Dont forget post workout meal, in which you do need simple sugars and liquid protein, optimally, and post-post workout meal where you include complex carbs and protein. And yes, eat this even late at night if thats when you work out.

 

Stui wanna be Druce Lee......bwahahahaha! Get yourself some Steriod. Problem solved.


DaRKCrow

 

Man, you don't need supplements. They are a WASTE of money.... You don't need a high protein diet either. During the first couple of weeks, you can increase your protein intake slightly, but then taper it off to about 1 gram/Kg body weight after that. More importantly, you just need to eat a well-balanced, relatively low-in-calories diet, but don't starve yourself. Your muscles need carbohydrates. Don't eat while lifting weights. Don't eat anything afterward either in addition to your regular meals. All you will do is increase caloric intake. You don't expend that many calories through lifting weights. And as long as you are maintaining relative caloric equilibrium, you don't need to ingest extra protein. Along with this, a good strength-training program exercising large muscle groups along with an endurance-training program will give you the results you need. Sure, you can ingest a high-protein, low-carbohydrate diet if you would like, but I wouldn't plan on having a lot of energy to do anything else, but lift weights.

 

this is such an in depth subject.....I used to be the GM for a Bally's here in cleveland and know a few things that might help you out a little....first off you will learn that every thing you read about exercise seems to be contridicted in another article....low carb diets are great for a quick fix, but not long term...something more on the lines of "watching your carbs" is much better...especially for a guy who is skinny....eat a balanced amount of carbs and protein in the morning....eat 6-8 meals....if you want to be cut like Bruce you'll have to gain some weight first, then cut down a little.....make sure to eat a good amount of quality carbs and protein within an hour of excersize....if you have a very high metabolism then limit your running to 20-30min, 3x week, and keep your heart rate @ about 70% of your max heart rate.....ie...195lb 25yr male 70% would be 129.....split your work out into a five day split, I always favored this:

day1 back 4 excersizes 4sets of each (16total sets)
day2 shoulders/traps 4excersizes w/4sets for shoulders and 5sets of traps
day3 off
day4 legs VERY IMPORTANT don't forget the squats (even if you have to go light)
day5 chest... 4 and 4 again (stay away from conventional flat bench..will only hurt your shoulders in the long run...try flat bench dumbells and also try doing incline first,then decline, then flat and finish with fly's
day6 arms ...concentrate on your triceps more than biceps (tri's make up 2/3 of the arm)
day7 off again

granted this is a training split for someone who is very serious, you can lighten the load of this at first until you build up your stabilizer muscles...remember, don't be in a hurry to to lift heavy weight.....start off lighter and concentrate more on the motion and your form so that you properly develop your muscle fibers......don't give up....it's a long process....it took me 5yrs to go from 138lbs to 194lbs @ 5'9" and 6.2% body fat....not gonna happen overnight...not even with some juice...........as far as supplements start off with the basics and neccesities.....multi-vitamin, flax seed oil (doesn't taste good but will do wonders for your body and health) and even a meal replacement shake to take a couple of times a day.....another good idea is to take a no carb whey protein shake in the middle of the night, I know it sounds a little wierd but make it before you go to bed and put it in the fridge so when you wake up to pee in the middle of the night you can take it, your body heals and grows at night so help it out a little.........and if you want to try something else try some tribulis to naturally increase your test levels (good brands are Tribistan, BioLab)......well this is starting to get too lengthly so I hope this helps a little.......just read all you can...utilize your search engine on your computer and start learning...............................Tim.

 

I read a lot about the importance of eating several meals throughout the day and eating a certain mix of protein and carbs. For me this is almost impossible since I work in a Bank. I can't just pull a small meal out and start grubbing. In this hustle and bustle world, how can I do this? Looking outstide my building right now, all I see is fast food crap. Not to give you a sob story, but I don't have time to make food either.

Is there any easy way around this?

Also, are you guys saying its better to eat b4 or after a workout? And what is best to eat that I can pick up and go?

tks

 

almost anywhere has some sort of decent food...other than that always have some nasty a$$ meal replacement bars

 

Ok, let me tell you a true story. About 7 months ago I was 132lbs, and decided to work out and get strong(haha). Anyways, I join a gym, take up a high(er) protein diet, drink about 6-8 glasses of water (64 oz) a day, and work out about 4 days a week(the exercise program that the ex-Ballys guy said above is about what I did). Anyways, Now I weigh 151lbs, extremely, extremely low body fat, and quite a bit more muscle than I had before. I have honestly had people that I hadn't seen in a while tell me I looked bigger when they first saw me. I am still not where I want to be (where my muscles look flexed and cut all the time), but I can certainly tell a difference. Over these 7 months my ability to increase weights has increased quite a bit. So, don't eat junk foods(including lots of fried foods), drink lots of water, work out regularly but give muscles time to heal, and keep at it. I'll keep you posted, because I too wanna be a white Bruce Lee.

 

wow....132 to 151lbs in 7months with low body fat % is very impressive....sounds like you are definetely on the right track....keep at.....post some pics even, like one from 7mo ago and one from now...................Tim.

 

Good to hear success stories, I need to get back on the bus....problem is my buddy who I go with lifts 300 and always tries to over exert me...so I can't feel my arms for a week. Lately, I have just been going to the cardio and machine room so I don't have to be in the free weight room.

So everyone thinks about 30 mins of cardio three days a week is good, that is what I have been doing. I can only run on the treadmill for 10 mins before my shins/ankles feel like they are going to fall off, then I use the eliptical for 20 mins. The treadmill does a good job of getting my heart rate up to the 150-160 zone (25, 180lb.)

Regards,

 

bboersma

are you doing cardio to burn fat or just cardiovascular and heart reasons......if you are trying to burn fat then don't elevate your heart rate up so high on the treadmill......try keeping it around 135-140 (technically it should be 127 but a little higher is better for your heart)......and don't let your buddy over exert you like that....by doing that you are counteracting everything that you are trying so hard to achieve....overtraining is one of the biggest mistakes that we all make (I occasionally am guilty of this when I get all hyped up while lifting....oops).......good luck!