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PostPosted: Fri Feb 08, 2008 6:31 pm 
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Hi, I'm 19, 5'6", 130 lbs, and as of about a month ago, I decided it was time to get into shape. I've been skinny my whole life, with a very fast metabolism. I could eat anything all the time and not gain anything. I worked out a couple years ago for a few months, pretty consistently, but it didn't last. Right now, I've set a generalized goal for myself. I hope to have the same type of body that, for example, Brad Pitt has in Fight Club. I hope I don't get flamed for that, but I just would prefer that chisled/toned type body over being bulky. For the past month I've revamped my diet entirely. Here's my day now:


Wake up at 8AM, eat breakfast. Breakfast consists of:

- 1/2 cup of egg whites
- 1 cup of McCann's Steel Cut oatmeal, with some applesauce and cinnamon in it.

After I eat, I take a dose of Creakic Creatine (3 pills), a dose of naNOx9 Nitric Oxide (3 pills), a dose of L-glutamine (2 capsules), and a dose of CLA (3 capsules). The nitric oxide was a sole recommendation of a GNC employee. Prior, I had no knowledge of such product. After I take my supplements, I let my food digest then I work out.

My workouts are one muscle group a day. So let's say it's Monday. I just do chest. If it's Tuesday, I do back. I read that Pitt actually used that workout and some other celebrities who got into similar shape. I was doing abs every day but I heard it's good to take a day of rest, so I now do abs every other day. My ab workouts are rigorous and usually last about an hour. My general workouts last about an hour as well and unfortunately I have to make due with what I have at home, which is some dumbells and exercise ball. But I definitely work out very hard and can barely move when I'm done.

After I workout, I make a protein shake which consists of 26 g of Body Fortress 100% Whey protein (1 scoop). I take another serving of creatine (3 pills) and another serving of l-glutamine (2 capsules). I also eat 2 tablets of Dex 4 glucose tablets which is 2 servings (8 carbs). The Body Fortress whey has 2g of fat, 1 saturated, 50mg cholesterol, 2g carbs, 2g sugars, 123mg calcium, 84mg phosphorus, 15mg magnesium, 40mg sodium, and 133mg potassium per scoop (1 serving). At the bottom, it says it also has 9g of Super Recovery Blend which seems to consist of Creatine Monohydrate, Taurine, L-Glutamine, Leucine, Isoleucine, and Valine. It says 2 scoops are optional (for athletes and bodybuilders), but I've always taken one. I mix it with water and eat half a bannana, along with those 2 tablets of Dex 4 that I saw at Costco and grabbed when I heard dextrose and maltodextrin are good for you post workout, and these have both apparently, along with 4g carbs, 4g sugars, some Vitamin C, and that's it.

After that, I usually eat my next meal 1-2 hours later which usually ends up being my lunch.

- 6 oz of skinless, boneless grilled chicken, dry.
- Some vegetables like broccoli, mushrooms, asparagus, or just some dry lettuce.
- 1/2 cup of brown rice

I snack a couple hours later, every day for the past 2 weeks it has been a piece of whole wheat Flax bread toasted with a little less than a tablespoon of Jif's peanut butter.

Next, maybe an apple, or serving of shrimp, or more chicken, to hold me over for dinner.

Dinner is in between 5-6PM.

- 6 oz of skinless, boneless grilled chicken
- Veggies again, or a dry salad.

I try to avoid any carbs at dinner since it's night time.

I try not to eat at all after that, but I never go to bed hungry because I heard that's bad. If I get hungry I usually eat some more chicken or shrimp to avoid carbs, or sometimes I'll eat an apple and peanut butter if I give into carbs. I add my protein consumption every day and I go for 130 g. I don't add up my fat, carbs, or anything else.


Now, I'll get into more specifically, what I'm after and my questions and concerns.

I've always had a little pouch under my belly button, but like I said before, I'm a naturally skinny guy with barely any muscle on my arms. My legs are built pretty well and my upper abs have always stood out, but I always had a pouch below them. Ultimately, I want to rid of the pouch. This is where I need my most help.

1) Am I eating enough to build muscle? More than 130g of protein? Less carbs? Less fat? I'm just concerned if I eat too much I'll gain, but not obtain the six pack I want.

