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Dr X · 01-02-2006, 12:30 PM

Quote:

Originally Posted by Iron Dawgg

Attachment 106

Thanx alot bro's for the words of encouragement. I have to say, i have read info on other sites, but they are too technical ;) for me at my current stage of development. Although i have joined and read thier threads, i feel that the advice found here will best suit my needs. I need allot of help, i know i can't do it alone. The first lbs. are easy, but what comes next will be difficult.

Upon reading some theads yesterday i came across ChinpieceDave677, who said that before starting any supplement u have 2 have the right diet. I need a diet plan. I hope someone can help in figure-out a diet plan. I work and go to school. I've attached a list of the food i eat at any given day. The first month of my program was like this:

I ate three big mac meals or carls jr. meals durring the day. After 5 pm i ate nothing. I lifted weights in the morning; benchpress, arm curls, military press, squats, and bends and thrusts. And at night i walked/ran 3 miles.

I read somewhwere that 0311 adviced a newbie, like myself, that he needed to take in @ 270 gms of protrein, in order to grow muscle. So i've been doing just that for the second month. Results are defineatley noticeable in the arms, but my legs are still toothpicks. And i'm gaining weight again.

0311 is a monster, i would look like a potato with 4 toothpicks next to him, or most of you guys for that matter, I hope I could still take him up on his offer to give me some tips, though.

I start the winter session on Feb. 3. And it’s going to be a difficult one, math has always been a subject I tried to run from. I'm going to take a memory suppliment to help out also.

oh, almost forgot, Dr.x, where can i get procerin.

thanks,
IronDawgg

procerin.com

Now as for your diet, You could read my how to cut sticky but basically you need to first firgure out yor BMR (basic metabolic rate) Your body weight x 12 is a good average. If you are 180lbs your BMR is 180 X 12 = 2160. This is the amount of calories you need every day to stay at your current weight. Now you need to calculate about 300 calories less than this every day which is 1860 and divide by 6 meals a day. So average 310 calories per meal a day and you will lose weight if that is your goal. Now it is important to get the right amount of protein and carbs so if you are cutting and you want at least 180 grams of protein there are 4 calories per gram so you have to figue 720 calories at least in protein. Then you need to add in the carbs and fat and you can plan your meals. If you want to gain weight just up the calories. I also suggest you vary slightly day by dat so your body dosne't settle into a certain caloric intake amount.

This is the short quick version, just read the stickies and let me know if you are stuck on anything.