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Originally posted by Spitfire Hey everyone, I've been working out for 1 month, I started at 186 lbs with 12% body fat I am now 183 with 11% bf. Im obviously new and really need help. Any help, suggestions, tips will be gratefully appreciated. As for my work out im still working on it. Im doing the basics now but with out a proper diet anything more seems pointless. Thanks again. Plus if there is anything I should do on my off workout day that's different than normal, please let me know. Yes, good thing that you are worried about your diet. I usually track everything I eat, it is best for you since 200 calories off makes a huge difference. In the exercise departament I think you should use most of compound movements, specially because you are a beginner. Check: http://www.exrx.net/Lists/Directory.html 8:30 Breakfast: which usually consists of 3 or 4 egg, ham, and mushroom omelet, potatoes (home fries) 2 slices hole grain bread and 1.5 cups of milk, if i have time, if not oatmeal breakfast square a cup of yogurt, a cup of milk and a couple hard boiled eggs) Twinlab multi-vitamin daily one caps I am a huge fan of vitamins so I beleive now that a large amout of it is necessary to a bodybuilder. The RDA is a joke but you canīt go too crazy specially with minerals and fat-soluble vitamins. Check this site for vitamins and minerals: http://www.bulknutrition.com/?cPath=30 Amino 1500 I really donīt like the idea of amino acids, well if your protein intake is near perfect you donīt need to worry about it. Anti-oxidant Fish oil 3-4 grams, which will replace the flax seed oil i now use when Im out Glutamine 11:00 am Snack: yogurt, string cheese, 12:00 pm Pre lunch workout: Vendetta What is Vendetta ?  I know it a supplement but I never heard of it. Can you explain to me ? Thanks. Liquid creatine ( I didn't think I had time to make shake, but now know to make with water, so powder when I run out of liquid) Liquid Creatine is a bad idea since creatine turns into creatinine after some time. That is why you should only mix your creatine right before you drink it. ^any other suggestion^ Post workout lunch I eat frozen dinners ( I work in an office they are very convenient ) or Ill eat a couple chicken breasts, a can of tuna, or sushi. Protein shake I donīt know what time is your work out but it is better to ingest creatine and your protein shake right after it. Amino acids 1500 Glutamine 7:00-9:00 pm Dinner: usually fish, chicken, lean ground beef, or steak. Before bed I eat to large amount, and to much unsaturated, I want to eat something like cottage cheese, but its disgusting. You eat a lot before going to bed ? You know that is not a good idea. Keep this last meal high protein,low fat and carbohydrate. I am going to also add- Actely L-Carnatine, Alfa Lipoic acid, Arginine, Leucine, Sesamin, and BCAAs during my work out , I just don't know how, and really when. Please Help You gotta define what you are doing, bulking or cutting. Read the stickies, overall you are doing good. I am a beginner also, just go into my Online Journal. I will appreciate it. Oh, I need to say to Jodi that I plagiarized the way she answers 
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