I'm still a beginner

[purelifting]

.................

 

[tenny]

sound like you need a trainer

and what is your example of "a clean diet"?????

what did you eat yesterday?????

and .........you DID NOT do a steroid

 

[MattyFresh]

Check out the growth principles for beginners article thats a sticky in this forum. One of the best articles I've probably ever read. That's the best workout program I've ever found. Save the info for gear until later.

there's plenty of nutrition info out there, just look for it

Inner chest try cable crossovers

 

[purelifting]

.

 

[MattyFresh]

My example of a clean diet is non fatty, overly seasoned foods. I'm italian so that comes with ALOT of fatty foods. I need to start buying and making my own food soon. I use fitday.com to track my diet also. From my research M-drol(superdrol) is a steroid because it converts to one in the body.


I don't think I need a personal trainner. Possible getting ideas for new work outs would be a better/cheaper idea than a person trainner. I have read over the "growth principles for beginners" I didn't get the fact with only 3 days a week. I am unsure on how I'm going to hit all the muscles I can to in under a hour for 3 days a week.

Mdrol/Superdrol is a designer steroid, 2a,17a-Dimethyl-17ß-hydroxy-5a-androstan-3-one is methyl Masteron. Needs no conversion, active when it hits the body.

Growth principles article is simple man, work smarter and harder. It is what it is. Look at the article and who wrote it and endorses it. Numerous IFBB pros, yes PROS! You can do a ridiculous number of sets and reps and it won't accomplish much except for over training. Look up the exercises that the workout talks about and see what muscles it trains. You need to start studying exercises, so you know what your hitting. Stop looking at the idiots in your gym that are doing whatever else and pay attention to yourself and learn how to listen to your body.

 

[purelifting]

....

 

[tl2001]

x2 on the Growth Principles article bro, it's fantastic. It's probably fair to say that most of us who read it wish we had it put so simply to us when we started out. And the minority of us that did have a similiar resource available wish we'd have listened to the great advice.
M-Drol (Superdrol) was also my first "cycle". I made kick ass gains on it; I was also 19 years old. It's a good oral, and personally made gains on 20mg a day that rival my gains on 40mg d-bol a day. My advice is lift big and eat bigger; you'll make great gains eating like a monster, and your discipline in the kitchen will be so much more rewarding if you decide to use AAS years from now. You've got all the time in the world, if you do it the right way now, you'll be very thankful down the road. Stay safe and have fun bro.

 

[tl2001]

...also in regards to questions 2 and 3:

2) Meat, meat, meat. A basic fundamental of our lifestyle is that your meals need to be centered around meat. Pasta-based meals, for example, are a waste of time. Start with meat and go from there. For example, just ate a New York Strip 10oz, 1/2 cup cottage cheese, and 30g whey in 10oz milk. With your situation, your parent(s) may not be wild about getting relatively expensive cuts of meat (NY Strip, etc). Top Sirloin is usually less than 5.50 a pound at your local grocer. It doesn't taste awesome, but you'll quickly learn that bodybuilding and tasty foods are mutually exclusive lifestyles. "Eat for function, not for taste," as the saying goes. Get yourself a good whey product, and drink a shake with every meal.

3) The idea of "inner, outer, upper, lower" parts of a muscle group should not be, in my opinion, a priority to a beginner. The human body grows as it was evolved to do - as one machine. In other words, concentrate on a big chest, big legs, a big back, and large shoulders. Assistance muscle groups like biceps will come with these initial gains, and specific areas like "inner" chest can be addressed when you are 215 lbs at sub-10%BF and can see imperfections.

What kind of a training environment are you in? A bodybuilding gym, a fitness center, the Y, Gold's, a University gym?

 

[juicy j]

So from my calculations you ate 89g of protein, 20g of carbs and I am guessing 30+g of fat (satturated)....not to be rude but how is this clean Sugar, satturated fat, dairy, etc.

