beefin up
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Joined: Aug 2010
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Originally Posted by tpc01x,Aug 26 2010, 08:02 AM
I think you should register with bodybuilding.com, I don't post at all, but I do a bit of lurking there. I buy all my supplements there and there is tons of useful nutrition on that site.
heres a link to a regimen I followed for a few weeks; I then stopped for a week and went back on it for another 3 weeks. I went from 158 to 143 in 3 months following this diet. I also gained a ridiculous amount of strength.
If you've never taken any protein supplements; I would highly suggest this as it provides a great source of protein and amino acids, which is essential to building and retaining muscle.
To see really good results you need to be consistent with your diet and exercise; you only get out of it what you put in.
http://www.bodybuilding.com/fun/gluhareff2.htm
heres a link to a regimen I followed for a few weeks; I then stopped for a week and went back on it for another 3 weeks. I went from 158 to 143 in 3 months following this diet. I also gained a ridiculous amount of strength.
If you've never taken any protein supplements; I would highly suggest this as it provides a great source of protein and amino acids, which is essential to building and retaining muscle.
To see really good results you need to be consistent with your diet and exercise; you only get out of it what you put in.
http://www.bodybuilding.com/fun/gluhareff2.htm
I eat, for the most part, what I want to eat...but I make sure not to overdo it; you know, to that point where you feel like you're going to burst. Anyway, I think if you eat like that and go to the gym 4 times a week and work out like you mean it...that seems good enough for 99% of us.
Doing that I dropped from about 180 to 162...and I would say I'm what most people would describe as "lean".
You don't need a super strict regime. Just don't cheat yourself. For the people who can keep up with a strict plan like that...more power to you.
Joined: Jan 2007
Posts: 4,852
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From: Atlanta, GA
1-1.5G Protein/per lb bodyweight/per day
Lift heavy, low reps (3x6)
For a dirty bulk- eat whatever just make sure you get your protein in, prepare for extensive cardio/pain during cutting.
Clean bulk - Read up on nutrition and determine your body type, plan accordingly
Supplements - Protein (Whey/Casine), Creatine, NO booster +/- other energy supplement.
Its not hard, just takes time and motivation. There is no 1 set routine for anyone. There are a million basic routines out there. Read, learn, apply.
Lift heavy, low reps (3x6)
For a dirty bulk- eat whatever just make sure you get your protein in, prepare for extensive cardio/pain during cutting.
Clean bulk - Read up on nutrition and determine your body type, plan accordingly
Supplements - Protein (Whey/Casine), Creatine, NO booster +/- other energy supplement.
Its not hard, just takes time and motivation. There is no 1 set routine for anyone. There are a million basic routines out there. Read, learn, apply.
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Joined: Nov 2006
Posts: 544
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From: Columbus,OH
No need for fancy diets and workout regimens,stick with the basic...eat decent,Heavy Compound lifts for low reps.Also 10-20 minutes of HIIT is far more effective at cutting fat and retaining muscle than staying in your aerobic zone("the fat-burning zone")
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