Noobie

Howzit Okes

I've been training for about 10 months now. I'm 24yrs old, 178cm and 74kg (was just over 85kg). I'm looking to lose weight and build clean mass.

My diet is ok:

Breakfast

Oats
Whey Protein

Lunch

Chicken salad or boiled eggs (sometimes both)
Whey protein

Supper
Normally fillet chicken breast or fish with veggies and rice.

For snacks i normally chow on biltong. I struggle with finding time to eat so some advice would rock.

Workout:

Monday
Chest & abs

Tuesday
Biceps and Back

Wednesday
Cardio & more bloody abs

Thusday
Triceps & shoulders

Friday
Legs & abs

On weekends i play squash etc, and do light all body workout on circuit.


I know its not the best but i stay away from fast food, sweets etc. What i need to know is what i could take to give me that extra kick. Like i said i wanna drop some weight then build some clean mass. I spoke to a couple of people, but i'm skeptical about what they say since they are actually trying to sell me sh*t. I know with my lifestyle i aint gonna be no Arnie, i'm looking at increasing strength.

So lets hear what ja gotta say.

PS looks like a pretty cool site so far.

sup dude,well welcome to the sight, ummm if you wanna burn off some fat and build muscle then your diet is not that great, you are not eating enough thats for sure,also how can u expect to burn fat when u have no energy? thats like driving 700kms on R100 worth of petrol...its not gonna happen and at the moment u are trying to drive that 700km on R50 worth of petrol.

i'd add in more carbs to your first 3-4meals of the day,u gonna have to push your meals from 3 to 5-6 meals a day. your last carb meal is best taken in 5-6 hours before sleep but if u are training in the evenings this is not always possible... you are going to need to have whey protein and some form of carbohydrates (fast acting carbs such as glucose,staminade,vitargo etc) post work out to help aid recovery and about an hour later have a solid carb and protein meal. try fueling your body more to increase the energy you have,with more energy u can train more intensely and burn more calories.

try doing this

Breakfast
oats and grape fruit

mid morning
basmati rice + 5eggwhites + 1 egg yolk +veg

lunch
sweet potato and chicken breast + veg

mid afternoon
tuna and sweet potato/rice +veg

dinner
chicken/fish and veg

pre bed

cottage cheese and whey protein.,

the portion size will differ from person to person but you can judge that yourself, what time are u training in the day etc etc?it seems like alo t of food at first but to build muscle u need to feed champ and putting on more muscle will mean that u need more fuel to survive therefore your metabolism is increased. you can throw a fat burner in the mix to help u such as ECA/Clen/Wasp. those fatburners will also help u by giving u some extra intensity during training sessions. also i have a question,if you are training a 5 day split why are u doing full body circut training on the weekends,u might as well cut that out and stick to your 5 day split and try get more out of those training sessions and leave the weekends for recovery.you can be like arnie if u train hard eat right and then at a later stage progress to anabolics.

Legend reply thanks!

Ok, i train after work, around 5pm. I go straight to gym. Which is going to be a problem since by the time i get home and cook its closer to around 8pm. I gym on weekends cos i thought extra work would pay off, i'll stop the weights and just hit the cardio.

I really never new i had to eat more to lose more. Crazy but if it works then i'll try it. Could i supplement the grapefruit for plain low fat yogurt?

I always assumed that Carbs are bad. It explains why i get tired often. Will that help with strength also? At first i saw loads of gain while training but i'm seeing little if none now. I cant get my bench up too 100kg, i'm stuck on like 90kg. Been like that for a whole month.

I was told Effidrin (no idea how you spell it) would be a good fat burner, is that true?

What is a healthy body fat % to get to?

