Natty Diet/Training Tips

[donjoy]

First time posting, but I've been reading the boards for a while now. I've been training for a solid 3 years now and I had an on/off period about 4 years prior (high school athletics) to that which ended up being the fuel for the fire. I'm now 22 and weigh in anywhere between 175 and 180lbs with roughly 12% bf. I was flirting with the idea of AAS for a while now and I did some reading. From what I've read from the members on this board with more years in the gym than me; I should first consider some diet and training tips to bust through my current plateau. I'm mainly looking to get a bit more lean and harden up. Any basic tips on how I can get serious and still expand my natty potential would be great advice to keep me from jumping into gear before I am ready.

 

[Dusty Hanshaw]

You came to the best place to get good nutritional advice, but in order to help you get better we will first need to know what it is that you are doing currently. If you are serious take a few minutes and post your current diet. Include what time you are eating each meal, the quantity of each meal, and what time you are training. Once you post this info you will get a flood of solid advice.

 

[donjoy]

I often start out in the morning with 2-3 packets on some type of instant oatmeal or a cup - cup +1/2 of Kashi GoLean Crunch cereal with fat free milk. The afternoon meal varies since I work in different places but it will often consist of some type of turkey sandwich on 100% whole wheat with lettuce and hummus instead of mayo (my favorite nutrition trick). Dinner will be some type of fish or chicken which is often made with some type of Chinese sauce since my girlfriend does the cooking. The meat is often accompanied by broccoli. If I snack it will be pita bread and hummus or late night ice cream (I know it has to go but that is another vice my girlfriend has got me with). The timing of these meals vary based on when I get the chance to eat, but I feel that once I get some advice on how to add protein shakes for on the go meals, and what I should be eating and how often, I can adjust to a more rigid diet. Thanks in advance for any help anyone can give me. I feel good about my training methods it's just my diet that I need to focus on. Also any supplements that can keep me lean (i.e no bloat) would help as well. It is not my commitment that is the problem, I just would prefer to keep natty until I get my diet tuned in before thinking about AAS.

 

[oldfella]

I often start out in the morning with 2-3 packets on some type of instant oatmeal or a cup - cup +1/2 of Kashi GoLean Crunch cereal with fat free milk. The afternoon meal varies since I work in different places but it will often consist of some type of turkey sandwich on 100% whole wheat with lettuce and hummus instead of mayo (my favorite nutrition trick). Dinner will be some type of fish or chicken which is often made with some type of Chinese sauce since my girlfriend does the cooking. The meat is often accompanied by broccoli. If I snack it will be pita bread and hummus or late night ice cream (I know it has to go but that is another vice my girlfriend has got me with). The timing of these meals vary based on when I get the chance to eat, but I feel that once I get some advice on how to add protein shakes for on the go meals, and what I should be eating and how often, I can adjust to a more rigid diet. Thanks in advance for any help anyone can give me. I feel good about my training methods it's just my diet that I need to focus on. Also any supplements that can keep me lean (i.e no bloat) would help as well. It is not my commitment that is the problem, I just would prefer to keep natty until I get my diet tuned in before thinking about AAS.

To start with you need more protein. I don't care where you get it from but you need more. I would order some LBA's from Phil Hernon here on the board, just PM him and he'll hook you up. These are liquid beef aminos. The best fucking supplement you will ever use. These will help to lean you out and maintain good solid gains. What is your training like? How tall are you? You are still only giving us half the rundown! But there's a start in the right direction.

 

[donjoy]

Thanks for the patience.... still getting familiar with the info I need to give. I am 6 feet 1 inch and have the body type of someone with short legs compared to a very long torso, although I do have rather wide shoulders to work with. My training at the moment consists of lifting legs, chest, back, shoulders, bi's & tri's separately and giving each group listed their own day. I never go more than three days on before taking a day off. The routine has helped me add muscle from when I started about 3 years ago but its starting to get stale and I could use a change. I do cardio at least three times a week for 30 mins each session in which I usually use a speed rope or a step master.

 

[oldfella]

Thanks for the patience.... still getting familiar with the info I need to give. I am 6 feet 1 inch and have the body type of someone with short legs compared to a very long torso, although I do have rather wide shoulders to work with. My training at the moment consists of lifting legs, chest, back, shoulders, bi's & tri's separately and giving each group listed their own day. I never go more than three days on before taking a day off. The routine has helped me add muscle from when I started about 3 years ago but its starting to get stale and I could use a change. I do cardio at least three times a week for 30 mins each session in which I usually use a speed rope or a step master.

Try a high volume approach. 5 sets of each exercise. This is why you will need more protein. To aid in recovery and repair. I train this way and it has always worked for me. I do 5 days straight and take two off. I have also trained some natty's this way with good results. Worth a try. But I will tell you from the word go, it is hard and brutal. It requires a lot of drive to do this. Punishing is the word that springs to mind.
Keep your carbs up also. just watch your fat intake. Aim for about 400gms protein p/day.

 

[donjoy]

Thanks again for the tips oldfella, I am going to try switching things up in that direction and I'll also look into the LBAs and let you know how it works out. Also I am curious how many reps you usually aim for in the 5 set approach.

 

[oldfella]

Thanks again for the tips oldfella, I am going to try switching things up in that direction and I'll also look into the LBAs and let you know how it works out. Also I am curious how many reps you usually aim for in the 5 set approach.

Mainly 10 but no less than 5. I'm talkin ass bustin 5 reps too!!

 

[donjoy]

Gave the 5 sets a try today for my back workout and I'm feeling nice and sore. Thanks for the tip oldfella, I am going to stick to this routine for a while