New Guy

[Conan21]

yo

I"m new to this board and just wanted to post my pic so some of you can give me some advice on a diet. these were taken in the summer of 2001 when i was 18 or 19. I turn 21 tomorrow but needless to say I look almost the same as I did 2 years. I weighed 193 in this picture and am currently roughly the same weight. I was up to about 215 this winter but had to take a break b/c i was having problems in school. I'd appreciate it if some one can give me a diet to follow this summer. My goal is to add about 10 lbs and maybe drop some bodyfat. I will be running (prop/fina/dbol) I'm not looking for an extreme bulking diet. Just a good solid diet to add some muscle and drop some fat at same time.

By the way....the board looks really good. all your guy's pics are sickening. I'm embarrassed to post mine but I thought it would help in creating a meal plan.

 

[Vein]

Welcome to the board!

 

[Crowler]

Welcome

probably better if you post a diet and then guys will offer advice as to what to change.

Setting up a GOOD diet can be very time consuming if it is done correctly and also requires more info.

 

[silentassasin]

hey dont i know u!?, actually this is my training partner, see u in the gym!

 

[Conan21]

here is a diet i've been following for about the last week. It varies a lil from day to day. I think my biggest problem is not knowing exactly how much protein/carbs/etc i'm putting into my body on a daily basis. Its hard to know where to make adjustments when you don't know were to start. IF anybody knows a good site to calcuate nutrution intake for the day that would be great.

meal 1: 5 egg whites; 2 yolks
2 pieces wheat toast
1 banana


meal 2: protein shake (50 grams)
fruit


meal 3: 9-10 oz of chicken
baked potatoe


meal 4: large serving of cottage cheese mixed with pinapples

train

meal 5: protein shake (50 grams)

meal 6: 8 oz of salmon
baked potatoe
some type of vegetable


meal 7: protien shake (50 grams)
1 banana

 

[xcelbeyond]

More eggs - 8 to 10 whites and maybe one more yoke.
I'd do oats intead of bread - it's am MUCH BETTER complex carb and has lots of other beneficial merits.

Try to occaisionally switch out some potatoes with yams - a MUCH BETTER complex carb and YUUUMMY!

Cottage sheese is woman's food Switch it out with some protein - another drink if nothing else. Since this meal is before you workout, you may want an apple or unsweetened applesauce (low glycemic index should help provide energy for workout).

All thoe protein shakes ar OK if they're a good Whey Protein Isolate (no fillers), otherwise, IMHO, that's too many protein drinks.

xcel

 

[Conan21]

thanks bro

 

[HOUSE OF PAIN]

Cottage cheese rocks bro! mix in some low fat fruit yogurt!
If it were me I would add lots more meat!!!!!

OH YEAH DID I SAY MORE MEAT?

 

[PHIL HERNON]

?

Cottage cheese is high in glutamine and a great source of amino acids. Eat it to GROW!!!