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Old 10-11-2007, 09:02 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
Join Date: Nov 2005
Posts: 2,238

Originally Posted by ph0bia. View Post
a coupla questions i had:

1. what multi-vitamin should i go for? i'm not too keen on animalpak, it's off my budget
2. i take creatine 3g pre-workout and 3g post-workout, and in the morning on off days, is that ok? i've heard like all sorts of things on this one.

here's my diet:

5 egg whites + 1 whole egg
1/2 cup oats with 1/2 cup milk
2 tbsp olive oil
2 scoops of protein shake

2 bananas with 1/2 cup yoghurt
2 scoops of protein shake
3g creatine

2 scoops of protein shake
50 g dextrose
3 g creatine

Meal 1
2 chicken breasts
1 cup cottage cheese

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter
1. I just use a cheap multi-vitamin (relatively speaking). I forget what the different types are but I'm using the chelated type, its one of the better ones.

2. Thats good for creatine.

Your diet looks like it might be a bit on the low side. Use fitday.com to see what your intake would be on that diet and then compare that to your lean body mass or even to your total body mass. Definitely have a good foundation though.
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf

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Old 10-12-2007, 01:32 PM
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Cradler Cradler is offline
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Looks like your diet and workout are on the right track... as I said in your other thread, maybe think about a pre-workout carb but other than that you're lookin good.
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Old 06-18-2008, 08:08 AM
ph0bia. ph0bia. is offline
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Join Date: Aug 2006
Posts: 92

Ok so I haven't posted here in the longest time. I started this program again with a decent enough diet this March. My lift's have gone up considerably from last time.

Squats - 269.5 > 297
Military Press - 77 > 99 (been failing on the 4th rep of the last set)
BB Rows - 121 > 168.3
Bench Press - 148.5 > 165
Deadlift - 143 > 203.5

My stats as on 01/01/2008:
weight - 184.8 lbs
bf - 24%

My stats as on 11/06/2008
weight - 177.54 lbs
bf - 18%
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