2) Am I taking the proper supplements? Should I switch to creatine powder or will it make me fat and bloated and ultimately take away from my goal of getting lean and toned instead of big and bulky? Do I need nitric oxide? Should I buy dextrose powder to mix with my whey? Is this brand of Whey good?

3) Am I getting enough healthy fats? I eat no more than 2 tablespoons of peanut butter a day and usually have some cooking oil in my food from when it's cooked. Other than that, I don't think I get any other fat besides in my meat and protein drink.

4) Is this one muscle a day workout adequate? Should I do cardio on Fridays or Saturdays when I'm on rest from my workout till Monday? Will cardio make me too skinny and diminish muscle growth? If I start eating more, will starting cardio be the perfect way to get rid of the extra body fat?

5) Should I maybe do pre-breakfast cardio to lose any excess fat, then eat, then do my normal workout?

6) Do I need to eat during my workout? If so, what?

In conclusion, I just want to gain some NOTICEABLE muscle for once, and have a ripped stomach. The best way I can put it is Brad Pitt's physique in Fight Club, or Snatch even. I haven't really noticed any changes except my abs are getting more ripped and I can start to see my 3rd set of abs below my belly button. I forgot to mention I smoke cigarettes, on average 5 a day. I know I asked a lot of $h!t, but I'm pretty confused right now. Any help is greatly appreciated, thank you.


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PostPosted: Fri Feb 08, 2008 6:49 pm 
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Start squatting 3 times a week. This will give you a boost in HGH and build size all over. Drop the body part split. You need to eat more to fuel muscle growth. This will be hard for a young skinny guy but you need to eat more than you do. Protein shakes and high calorie complex carbs help. You need Omega 3 fats. There are none in peanut butter. You need fish or fish oil. If you eat eggs, and you should, eat whole eggs.


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PostPosted: Fri Feb 08, 2008 10:37 pm 
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Quote:
2) Am I taking the proper supplements? Should I switch to creatine powder or will it make me fat and bloated and ultimately take away from my goal of getting lean and toned instead of big and bulky? Do I need nitric oxide? Should I buy dextrose powder to mix with my whey? Is this brand of Whey good?

Well, the NO products are not necissary at all, if you want to have a "PSYCHO ANABOLIC EXPLOSION" then go for it. Don't buy Mu$$$$cletech, I accually just stated that in a post I think yesterday. That stuff is wayyyy overpriced and there are better products for a cheaper price. The GNC employees try to push Muscletech on people because of the high commision they get off the products, do not listen to those morons they did the same thing to me. I can't even shop their anymore because I'm so disgusted, the guy tried to get me to buy "Perfect Push-up" handles.... Those creakic pills costs you roughly 50-60$ for a 30 day supply. You can get a powdered form, 5g serving and a total of 400 servings in the container. It is Ethyl Ester Creatine not monohydrate and I believe it costs $35-40. Protein is very generic, its based on the amount of servings and the amount of protein per servings. If any, I'd recommend Gold Standard Whey Isolate. 24g 73 servings. You need vitamins, those are building blocks for everything. Get a multivitamin if anything. And like stated by Stu fish oil.

Quote:
4) Is this one muscle a day workout adequate? Should I do cardio on Fridays or Saturdays when I'm on rest from my workout till Monday? Will cardio make me too skinny and diminish muscle growth? If I start eating more, will starting cardio be the perfect way to get rid of the extra body fat?

The one muscle a day thing is a personal preference deal, if you choose to pound that muscle really hard to make you exhausted and get the best workout in then go for it. If you choose to stack them then go for a back/bis chest/tris routine.

Quote:
6) Do I need to eat during my workout? If so, what?

Eat before doing a workout have roughly 30-50g of carbs. 30min-1 hour before starting. Have around 25 g of carbs and protein afterwards. Don't eat during, chances are that you will cramp up.

Quote:
3) Am I getting enough healthy fats? I eat no more than 2 tablespoons of peanut butter a day and usually have some cooking oil in my food from when it's cooked. Other than that, I don't think I get any other fat besides in my meat and protein drink.

