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New to you forum... Hope you can help me out!



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  #1  
Old 04-18-2007, 08:02 PM
Boondock Boondock is offline
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Default New to you forum... Hope you can help me out!

Hey gang,
Im new to this forum. I'm hoping people here can help me educate myself in terms of training and diet. I've been playing sports and working out on and OFF most of my life. Unfortuneately ive been learning that most of what I thought about diet and excersize is wrong. My diet sucked. My routine sucked. I'm 29 now and want to do this right. I've been working out and eating well for the past 7 months and have noticed some gains. Now I'm looking to you guys for some advice to help me do this right this time.

I am currently:
29 yrs old
6'-2"
202 Lbs
22-23% BF (measured by impendance)

My goal is:
210 lbs
15% BF

My math tells me I'll need to lose 13 lbs of fat and gain 21lbs lean body. I know this will take some time. But im very motivated, eager to learn, and respece the knowledge of those willing to offer it.

I'll post picures, diet and routine shortly. Hopefully you guys can pick it apart for me.

Thanks
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Old 04-19-2007, 05:56 AM
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hrdgain81 hrdgain81 is offline
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we are here to help man, and welcome to the forum!
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Old 04-19-2007, 06:27 AM
EricT EricT is offline
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Welcome.
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Old 04-19-2007, 06:34 AM
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welcome
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Old 04-19-2007, 01:23 PM
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Frontline Frontline is offline
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Welcome to the board
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Old 04-19-2007, 04:47 PM
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welcome
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  #7  
Old 04-19-2007, 07:31 PM
Boondock Boondock is offline
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Thank you for the warm welcome!


OK...Heres the mess i've got to work with....




I think that obviously first and foremost im gonna need to concentrate on bulking up. Worry about cutting the fat later. I've been eating like crazy and cant seem to put on any muscle.

Should I post my routine and diet here or in the appropriate forums???
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  #8  
Old 04-20-2007, 07:15 AM
Boondock Boondock is offline
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A typical daily diet for me looks something like this:

7 AM
Meal #1 Pre workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal

Suplements
Creatine monohydrate – 7g (3wks on / 1-2wks off)
Thermogenic – 2-3 wks on / 1-2 wks off)
Multi vitamin

7:15-8:45 AM
Weight training

9AM
Meal #2 – Post workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal
Carb drink (Maltodextrin) - 0p/ 45c / 0f / 170cal

11 AM
Meal #3
Healthy Choice frozen meal – 20p/ 45c / 7f / 340cal

1 PM
Meal #4
(2) Lrg chicken breasts – 90p/ 0c / 5f / 420cal
5oz. Rice a Roni – 7p / 104c / 2f / 620cal

4:30 PM
Meal #5
(1) Can or pouch tuna – 40p/ 0c / 3f / 175cal

7PM
Cardio Workout 45mins.

8:30 PM
Meal #6
(4) Lean (4%) hamburger paties grilled – 100 p/ 0c /18f / 600 cal

**TOTAL – 401 Protein / 254 Carb / 47fat / 3225 cal.

This is the first time ive ever added everything up. I have not been putting on any weight (@202lbs.). I focus my eating around consuming protein (1.5 - 2g / lb. of body wieght) however I have not been gaining any weight. My guess is not enough fat? carbs? and calories??? I'm sure someone here has a formula of of how much P/f/C/and Cal someone should consume in order to gain weight.

I dunno, any suggestions or critisisms?
I'm also not sure if im doing the whole pre and post workout thing right. And my overall timing, I try to cut off the carbs around 2pm.
Also, any suggestions on supplements that I should add?
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Old 04-20-2007, 08:04 AM
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hrdgain81 hrdgain81 is offline
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Quote:
Originally Posted by Boondock View Post
A typical daily diet for me looks something like this:

7 AM
Meal #1 Pre workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal

Suplements
Creatine monohydrate – 7g (3wks on / 1-2wks off)
Thermogenic – 2-3 wks on / 1-2 wks off)
Multi vitamin

7:15-8:45 AM
Weight training

9AM
Meal #2 – Post workout
3x Protein shake w/ skim milk – 72p/ 30c /6f / 450cal
Carb drink (Maltodextrin) - 0p/ 45c / 0f / 170cal

11 AM
Meal #3
Healthy Choice frozen meal – 20p/ 45c / 7f / 340cal

1 PM
Meal #4
(2) Lrg chicken breasts – 90p/ 0c / 5f / 420cal
5oz. Rice a Roni – 7p / 104c / 2f / 620cal

4:30 PM
Meal #5
(1) Can or pouch tuna – 40p/ 0c / 3f / 175cal

7PM
Cardio Workout 45mins.

8:30 PM
Meal #6
(4) Lean (4%) hamburger paties grilled – 100 p/ 0c /18f / 600 cal

**TOTAL – 401 Protein / 254 Carb / 47fat / 3225 cal.

This is the first time ive ever added everything up. I have not been putting on any weight (@202lbs.). I focus my eating around consuming protein (1.5 - 2g / lb. of body wieght) however I have not been gaining any weight. My guess is not enough fat? carbs? and calories??? I'm sure someone here has a formula of of how much P/f/C/and Cal someone should consume in order to gain weight.

I dunno, any suggestions or critisisms?
I'm also not sure if im doing the whole pre and post workout thing right. And my overall timing, I try to cut off the carbs around 2pm.
Also, any suggestions on supplements that I should add?
Your pre shake looks huge to me, I dont know how you take all that in and then go lift. Try something more along the lines of 20g Protien, 30g carbs.

I dont think your problem is overall intake, that seems fine, but you said your using a thermo, that could be whats keeping you from getting the scale up. You either need to bulk, or cut dont try to do both, you'll just frustrate the hell out of yourself.

Along those lines, dont worry about eating carbs after 2, spread your carbs out through the day, and if your that conscious about it cut it off at 6 or 8pm.

Are you lifting everyday? Look into one of the starting strength programs in the Training section, it looks like your routine needs a change too.
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  #10  
Old 04-20-2007, 05:10 PM
Boondock Boondock is offline
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Thnx Hrdgain.

I'm not gonna even bother posting my routine since I'm learning how F'd up it is/was. I basically worked out 5 days a week with each day focusing on one muscle group (legs, back, chest, shoulders, and arms) 4-5 different exercises of 4 sets 6-10 reps. I hardly did squats and deadlift which im learning are crucial. I also did too much work on machines. Atleast im learning now.

I've been reading about Rippetoes Starting Strength. Would this be a good routine for me?
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