19 year old 178 cm currently 168 pounds and just starting my training ADVICE NEEDED - Page 3 - UK-Muscle Body Building Community

crazycacti · 11-04-2006, 08:37 PM

you could try (as a example) ...

100g oats + 4 eggs + 20g Whey in water - (p/c/f) (45/70/20)
1 MRP + 10 ml udos oil - (40/20/15)
200g chicken breast + 75g Basmati Rice + 20g olive oil - (50/60/20)
200g Steak + 75g Basmati Rice + 20g olive oil - (40/60/20)
30g Casein in water before bed + 10 ml udos oil - (25/0/10)

On workout days - after training - 50g Whey + 50g Dextrose - (40/50/0)

Non - workout days - 200g Protein - 210g Carbs - 85g Fat - (2405 cals)
Workout days - 240g Protein - 260g Carbs - 85g Fat - (2765 cals)

This is really rough and the first things that came into my head - but it gives you a rough idea

**Pscarb** · 11-04-2006, 08:45 PM

the other guys have answered your training questions Gary and as long as you listen to their recomendations you will be on the way to acheive your goals..

now diet for you is a diffrent matter than most because of the amount of cardio you are doing in the morning although it must be pointed out that the body gets used to certain forms of exercise and will adapt.

Here is a typical diet i would suggest:
Meal 1 - 100g Oats, handfull sultanas, 1 banana, 2 scoops extreme protein

Meal 2 - 200g (uncooked weight) Chicken with 75g Brown rice (uncooked weight

Meal 3 - Same meal as meal 2

Meal 4 - 2 scoops Extreme mass
Train

PWO - 2 scoops of build and recovery

Meal 6 - Good quality meal providing approx 80-100g Carbs and 50g Protein.

Meal 7 - 75g Oats & 2 scoops extreme protein

this will be alot more than you currently eat but do try to eat this amount of food daily i would look at eating this diet mon-fri then eating whatever you want but still keeping in a fair amount of protein on the weekends.

remember Gary without the correct quantities of food you will not grow and i don't see fat gain to be much of an issue with your job.

just by increasing your protein amount your body will look diffrent..

i would also recommend you use these supplements.
Fish oils 1 with each meal
2 x multi vit tab (am & pm)
2g vit-c
B-complex tab twice daily
5g creatine daily.

hope this all helps gary..

gary2006 · 11-04-2006, 10:49 PM

Thanks Crazy & Pscarb really really appreciated

what about timing does it matter what times i eat all these stuff at ?

well ive just finnished my first training scheme on my new routine still working on my form for the deadlifts but it should come along ,,,

i was meaning to ask the weights i have right now total 40kg and with this weight i strugle on the last couple of reps on the deadlifts is this normall for just starting out ?

crazycacti · 11-04-2006, 11:01 PM

make sure your doing them properly

http://www.criticalbench.com/exercises/deadlift.htm

gary2006 · 11-04-2006, 11:11 PM

yeah i read up a bit on it before i tried it crazy cheers for that link tho diddnt see it mate ,,,, so what about the weights should i be able to lift more at my current weight?

winger · 12-04-2006, 01:45 AM

Is this board the best or what. All good advice.

Gary, when you skip meals it tells the body to hold on to what it has. The body wants to store till the next meal, get my point?
Eating 5 meals will tell the body to burn it's last meal because it thinks another one is coming.

In my opinion you need to drop bodyfat just like me. I also think starchy carbs might be a bit of a problem for you just like me.

Just an idea.
Meal 1, 3, 5. 45 grams of carbs, 35 grams of protein, and 7 grams of fat.
Meal 2, 4. 18 grams of carbs, 14 grams of protein, and 3 grams of fat.

The best way to rev up a metabolism is to eat more food.
Eating a piece of bread with milk for breakfast isn't going to cut it.
I eat 4 eggs for breakfast. I eat a small chicken breast for every meal.
With the chicken breast eat a nice salad, or an apple or broccoli or a carb that wont spike insulin much. I bet you are even more confussed now.

Just make sure you eat fish, eggs, turkey, chicken, beef or pork with each meal and you will be fine. Preferably in that order. Some say eggs first then fish. Salmon is the sh1t, imo.

You might also want to take in some fish oils. Those are omega 3 fatty acids and you just like me, need those.

