need help please......

good morning guys....

im looking for something to help me build up quickly, i never used anything before.....and ideas?

age 27
height 1.76
weight 83.2kgs
body fat-18.9%

Proper diet and hard training in the gym maybe?

ok cool....but shouldn't i get something to boost me?

Yes a diet

ok....so you guys suggest that i dont use any steroids or supplements?

Hey dude.

post your diet, training regime, training history and maybe the guys will be in a better place to help you.

By the sounds of things you need to spend about 3 solid months reading this forum back to front and an additional 3 months of other independant research before thinking of using AAS.

Not being horrible - just want you to have a better understanding before diving in and hurting yourself...

Peace...

Yeah, on a serious note : I wouldn't come in here asking 'what do I do?'...I would research my arse off, and then maybe say 'I'm doing *this*...what do you guys think?'... There's so much bullshit information out there bro, you need to be so careful. Gain enough knowledge, so that when someone says 'do this', you can decide for yourself whether it'll help you or not, and whether the advice is sound. I've read some advice where I'm like 'dude, that's going to kill you if you mix those things'...and they guy's like 'excellent, I'll give it a try!'....

It's your body bro. Make damn sure you know what you're putting into it.

ok my diet is as follows....


3 tbsp LF muesli & 1.5 cups All Bran OR

2.5 cups All Bran

+ 175 ml LF fruit yoghurt OR 250 ml FF

artificially sweetened or plain yoghurt

2 pieces fresh fruit

- ANY type! OR 1

large banana or

apple

2 sandwiches (high fibre bread)

+ any FREE veggies

+ 1 tbsp chutney or mustard

+ 4 slices lean cold meat (e.g. chicken roll or ham)

+ 1/2 cup FF cottage cheese

+ 250 ml fruit juice or cooldrink

1 x Yogisip or

other LF drinking

yoghurt OR

smoothie (340ml)

2.5 cups pasta + LF white cheese sauce (home made or packet or

ready-made)

+ lean chopped ham (~100g) & 1/2 cup LF cheddar cheese OR 180g

any lean meat (+ LF Napoletana, Alfredo sauce)

+ onion, mushroom, peppers etc. add to sauce (+ salad)

DAY 2

3 slices w/w or rye bread

+ 1/4 avo OR 2 tbsp peanut butter or

Marmite/ Bovril/ Fish paste/ jam

+ 1 cup LF / FF fruit yoghurt (or plain) or

milk or soy milk

1 cup canned fruit

(drained) OR 1 big

piece fruit (or 2

small)

+ 1 cup LF / FF

fruit yoghurt

1 x 300g portion LF pre -cooked meal (eg. macaroni & cheese)

+ 1 breadroll or 2 large rice cakes

+ any FREE veggies

+ 2 tbsp low fat cream cheese or cottage cheese OR 1/4 avo

(on breadroll)

+ 250 ml fruit juice or cooldrink

Chopped raw

veggies + LF dip

e.g. FF cottage

cheese

2 cups veggie stir -fry

+ 1 cup rice or noodles

+ sweet & sour or soy sauce (optional)

+ 2 chicken fillets chopped or similar portion of beef strips (~180g)

Stir fry with minimal oil!

DAY 3

Smoothie:

2 cups chopped fruit

+ 1 cup LF / FF yoghurt

Blend fruit & yoghurt together with 1tsp

honey

2 Ryvita or 3

Provitas

+ Marmite/ bovril/

Fish paste/ FREE

veggies/ 1 LF

cheese wedge

Salad: 2 cups corn or couscous or pasta

+ chopped butternut / carrots

+ any FREE veggies

+ 2 tbsp chutney / sweet chilli sauce

+ 4 tbsp nuts / seeds

+ 1/2 feta wheel OR 1/2 cup cottage cheese OR 1/2 can tuna

+ 250 ml fruit juice or cooldrink

1 Kellogg's bar OR

1 piece fruit

+ 1 cup LF / FF

yoghurt

2 breadrolls OR 1.5 cups mash'd potato OR handful McCain LF

oven-baked chips

+ 1/2 cup beetroot salad

+ 1/2 cup sweetcorn

+ 2 beef / chicken / pork / ostrich kebabs (~180g) OR piece lean

steak OR 2 chicken fillets (eg. as 2 chicken burgers)