Sorry for all the questions.

look at the lean body or the dan duchaine (on season) sample dites on da muscle science home page.. they are really good for cutting

ephadrine is a brilliant fat burner,HEAT eca is the best on the market it really does work. think of your body as a fire dude,the hotter and bigger the flame the more u burn calories, now how can u get that fire big and hot when u only giving it twigs to burn.

no not all carbs are the devil they are a brilliant source of energy,the more carbs u eat( i am not talking massive amounts here dont get me wrong) will help u train harder making you use energy,this advice comes from a friend of mine who has worked on the best physic i have seen to date and his competitor that he works on is 100% natural but is amazing.. you need to add fuel to burn fuel if that makes sense. you are under eating i recon u having about 1100 calories a day maybe when u need to be dieting on 2000 calories.

well u gonna hate this idea,if u only cook at eight at night i suggest u wake up early in the mornings and cook your meals for the day in advance..this will help u stick to an eating plan.

Again thanks for the advice. I went out at bought a cr@p load of chicken, eggs, tuna & sweet patatoes.

Ja i'm gonna cook my lunch meals evening before. That way i can stick to the eating plan.Cos there is now way i'm getting up at 5am. I need my sleep.

HEAT, i've heard of this. What are pro's and cons. Guy i know says it gives him a wicked kick. I think i might just get ephedrine. I googled it and looks pretty good.

I was told winstrol (i think) is a good stepping stone into supps, although I dont wanna start with major supps till my diet can support that type of strain on my system.

to answer a previous question about swapping grapefruit for yogurt,yes u can,do what suits your pallet and life style and if things aren't going the way u like then make adjustments to your diet,there are no set rules,what might work for me wont necessarily work for you or another guy.. trial and error but the only thing that will work for most people is doing exercise,the intensity of the exercise is up to you,the program and selected exercises is also up to you...

Heat is an ECA stack which is Ephadrine,caffeine and asprin which work synergisticly in order to promote fat loss and thermogenisis, so if u get hold of heat in essence u are getting hold of ephadrine.if you are hard pressed for time and cant cook meals substitute your meals in the mid morning and mid afternoon for a meal replacement shake or you could grind up oats and add whey protein for your own home made meal replacement,it doesn't taste that great but fuck it you have to sacrifice some things in life, i eat plain chicken 3 times a day so i know all about sacrifices.

ok who ever told you that winstrol is a supplement is a dirty little liar and should burn in hell...winstrol is an oral or an injectable steroid(comes in both forms,just as good taken either way,orally is best in the last weeks of a cycle and injectable yields slightly new muscle growth,Netro Posted a wonderful article about winstrol oral vs winstrol suspension)...its a good steroid but if u are gonna start with muti u might as well run a test cycle for your first cycle,there are some sample cycles posted on this site and if not read the other threads that have been started... and there is nothing stopping u waking up at 5 am to cook your meals to be honest it takes only a couple of minutes to bake a sweet potato and if u lazy u can even stick your chicken in the microwave for 5 mins,it still cooks it,and steamed veggies in the microwave only take 3 -5 minutes so throw in your veg and spuds at the same time and u killing to birds with one stone...

Well i started the eating plan. Hopefully I'll see some results.

Thanks for heads up on Winstrol, i'll search for that link to find out more about it. I know one thing tho, i aint gonna be able to stick a needle in me. I've got a serious phobia about those things. I got no issue with popping pills tho.

Thanks R.Knez for advice. I went to site and downloaded another eating plan.

Shot for comments.

BUD lets put it this way if u not ready to have the jab then u not ready to do juice...we have all had the phobia,i had my mate give me my first jab,and for a long time after that too,doing your own jabs is not that bad,i had to do it every second day with my last cycle coz of the test prop.the best was when i was dating a nurse and she used to do them for me,she actually took pleasure in doing it...but i wont lie those were the most painful jabs ever had,she was about as gentle as a cat gnawing on a mouse...

This is true, BUT one step at a time. I'm sure i'll be on them soon enough, would just be easier if i new some people who took juice. Knowing my luck i'll prob get an infection.

I'm in no rush. I am gonna get some Heat tho.

naaaaa u wont get an infection unless u got cooties...