**big pete** · 12-04-2006, 09:14 AM

crazycacti has summed it up great IMO, pscarbs diet is spot on.

just make sure you get the fundamentals sorted, diet is all about preparation. if its not in the fridge you cant cook it, if its not cooked you cant eat it and if its not in your stomach you cant use it!! so get step one sorted and the rest falls into place.

when it comes to working out, be safe. you should be doing enough to be tired but energetic when you finish. the natural endorphin high from the weights will keep you coming back for more!!

bulkpowders.co.uk are a great place for protein shakes, a simple whey powder with some flavouring wont set you back much and its all worth it. a shake in the morning and after a gym session are the most important times.

heed the advice from this thread and youll be well on your way!!

best of luck, if you want to keep a track of your progress, start up a journal and track how you get on

gary2006 · 12-04-2006, 05:32 PM

hey guys thanks for all your advice im still a little sketchy on the whole dietary thing but with a little persiverence i should be fine

rite so my shopping list will be :-

Whey
udos oil
Casein
Extreme mass Train
build and recovery
Fish oils 1 with each meal
multi vit tab (am & pm)
vit-c
complex tab twice daily
creatine

so this is how my day should shape up:-

meal 1 6:30 2 scoops whey with 100 g oats ( microwaved with water) with fruit and fish oils

meal 2 12:00 MRP ( can anyone recommend a good one?)

meal 3 2:00 200g chicken/steak/mince with either 75g basmati or veg

meal 4 5:00 same as meal 3

meal 5 whey or build and recover after work out ( will i include this meal on a non training day?)

meal 6 30g casein in water

so hows that look guys?

im sorry if im being a bit of a pain in the **** here with all my posts any other person would have picked it up by now lol i just wanna make sure im doing everything rite

so what about swimming on my off days could i not do this ?

cheers again lads

and yeah winger this is what a site !

basford · 12-04-2006, 08:50 PM

I wouldn't wait 5 and a half hours between meal 1 and 2. I'm guessing that this is when you start and finish work?

put some Protien bars or something and fruit in your bag tp plug the gap.

basford · 12-04-2006, 08:53 PM

repost

winger · 13-04-2006, 03:03 AM

Quote:

Originally Posted by gary2006

Whey
udos oil
Casein
Extreme mass Train
build and recovery
Fish oils 1 with each meal
multi vit tab (am & pm)
vit-c
complex tab twice daily
creatine

so this is how my day should shape up:-

meal 1 6:30 2 scoops whey with 100 g oats ( microwaved with water) with fruit and fish oils

meal 2 12:00 MRP ( can anyone recommend a good one?)

meal 3 2:00 200g chicken/steak/mince with either 75g basmati or veg

meal 4 5:00 same as meal 3

meal 5 whey or build and recover after work out ( will i include this meal on a non training day?)

meal 6 30g casein in water

so hows that look guys?

im sorry if im being a bit of a pain in the **** here with all my posts any other person would have picked it up by now lol i just wanna make sure im doing everything rite

so what about swimming on my off days could i not do this ?

cheers again lads

and yeah winger this is what a site !

It is a good site!

The diet looks ok for the guy that doesn't cook. ;)
Swim on your off days. It hits every muscle in the body, but most swimmers are not that ripped.
Fish oils are the sh1t!

**Pscarb** · 13-04-2006, 08:26 AM

Gary take some almonds and seeds in a plactic bag and eat them half way between meals 1 & 2

gary2006 · 13-04-2006, 09:06 PM

Hey guys thanks for the advice pscard i will definitely try that !

well anyway was my first day of dieting and my chest/tri workout

it started off...

6:30 100g oats with a banana

2:00 2 chicken breast with lots of salad

6:00 2 chicken breasts with instant microwaved rice

8:00 scrambled egg x 3

i cant get the supplements till next week ,,, im going to order some whey creatine and fish oil capsules this should add a lil more depth to my diet

i know i should be eating more but at what times should i fit this in ? and what time should your last meal be at?

well 2morro legs

im really liking the whole weight lifting it fills up the loose hours nicley with all the planing on meals and stuff

oh that was another question is it possible i could tone down a bit and lose some body fat whilst also getting bigger ? or do you have to get big before you can tone and notice any difference ?

anyways thanks for all your efforts guys your making a newb finally understand some of this stuff lol

well im off out

al keep posting anyways hopefully in a years time when my holiday is al be looking much better than those first 2 photos lol

BIG-UNC · 13-04-2006, 09:13 PM

you'll naturally tone up first kiddo once you start traing your muscles become toned then grow you may think your losing weight but just keep training and things will come take it easy mate

**hackskii** · 13-04-2006, 10:04 PM

Quote:

Originally Posted by gary2006

Hey guys thanks for the advice pscard i will definitely try that !

well anyway was my first day of dieting and my chest/tri workout

it started off...