DAY 4

3 slices w/w or rye bread OR 2 slices

bread & 1/3 cup baked beans

+ 1 boiled or poached egg

+ grilled tomato / mushroom

As Day 1 or Safari

fruit bar or Tru fruit

bar

+ 1 cup LF/FF

yoghurt

9 Corn Thins OR 6 Ryvita crackers

+ any FREE veggies

+ 1/2 can tuna OR 3/4 cup FF cottage cheese OR 4 LF

cheese wedges

+ 250 ml fruit juice or cooldrink

1 piece of fresh

fruit

+ 175 ml LF

yoghurt

2 cups brown / wild rice or mashed potato

+ 1 cup starchy veggies e.g. carrots, peas

+ ~180g extra lean mince / beef / chicken ( as curry & rice or stew or

cottage pie )

+ 1 gem squash with 1 tsp syrup/ sugar/ honey (optional)

+ 1 cup Hot choc (LF / FF milk)

DAY 5

1 Kellogg's All Bran bar

+ 1 fruit

+ 175 ml LF fruit yoghurt OR 250 ml FF

artificially sweetened or plain yoghurt

as Day 1 or 3 2 sandwiches (high fibre bread)

+ any FREE veggies

+ 2 tbsp chutney / mustard / sweet chilli

+ 4-6 thin slices LF cheese OR 4 slices lean cold beef /

chicken roll

+ 250 ml fruit juice or cooldrink

as Day 1 or 2 or 3

or 4

3 medium ready-made roti's OR 2 small w/w Pita bread

+ 2 cups filling: ~180g Beef strips "dry -fried"

+ stock cube, onion, peppers, tomato, BBQ sauce

Split sauce over 2 roti's / pita, spread with FF plain yoghurt & micro

for 1 minute

DAY 6

2 cups high fibre cereal

+ 2 tbsp raisins or dried cranberries

+ 1 cup LF / FF milk or soy milk

as Day 2 or 4 1 cup LF veggie soup or canned or packet soup (LF / Lite)

+ 3 slices toast or fresh high fibre bread

+ 6 level tbsp hummus or peanut butter or LF cream cheese

+ 250 ml fruit juice or cooldrink

as Day 1 or 2 or 3

or 4

3 cups pasta + tomato -based sauce

+ plenty FREE veggies (mushroom, peppers etc)

+ 2 chicken breast, cut into strips (~180g)

+ FREE veggies e.g. steamed green beans, broccoli or cauliflower

DAY 7

1.5 cups cooked oats or high fibre

tastee wheat OR 50g oats -so-easy

+ 1/2 cup LF / FF milk or soy milk

as Day 1 or 2 or 3

or 4

As Day 1-6 OR TREAT: 2 medium bran muffins OR 3 slices

banana/ raisin bread OR 2 rusks & 1 med bran muffin

+ 1 med banana (or other fruit)

+ 175 ml LF yoghurt or LF Ultramel custard

+ 250 ml fruit juice or cooldrink

as Day 1 or 2 or 3

or 4

8 boiled baby potatoes OR 3 baked potatoes

+ 1 cup roasted veggies e.g. carrots, butternut, pumpkin &

aubergines

+ 1 fish fillet (250g) OR 1 large chicken breast or piece of steak

(ostrich/ beef) (200g) (dry -fried or grilled with herbs & spices)

+ side salad (FREE veggies) if very hungry

bud i am not joking here that weighless diet is shocking! u will never ever put on muscle on a diet like that!! u need to do some reading up in the diet and contest prep section about diets,but that one is a shocker.

really?? that bad???

ok will do......thanks

Thats the first diet i've seen with rotis :lol:

Your BF% is also too high to want to put on mass anyway. Do more research.

Rather invest in a good diet, and lots of cardio with ur weight training. But bulking.....no no.

Why the haste if i may ask?

bones wrote: Thats the first diet i've seen with rotis :lol:

:pinch: :laugh: :laugh: :laugh:

@ bones- me too, this was given to me by a personal trainer @ the gym....

@ MCJ- thanks dude, that what i decided to do......just lose some weight first and take it from there.....

Without wishing to offend anyone at all, may I suggest that you approach 1 or 2 of the members of your gym....... those you see busting their arses every day , rather than a guy with a fancy title on his shirt. Most guys I have encountered are very approachable and willing to give advice, but as the guys have said above , research everything and take no-ones word as gospel until you have tried it. And don't try any wild stacks at first.

Agreed. Many of the personal trainers at my gym (and i suspect others) are newly qualified youngsters with no real world experience. This is often because they will happily work for the minimum wage that most gyms pay... once they figure out their arses from their elbows they quickly disappear to freelance or train privately. This is unfortunate as they are who most people rely on... I often find that they have no real idea of diet or training, but simply stand around helping the odd newbie. Im always of the opinion that those who know what they are doing will be showing the results themselves.
Of course there is always the exception to the rule...