Thread: Hey! Could anyone please help me?!?

Check this thread for diet & nutrition links:
NEWBIES START HERE - Nutritional FAQ!


Check these links for work-outs:
Back
Arms
Chest
Delts
Legs


also, the IM Mass Routine:
http://www.ironmagazine.com/modules....article&sid=29


btw, welcome!

as far as protein, shoot for 1 - 1 1/2 grams of protein per pound of body weight.

so, if you are 200lbs comsume 200-300 grams of prtein per day broken up over 5-6 small meals.

Originally posted by Twin Peak
Here are some good general guidelines for a beginner, maybe we should sticky this:

- Eat 1-1.5g protein per pound BW
- Eat 12-18 cals per pound BW (12 if primary goal is losing, 18 if gaining, middle ground if both)
- Eat 5 meals per day, with protein in each meal
- Have a shake post w/o. It should include 50+ grams of whey and 50-100g of dextrose
- Train each bodypart every 4-5 days
- After 6-12 months switch to once per week
- Do 2-3 exercises per bodypart
- Do between 8-12 WORKING sets (don't include warm ups), per bodypart
- Primarily train in the 6-10 rep range
- Try to train to failure
- Occassionally go as low as 1 and as high as 15
- Always warmup
- Always stretch
- Eat plenty of good fats, little saturated
- Don't eat sugars except post w/o
- Staple foods (core diet) include fish, lean meat, chicken, tuna, WHOLE eggs, oats, sweet potatoes, veggies, flax oil
- Beginner Supplements include multivitamin and protein, THAT'S IT

Originally posted by king_eric

3. What is the most important for bulking, protein or carbs? How much of protein/carbs/fat should I consume for good results?

5. What is the best thing to eat before/after a workout? How much protein should I have?

Eric

I would say that for bulking, the most important thing is calories. W/o enough calories, you're not going to add any weight. Now what kind of weight you add (muscle vs. fat) will be determined by how hard you work in the gym and what you're eating exactly. Protein is clearly important, as are the type of carbs you eat and getting the proper fats. Generally you want to stick w/ 6 meals w/ a good balance of protein to carbs and fat. It would be best if you could post what you eat now and, after reading the thread I suggested and the links prince posted, give us a plan for your bulk.

Thanks very much for your help Prince!