6:30 100g oats with a banana drop the banana and add a protein and a fat like fish oils here
2:00 2 chicken breast with lots of salad add a good fat here like nuts or avacado, olives you pick.
6:00 2 chicken breasts with instant microwaved rice add a good fat here

8:00 scrambled egg x 3

i cant get the supplements till next week ,,, im going to order some whey creatine and fish oil capsules this should add a lil more depth to my diet

i know i should be eating more but at what times should i fit this in ? and what time should your last meal be at?

well 2morro legs

im really liking the whole weight lifting it fills up the loose hours nicley with all the planing on meals and stuff

oh that was another question is it possible i could tone down a bit and lose some body fat whilst also getting bigger ? or do you have to get big before you can tone and notice any difference ?

anyways thanks for all your efforts guys your making a newb finally understand some of this stuff lol

well im off out

al keep posting anyways hopefully in a years time when my holiday is al be looking much better than those first 2 photos lol

i take it you are tying to lose some bodyfat.
Eat all your fats, proteins, carbohydrates together. Eat a fat with every meal, I wont go into detail here but it will help. Olive oil on your salad will be a good thing with some vinigar.
Banana's are not the best food for dieting, apples are better, peaches are better and so are berries, all of those are good.

If you can help it choose green beans, broccoli, asparagis, etc instead of rice when dieting, this will make a diffrence.

11-04-2006, 08:37 PM	#31 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	you could try (as a example) ... 100g oats + 4 eggs + 20g Whey in water - (p/c/f) (45/70/20) 1 MRP + 10 ml udos oil - (40/20/15) 200g chicken breast + 75g Basmati Rice + 20g olive oil - (50/60/20) 200g Steak + 75g Basmati Rice + 20g olive oil - (40/60/20) 30g Casein in water before bed + 10 ml udos oil - (25/0/10) On workout days - after training - 50g Whey + 50g Dextrose - (40/50/0) Non - workout days - 200g Protein - 210g Carbs - 85g Fat - (2405 cals) Workout days - 240g Protein - 260g Carbs - 85g Fat - (2765 cals) This is really rough and the first things that came into my head - but it gives you a rough idea __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

11-04-2006, 08:45 PM	#32 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	the other guys have answered your training questions Gary and as long as you listen to their recomendations you will be on the way to acheive your goals.. now diet for you is a diffrent matter than most because of the amount of cardio you are doing in the morning although it must be pointed out that the body gets used to certain forms of exercise and will adapt. Here is a typical diet i would suggest: Meal 1 - 100g Oats, handfull sultanas, 1 banana, 2 scoops extreme protein Meal 2 - 200g (uncooked weight) Chicken with 75g Brown rice (uncooked weight Meal 3 - Same meal as meal 2 Meal 4 - 2 scoops Extreme mass Train PWO - 2 scoops of build and recovery Meal 6 - Good quality meal providing approx 80-100g Carbs and 50g Protein. Meal 7 - 75g Oats & 2 scoops extreme protein this will be alot more than you currently eat but do try to eat this amount of food daily i would look at eating this diet mon-fri then eating whatever you want but still keeping in a fair amount of protein on the weekends. remember Gary without the correct quantities of food you will not grow and i don't see fat gain to be much of an issue with your job. just by increasing your protein amount your body will look diffrent.. i would also recommend you use these supplements. Fish oils 1 with each meal 2 x multi vit tab (am & pm) 2g vit-c B-complex tab twice daily 5g creatine daily. hope this all helps gary.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

11-04-2006, 11:01 PM	#34 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	make sure your doing them properly http://www.criticalbench.com/exercises/deadlift.htm __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

12-04-2006, 01:45 AM	#36 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	Is this board the best or what. All good advice. Gary, when you skip meals it tells the body to hold on to what it has. The body wants to store till the next meal, get my point? Eating 5 meals will tell the body to burn it's last meal because it thinks another one is coming. In my opinion you need to drop bodyfat just like me. I also think starchy carbs might be a bit of a problem for you just like me. Just an idea. Meal 1, 3, 5. 45 grams of carbs, 35 grams of protein, and 7 grams of fat. Meal 2, 4. 18 grams of carbs, 14 grams of protein, and 3 grams of fat. The best way to rev up a metabolism is to eat more food. Eating a piece of bread with milk for breakfast isn't going to cut it. I eat 4 eggs for breakfast. I eat a small chicken breast for every meal. With the chicken breast eat a nice salad, or an apple or broccoli or a carb that wont spike insulin much. I bet you are even more confussed now. Just make sure you eat fish, eggs, turkey, chicken, beef or pork with each meal and you will be fine. Preferably in that order. Some say eggs first then fish. Salmon is the sh1t, imo. You might also want to take in some fish oils. Those are omega 3 fatty acids and you just like me, need those. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-04-2006, 09:14 AM	#37 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	crazycacti has summed it up great IMO, pscarbs diet is spot on. just make sure you get the fundamentals sorted, diet is all about preparation. if its not in the fridge you cant cook it, if its not cooked you cant eat it and if its not in your stomach you cant use it!! so get step one sorted and the rest falls into place. when it comes to working out, be safe. you should be doing enough to be tired but energetic when you finish. the natural endorphin high from the weights will keep you coming back for more!! bulkpowders.co.uk are a great place for protein shakes, a simple whey powder with some flavouring wont set you back much and its all worth it. a shake in the morning and after a gym session are the most important times. heed the advice from this thread and youll be well on your way!! best of luck, if you want to keep a track of your progress, start up a journal and track how you get on __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