Don't fall into this whole fats is evil thing. Healthy fats would be considered omega 3, 6, & 9. Unsaturated fats mono- and poly- versions of it as well.

I wrote this in a sticky:
Quote:
22). Don't poison your mind with media and try to look like those people.

Not even Brad Pitt. They are slipped a cocktail containing a little bit more than Creatine and Protein.....

Quote:
1) Am I eating enough to build muscle? More than 130g of protein? Less carbs? Less fat? I'm just concerned if I eat too much I'll gain, but not obtain the six pack I want.

130g is enough, lower carbs, up healthy fats and protein. The only way to get a six pack is to accually build the muscle themselves and to lower the total body fat of the body, no much thing as spot reduction.

Quote:
5) Should I maybe do pre-breakfast cardio to lose any excess fat, then eat, then do my normal workout?

Ugh, are you talking about glycogen getting stored in the liver overnight or something? I'd eat a little bit then do cardio.


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PostPosted: Sat Feb 09, 2008 6:11 am 
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Thank you very much for the responses.

1) The ethyl ester creatine powder won't make me bulky like the monohydrate, correct?

2) If I start taking fish oil capsules, does it matter when in the day I should take them? Does is matter what fish oil capsules I get?

3) I've gotten conflicting answers from people about 3 things in particular. how many carbs/protein PRE workout?
how many carbs/protein POST workout?
how much protein per pound? 1g or 1.8g?

4) Do I need dextrose/maltodextrine powder then or nah?

5) What should my OVERALL intake of fats, carbs, protein, and calories be for my day?

Thanks again!


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PostPosted: Sat Feb 09, 2008 10:40 am 
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1) The ethyl ester creatine powder won't make me bulky like the monohydrate, correct?

No real research has been done on creatine since its not very significant thing to study. But I've heard that it doesn't cause the bloating like monohydrate. But not defnitive. Honestly I think both should cause bloating, H2O always is added to things when they enter the body creatine is no different. But I could be wrong.

Quote:
2) If I start taking fish oil capsules, does it matter when in the day I should take them? Does is matter what fish oil capsules I get?

These are generic just like the protein. Get some 1g tablets and take one with every meal up to 3g or take them all at once. I'd recommend one with the meals you consider breakfast, lunch, dinner though just so your always having a flow of it into the body.

Quote:
3) I've gotten conflicting answers from people about 3 things in particular. how many carbs/protein PRE workout?
how many carbs/protein POST workout?
how much protein per pound? 1g or 1.8g?

I recommend 20-25g of protein before and after lifting/exercising. Carbs roughly 30-50g or more before and after depending on the intensity. You should have the postworkout protein and carbs within the hour of ending exercising. Typically the 'Experts' say 1-1.5 per lb of bodyweight.

Quote:
4) Do I need dextrose/maltodextrine powder then or nah?

Don't bother. Eat a healthy diet.

Quote:
5) What should my OVERALL intake of fats, carbs, protein, and calories be for my day?

Don't worry about calories to much. Maybe Tim or Stu can give suggestions for this one I'm not sure.

You seem to be putting to much thought into this dieting/routine you are doing. I don't want you to do this and destroy your motivation after a month. Aim for a healthy diet in general which would consist of meats, veggies, fruit, whole grain. Don't buy into supps, stick with the basics. Protein, Vitamins, Fish oil, and Creatine.

If you havn't already post your routine you plan on doing in the other forum. A healthy diet is no good without a good routine.


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PostPosted: Sat Feb 09, 2008 12:05 pm 
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This is probably a dumb question but, do the fish oil capsules have the omega 3 6 9 I'm supposed to be getting too? Or are they two seperate things entirely?


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PostPosted: Sat Feb 09, 2008 12:26 pm 
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No. Only omega 3. If you want omega 9 & 6 you need different supps. Omega 9 isn't so much of a worry though since it is made by the body through conversions of unsaturated fats.


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PostPosted: Sat Feb 09, 2008 4:50 pm 
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Omega 6 is widely available in the normal diet. Most people get far to much and it competes with Omega 3 for the enzymes it needs. You definitely don't need to supplement Omega 6.


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PostPosted: Sat Feb 09, 2008 5:36 pm 
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Ahh, forgot about the polyunsaturated fats


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