...also in regards to questions 2 and 3:

2) Meat, meat, meat. A basic fundamental of our lifestyle is that your meals need to be centered around meat. Pasta-based meals, for example, are a waste of time. Start with meat and go from there. For example, just ate a New York Strip 10oz, 1/2 cup cottage cheese, and 30g whey in 10oz milk. With your situation, your parent(s) may not be wild about getting relatively expensive cuts of meat (NY Strip, etc). Top Sirloin is usually less than 5.50 a pound at your local grocer. It doesn't taste awesome, but you'll quickly learn that bodybuilding and tasty foods are mutually exclusive lifestyles. "Eat for function, not for taste," as the saying goes. Get yourself a good whey product, and drink a shake with every meal.

3) The idea of "inner, outer, upper, lower" parts of a muscle group should not be, in my opinion, a priority to a beginner. The human body grows as it was evolved to do - as one machine. In other words, concentrate on a big chest, big legs, a big back, and large shoulders. Assistance muscle groups like biceps will come with these initial gains, and specific areas like "inner" chest can be addressed when you are 215 lbs at sub-10%BF and can see imperfections.

What kind of a training environment are you in? A bodybuilding gym, a fitness center, the Y, Gold's, a University gym?

Anyway, this is my diet right now, maybe you can take something from this.

1) 1 cup egg beaters, 4oz ground turkey, 1 cup oatmeal, 4 beef liver tabs, 10g glutamine

gym: shock therapy, 9g eaa, 10g glutamine, 5g bcaa

2) IDS smart gainer (1 serving 2 scoops), 5g bcaa, 10g glutamine

3) 8oz chicken, 8oz sweet potato, 2 cups green beans, 4 beef liver tabs

4) 8oz tilapia or orange roughy, 1.5 cups brown rice, 1 cup broccoli, 4 beef liver tabs

5) 6oz lean ground beef (97/3), 8oz red potato, spinach salad no dressing, 4 beef liver tabs

6) 6oz chicken, 6oz sweet potato, 1 cup green beans, 4 beef liver tabs

7) 2 scoops ON casein, 10g glutamine

*In between all those meals I am taking bcaa caps as well.

I am 247 and currently 16%bf....gained a considerable amount of fat coming off my last cycle eating heavy to retain my gains. On cycle I was at 10-12% and plan to hit that mark again in Jan when I go back on. Next summer I will cut into single digits.

 

[tl2001]

So from my calculations you ate 89g of protein, 20g of carbs and I am guessing 30+g of fat (satturated)....not to be rude but how is this clean Sugar, satturated fat, dairy, etc.



Anyway, this is my diet right now, maybe you can take something from this.

1) 1 cup egg beaters, 4oz ground turkey, 1 cup oatmeal, 4 beef liver tabs, 10g glutamine

gym: shock therapy, 9g eaa, 10g glutamine, 5g bcaa

2) IDS smart gainer (1 serving 2 scoops), 5g bcaa, 10g glutamine

3) 8oz chicken, 8oz sweet potato, 2 cups green beans, 4 beef liver tabs

4) 8oz tilapia or orange roughy, 1.5 cups brown rice, 1 cup broccoli, 4 beef liver tabs

5) 6oz lean ground beef (97/3), 8oz red potato, spinach salad no dressing, 4 beef liver tabs

6) 6oz chicken, 6oz sweet potato, 1 cup green beans, 4 beef liver tabs

7) 2 scoops ON casein, 10g glutamine

*In between all those meals I am taking bcaa caps as well.

I am 247 and currently 16%bf....gained a considerable amount of fat coming off my last cycle eating heavy to retain my gains. On cycle I was at 10-12% and plan to hit that mark again in Jan when I go back on. Next summer I will cut into single digits.

Juicy - you're absolutely right; it isn't clean. This time of year I'm eating as close to 7000 calories a day and sometimes these calories come from less than ideal sources.
In my haste of showing him an example of how to center a meal around meat I failed to mention that my goals are certainly different than his. Your diet is great example of a "clean" diet; best of luck to you on your way to single digits.

 

[purelifting]

.......