11-04-2006, 10:49 PM	#33 (permalink)
gary2006 Newbie Trainer Join Date: Feb 2006 Posts: 23	Thanks Crazy & Pscarb really really appreciated what about timing does it matter what times i eat all these stuff at ? well ive just finnished my first training scheme on my new routine still working on my form for the deadlifts but it should come along ,,, i was meaning to ask the weights i have right now total 40kg and with this weight i strugle on the last couple of reps on the deadlifts is this normall for just starting out ?

11-04-2006, 11:11 PM	#35 (permalink)
gary2006 Newbie Trainer Join Date: Feb 2006 Posts: 23	yeah i read up a bit on it before i tried it crazy cheers for that link tho diddnt see it mate ,,,, so what about the weights should i be able to lift more at my current weight?

12-04-2006, 05:32 PM	#38 (permalink)
gary2006 Newbie Trainer Join Date: Feb 2006 Posts: 23	hey guys thanks for all your advice im still a little sketchy on the whole dietary thing but with a little persiverence i should be fine rite so my shopping list will be :- Whey udos oil Casein Extreme mass Train build and recovery Fish oils 1 with each meal multi vit tab (am & pm) vit-c complex tab twice daily creatine so this is how my day should shape up:- meal 1 6:30 2 scoops whey with 100 g oats ( microwaved with water) with fruit and fish oils meal 2 12:00 MRP ( can anyone recommend a good one?) meal 3 2:00 200g chicken/steak/mince with either 75g basmati or veg meal 4 5:00 same as meal 3 meal 5 whey or build and recover after work out ( will i include this meal on a non training day?) meal 6 30g casein in water so hows that look guys? im sorry if im being a bit of a pain in the **** here with all my posts any other person would have picked it up by now lol i just wanna make sure im doing everything rite so what about swimming on my off days could i not do this ? cheers again lads and yeah winger this is what a site !

12-04-2006, 08:50 PM	#39 (permalink)
basford Newbie Trainer Join Date: Feb 2006 Posts: 14	I wouldn't wait 5 and a half hours between meal 1 and 2. I'm guessing that this is when you start and finish work? put some Protien bars or something and fruit in your bag tp plug the gap. Last edited by basford; 12-04-2006 at 08:54 PM.

12-04-2006, 08:53 PM	#40 (permalink)
basford Newbie Trainer Join Date: Feb 2006 Posts: 14	repost

13-04-2006, 08:26 AM	#42 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	Gary take some almonds and seeds in a plactic bag and eat them half way between meals 1 & 2 __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

13-04-2006, 09:06 PM	#43 (permalink)
gary2006 Newbie Trainer Join Date: Feb 2006 Posts: 23	Hey guys thanks for the advice pscard i will definitely try that ! well anyway was my first day of dieting and my chest/tri workout it started off... 6:30 100g oats with a banana 2:00 2 chicken breast with lots of salad 6:00 2 chicken breasts with instant microwaved rice 8:00 scrambled egg x 3 i cant get the supplements till next week ,,, im going to order some whey creatine and fish oil capsules this should add a lil more depth to my diet i know i should be eating more but at what times should i fit this in ? and what time should your last meal be at? well 2morro legs im really liking the whole weight lifting it fills up the loose hours nicley with all the planing on meals and stuff oh that was another question is it possible i could tone down a bit and lose some body fat whilst also getting bigger ? or do you have to get big before you can tone and notice any difference ? anyways thanks for all your efforts guys your making a newb finally understand some of this stuff lol well im off out al keep posting anyways hopefully in a years time when my holiday is al be looking much better than those first 2 photos lol

13-04-2006, 09:13 PM	#44 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	you'll naturally tone up first kiddo once you start traing your muscles become toned then grow you may think your losing weight but just keep training and things will come take it easy mate __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.