Diet/Supplement/Everything Advice

Thundaxat · 03-28-2008, 04:09 PM

Hi, I was wondering if I could get some advice to do practically the impossible, or at least it seems. I want to gain muscle and lose some fat. I am 18 years old, 175lbs, 6 feet tall, and probably around 20% body fat (that is just a rough estimation). I started taking lifting seriously about 8 months ago, and have been running alot longer than that. The only supplement i take currently is 100% whey from GNC and only about 20g before working out, and then I get around 90g or so from my diet (I eat about 1900 calories, 50g of fat, 500g of carbs) . As for lifting for the last month or so, I workout 5 days a week. In the morning I work basically all the muscle groups with low weight, and decent rep, situps for the my hidden abs, and a bit of biking to warm up and wake up. Midday I go running, I try to get at least 30 miles in a week. Then in the evening I do heavy weight with about 3 sets of 10 and 4/5 exercises per muscle group (groups alternate between chest and tris, biceps and shoulder/delts, and back and forearm). I have seen some increases since I started protein and I can't really complain, but compared to other results I've seen and my goals it pales in comparison. I was thinking of maybe switching to GNC wheybolic extreme or maybe muscle milk. And I was also thinking of doing other supplements or increasing my protein intake, although I am shy towards creatine because of the large amount of water I would need, and it seems like its just water muscle. I guess ultimately I want to decrease my body fat by around 5% while upping my lifting max by 10-20lbs. So any advice as to my diet, supplements you recommend, exercise (i do long distance runs 10K or so, and am not a big fan of sprinting, but i don't mind biking/swimming/etc), or anything else to build up my arms, get rid of the boobs and belly fat, and get some ladies

Irons77 · 03-28-2008, 04:19 PM

For starters eat more, clean food. You can't do both at once. Bulking req. eating more then your maintence jntake. Cutting you eat less.

biggfly · 03-28-2008, 05:04 PM

You have to decide which you want to do FIRST. You can eat cleaner, still lift and do HIIT cardio and lost the current fat you have, thus decreasing your body fat %, then after that start from a leaner base model and bulk up the right way, through a high protein enriched diet etc. and lifting the PROPER way, then after you have bulked up you can lean out that bulk with another cut cycle. If you continue as you are now, you will gain muscle and some size, but that fat will remain there if your calorie intake is MORE than your maintenance level, i.e caloric surplus. Your body fat % may still decrease, but not because the fat went away, but you added muscle weight thus the % would be lower, but the original fat would still be present.

03-28-2008, 04:09 PM	#1
Thundaxat Registered User Join Date: Mar 2008 Location: Chambana Posts: 10	Diet/Supplement/Everything Advice Hi, I was wondering if I could get some advice to do practically the impossible, or at least it seems. I want to gain muscle and lose some fat. I am 18 years old, 175lbs, 6 feet tall, and probably around 20% body fat (that is just a rough estimation). I started taking lifting seriously about 8 months ago, and have been running alot longer than that. The only supplement i take currently is 100% whey from GNC and only about 20g before working out, and then I get around 90g or so from my diet (I eat about 1900 calories, 50g of fat, 500g of carbs) . As for lifting for the last month or so, I workout 5 days a week. In the morning I work basically all the muscle groups with low weight, and decent rep, situps for the my hidden abs, and a bit of biking to warm up and wake up. Midday I go running, I try to get at least 30 miles in a week. Then in the evening I do heavy weight with about 3 sets of 10 and 4/5 exercises per muscle group (groups alternate between chest and tris, biceps and shoulder/delts, and back and forearm). I have seen some increases since I started protein and I can't really complain, but compared to other results I've seen and my goals it pales in comparison. I was thinking of maybe switching to GNC wheybolic extreme or maybe muscle milk. And I was also thinking of doing other supplements or increasing my protein intake, although I am shy towards creatine because of the large amount of water I would need, and it seems like its just water muscle. I guess ultimately I want to decrease my body fat by around 5% while upping my lifting max by 10-20lbs. So any advice as to my diet, supplements you recommend, exercise (i do long distance runs 10K or so, and am not a big fan of sprinting, but i don't mind biking/swimming/etc), or anything else to build up my arms, get rid of the boobs and belly fat, and get some ladies

03-28-2008, 04:19 PM	#2
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	For starters eat more, clean food. You can't do both at once. Bulking req. eating more then your maintence jntake. Cutting you eat less.
	Soreness is weakness exiting the body.

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03-28-2008, 05:04 PM	#3
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 485 Photos: 2	You have to decide which you want to do FIRST. You can eat cleaner, still lift and do HIIT cardio and lost the current fat you have, thus decreasing your body fat %, then after that start from a leaner base model and bulk up the right way, through a high protein enriched diet etc. and lifting the PROPER way, then after you have bulked up you can lean out that bulk with another cut cycle. If you continue as you are now, you will gain muscle and some size, but that fat will remain there if your calorie intake is MORE than your maintenance level, i.e caloric surplus. Your body fat % may still decrease, but not because the fat went away, but you added muscle weight thus the % would be lower, but the original fat would still be present.