and hit up the gym, I'll be back tonight! I really hope that this helps out. I'm not a pro body builder or anything, just a smart kid who has some dedication and a lot of faith. I'm not super huge or freaky, so don't think I'm pull of myself. I may not even be a marvel of muscle for knowing what I do, but I will be big and nothing will stop me. It's all about consistency. I know it'll come sooner or later. I used to be the skinnest twig, but ANYONE can get big. I'm certain of it. Good luck, man. I know this post isn't polished at all (I don't preview my posts lol), but I'm sure that everyone can take a little something-something if they pick at it. Take it with a grain of salt, brothers and use what you can. Only you know your body, it's your temple. Have a healthy balance between body and mind and you'll be unstoppable. Peace and ohm ![]() ![]()
-------------------- When the stress burns my brain it's like acid raindrops maryjane is the only thing that makes the pain stop Edited by browndustin (03/19/06 06:46 PM)
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i am the sacredo Registered: 06/24/04 Posts: 1,616 Last seen: 15 years, 5 months |
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thanks for taking the time to write that for me.
this is the whey protein i have been using http://www.gnc.com/product/index.jsp?pro...rentPage=family i also have this weight gainer, but i don't use it much at all http://www.gnc.com/product/index.jsp?productId=2133630&cp=2167077.2168524.2169546&parentPage=family since you seem very knowledgeable i would like you to help me with a better stack. does anybody know some foods i should get when i go to the grocery store tomorrow? -------------------- I Ain't No Fool. Mama Didn't Raise No Fool. ----------primussucks
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i am the sacredo Registered: 06/24/04 Posts: 1,616 Last seen: 15 years, 5 months |
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...
-------------------- I Ain't No Fool. Mama Didn't Raise No Fool. ----------primussucks
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Noobie Registered: 05/25/05 Posts: 7,021 Loc: California |
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tuna?
![]() my guess would be: tuna, chicken (meat in general, white preferably), fruits (lots of em), noodles, rice, breads, potatoes,.... and what ever else look tasty!
-------------------- \m/ Spanksta \m/ "do you have the freedom to do with your nervous system what you want?" "MolokoMilkPlus said: I'll respect you if you let me give you a blow job" "tactik said: respect the can."
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dustybuddy Registered: 10/03/03 Posts: 2,957 Last seen: 9 years, 8 months |
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Sorry buddy! I meant to post but I was getting weird error messages so I saved everything in notepad. Har har har. I 4m sew 1337!!!
CONTROL + VEE! GNC's whey is made by the people who manufacture ON's protein. But be careful, sometime's it's hit and miss and it will taste like shit. If it does, GNC has a policy that allows you to take it right back, opened and used. Next time make your own gainer. Just blend some steel oats (found at ANY grocery store), a banana, peanuts, anything that you like!! Well... preferably something healthy like fruit, but don't worry about cheating right yet. As long as you're staying away from cholestorol and saturated fats. The flax is good. It will keep you regular even with a higher protein diet. Go buy a flat of eggs when you head out. I always eat eggs. I used to hate them, got gassy and had to go number 2! Yikes. Now I love eggs and crave them all the time. In the morning, take two whole eggs and a white (don't eat too many yolks, but don't fear them either! all the vitamins, and cholestorol are hiding in here). The biological value for eggs are 100! They're natures perfect creation. The cholestorol isn't even so bad... it leads to testosterone production and you'll be releasing luteinizing hormones, grown hormones, et al when you sleep. So don't shun the egg. Whey protein's biological value's 103, so this gives you an impression of how important these two items are. Learns to cook eggs with everything. Making a stir fry? Throw in a couple eggs. Chicken? Why not poach an egg? Noodles? Yep, toss in a god damn egg! ![]() As far as a stack's concerned, you will basically grow if you feed your body anything right now. Skinny brothers will thrive on consistency. I sure did, and all my friends I helped shot up a good 20lbs and took it from there. Have a protein shake with water 15 minutes after your work out at the most! Have some gainer if you'd like even. Carbs and calories won't head to your ass after you work out, those pathways are closed. Your muscles are writhing in agony, starving for nutrients. Most everything will go right to your muscles, so even big people who are cutting down weight can take in most of their daily carbs at this point. I can't tell you how friggen important consistancy is though. I worked out on and off, got a little bit of muscle here and there but never kept it up. Then I got excema after touching a neighbours cat, so any heat or pressure would immediately turn my hands into a big itchy mess... doctors couldn't help either. Now I'm fine and gaining a lb a week. I don't really grocery shop too much, honestly my mom and gf do... but I dunno, I just eat lots of chicken, rice, eggs, veggies, pasta here and there.... Go to a Costco and pick up a big bag of chicken breasts. They're cheap, delicious and you can just toss them on a skillet and cover them. If you'd like you can add some lemon and herbs, throw on a baked potatoe and a handful of broccoli and you've a perfectly balanced meal in the time it takes to watch the simpsons or family guy! Buy eggs, yogurt (if it's cheap), lots of 1% or skim milk, ummm... yeah, and if it's available some fresh or even frozen/canned veggies. And shoot for 20g of protein each meal. It's VERY tough at first, considering I'd eat a granola bar, a bag of chips, dinner and munchies each day. Now it's 25-30g every 2.5-3 hours or I'll keel over and die. Sorry, I'm really excited right now. First day of spring and it's beautiful, had a great day at work, new suppliments came in and I'm off to the gym!!! Hope I helped. Don't take my word for God's or anything. Granted I'm a little more sharp than most kids who work out, but take this with a grain of salt. It worked for me, I haven't recommended anything dangerous (except lots of eggs may intially give you some gas), so just see what works from here! I just saturate myself with as much information as I can scour and see what makes the most sense in reality. No one works out in the gym wearing a white lab coat, safety goggles, rubber gloves and a clipboard. Train smart, easy and consistently. Feed your body, sleep and grow. That sums it up nicely. And have a blast working out! The mind-body connection is worth it alone. I am in Nirvanna when I'm at the gym. Peace! -------------------- When the stress burns my brain it's like acid raindrops maryjane is the only thing that makes the pain stop
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poop deck Registered: 02/04/02 Posts: 9,741 Loc: pnw Last seen: 7 months, 6 days |
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sweet post. I definatly picked up a few things from it. I have the same body type as the orig poster for the most part. I bounce from 125 to 135. Its odd.
Since its Spring I decided to get back into riding my bike. My lower body strenght is pretty good, and endurance is all right as well as long as I stay away from the cigarettes. While I was at the bike shop I noticed all the Glucosimine, whey and electrolyte deals they have for sale. Its tempting, hey, I could work out, or take this and work out and get twice the rewards, but at the same time I dont have a clue what does what. This is pretty much my first jaunt into learning about all this. Going on a bike ride in a bit but now im thinking I should probably eat some more, drink some more before hand so that I dont eat away at anything I want to keep around =]
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thanks.