 

[tenny]

your age says alot

you need to eat everything in sight...emphasis on protien
and good quility protien

and train like a madman

as i said before.....it all depends on how bad you want it
and if you want it bad enough....you'll hire someone to help you
through the rough first step (which is getting started with a good program
thats gonna work for you)

 

[purelifting]

your age says alot

you need to eat everything in sight...emphasis on protien
and good quility protien

and train like a madman

as i said before.....it all depends on how bad you want it
and if you want it bad enough....you'll hire someone to help you
through the rough first step (which is getting started with a good program
thats gonna work for you)

Granted I'm young... I'm still mature.

For a year now I have wanted it and I think I showed that. I can't hire a personal trainner becasue all the trainners in my gym are horrible, and the fact that I am 18 and I go to college. I don't need someone next to me pushing me. I have enough drive to push through out the whole work out. Only thing I need is a spotter.

I'm stocking up on healthy, lean food right now make a diet plan right now. I need to get a good workout workout routine with set/reps; one thing I always been confused about is how do I know what weight to use on certain reps.


As you can see I like to ask questions.

 

[tenny]

its not a maturity issue dude

and who said anything about a gym trainer

hire shelby and be done with this nonsense

this IS the BEST advise that your going to get on this board

good luck

 

[brother_iron]

your age says alot

you need to eat everything in sight...emphasis on protien
and good quility protien

and train like a madman

as i said before.....it all depends on how bad you want it
and if you want it bad enough....you'll hire someone to help you
through the rough first step (which is getting started with a good program
thats gonna work for you)

Agreed. Eat everything in site (no junk food though).

I went from 116 pounds to 185 in under a year and stayed lean training 20 sets per bodypart and eating literally everything I could get my hands on.

Don't worry on little stuff like inner chest quit playing with ECA stacks and why on earth are you cutting right now? Assuming I read that right.

 

[purelifting]

......

 

[brother_iron]

Granted that I'm not big, but I still need to mantain a decent body. My decent is... 7 - 13 percent body fat. I'm dropping some fat and then make sure my diet keeps te way i want to look.

You were very skinny in a world plagued by obesity for a reason. You have a good metabolism. You are not going to balloon up to 20%. You look like your a higher bodyfat than what you are because of a lack of lean mass on your frame man.

ECA on a caloric surplus = a waste of time assuming your bulking as well. Bulking/cutting cycles are nothing other than a waste of time IMO. Start putting on fat add a little cardio and clean up your diet, thats all there really is to it.

 

[purelifting]

.....

 

[tkav1980]

i didnt like how i worded that so instead ill lay it out.
muscles grow because of a immunoligical and hormonal responce to stimulus.
your central nervous system needs time to recover as well when you are training with alot of intensity.
the more sets you do per bodypart the more that cuts into your recovery time.
you need assloads of food.

so do this:
monday -
Decline bench press 2 sets to failure 8-12 reps each set
shoulder press - same as chest but 12 -15 reps for saftey reasons
back width - wide grip lat pulldowns or pullups
back thickness deadlifts 2 sets 1 6-9 reps , second set 9-15 reps

Wed
standing calvs 1 set to failure but verry verry slow reps and hold the stretch at the bottom for a few seconds.
hamstrings - leg curls , 2 sets to failure 6-10 reps
squats - 2 sets first 6-9, second 10-15 reps....each set is one rep short of failure for saftey.

friday
curls - any kind , 2 sets to total failure 15-20 reps
tri's - weighted dips, reverse grip BP, close grip BP...pick your favorite, 2 sets 15-20 reps to failure high reps for saftey and progression.
abs, lick something and to it the way you do bi's
cardio , low intensity 20 min

every week add a couple of reps to each set or a couple of lbs to the bar....write it down so your not guessing. if you move your squat up 100lbs in a year you will have some big ass legs.

if you dont like this routine please follow big a's.

as for diet use the one outlined here in this thread and keep us posted on results and we will be able to help you adjust macros for more effective results. hope that helps.

 

[PsyT]

^ cardio just once a week?