Looking for some advice [Forum Archive]

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Looking for some advice

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Posted by: ilmartelo

I began serious lifting about 4 months ago. I have been taking GNC's NO2 for the last 2 months. I am finishing the last of the second 21 day program. I am now looking to cut up and picked up Animal Cuts and M-Stak. I plan on taking a week off of all supplements except a multi vitamin for a week, then starting the Animal products.

I am currently about 5'6'', 148 lbs, 12-13% bodyfat, and I try to take in 2500 calories a day, usually 40/30/30 protein/carb/fat. I am just starting to do cardio again now, I didnt do much of it while I was lifting. I usually work out about 4-5 days a week.

My workout split is chest, shoulders, back, legs, arms.

If anyone has any advice on how to best cut up, I would appreciate the help. I have not had a six pack since high school and I have worked really hard over the past 2 years to get off the 50 lbs I put on during college.

Thanx for the help.

Posted by: Vise

if you can return the m-stak to gnc. i used it (and it sucked) and after a little research realized that it barely had enough of the ingredients in it that were supposedly give me "anabolic steriod effects." if your interested in something similar (but actually works) buy some http://www.blackstarlabs.com/?manufa...roducts_id=226. take 2 g a day taking it in 4 500mg doses. alotta people love it and shit, even if it doesn't work for you, you only payed $15! as for other supps, maybe some creatine (if you are a responder) with thre neccessary dextrose/maltodextrin, protein, a preworkout supp like nitrojet (bsl) or vendetta (xtreme formulations), go (bsl) if you need a preworkout pick-me-up, maybe some bcaa's, hmb, and glutamine, too (bsl is the cheapest source for these). if you are short on cash keep only the creatine and protein.

also never buy from gnc again. they have ripped so many people off (including me when i was still a noob). i think no2 is a waste as well but if it worked for your, go buy a cheap substitute (if you want i can point you in the right direction).

as for your diet i would reccommend between 2000-2200 cals. start off with the 2500 then after a week or two drop 500 cals. i prefer 40/40/20 though but also check out tp's carb cycle plan and jodi's (then dr. pain's) cutting guide. on a similar note, check out jodi's leptin refeeding article.

still lift hard and take make sure you get very good post workout nutriton. do cardio 3 days a weeks (i love hiit) and cut your rest time between lifting sets to about 60-90 secs for a little extra kick in the metabolic ass.

as for your supplements, again return the animal cuts (if they give you a hard time tell them you releazed they would interact with you medication, lol). if you wanna go e/f get some san tight or heat by avant labs; if not go ec or ecy. both are excellent products if not don't forget your sensathin (bad ass fish oil to minimize fat gain during your cheat meal/day and assist in repartitioning) and some lipoderm ultra or absovled for a little extra help in the six pack department.

well, sorry about the novel and the loads of typos i know i've missed. i just got my wisdom teeth taken out and i took a little too much vicodin

. the info should be right on though. repond and i'll answer any mor questions you've got.

Posted by: Ginobili

I would return the m stak if you can.

Posted by: ilmartelo

I got the animal stuff on-line and cant return it. I picked it up cause a few of my friends had great results with them. A few people have told me that it wasnt the NO2 that got the results, it was my program. I dont know enough to know either way.

A regular day for me would be:

8- NO2 supplement
830ish- cup of cheerios, 1/2 cup skim milk
1030ish- if im sleeping late, nothing, if im up, veggies
1230- NO2 supplement
100 -sandwich (turkey,beef, or lean ham)
vegtables
330 or 400- metrx protein bar or shake
630 or 700- a meat or fish, vegtable, and potato, bread, or pasta
10ish- apple or other vegtable
1230 or 100- turkey breast or lean beef

I take in at least 160 grams of protein a day.

An example of a normal workout would be:

chest-
stretch
flat bench- 5 sets 12 10 8 6 12 reps
incline bench- 5 sets 12 10 8 6 12
decline bench- 3 sets 12 10 8
cross cables- 3 sets of flys 12 10 8
3 sets of downward movement 12 10 8
incline bench machine- 4 sets- 12 10 8 12
crunches

Posted by: Vise

solid diet and program; you should do great. b/c five days a week is a already a pretty strenuous schedule (especially for a non-competeing body builder), you could try just cutting your "between set rest" down to a minute therefore keeping your heart rate up the whole time burning more calories. however, if you really wanna add cardio here's a good link for hiit:
http://www.musclemedia.com/training/hiit.asp

no prob about the animal products though: you live, you learn. i still reccommend a creatine supplement for preworkout though, it will help keep your strength levels up when dieting.

Posted by: ilmartelo

thanx for the advice guys.

some other problems i have are:

keeping my protein powder down. i picked up nitro-tech (more GNC over-priced garbage) when I started lifting. it is discusting. i can barely get it down. i tried putting fruit into it. chocolate syrup (diet-low fat, 50 cal per 2 tablespoons). ive tried it with water and milk.

since i started adding weight to my program, it has taken me longer to recover. i added good weight, over 25 lbs to compound movements and 15ish to arm exercises. but now im feeling it for a longer time. i think this is natural, but im not sure. ill be fine after the workout and then the next day ill have a good tight feeling. no pain, just 'burn'. i was wondering if there is anything i should take that wont conflict with the NO2 or Animal products that can help my recovery. or should i allow an extra day between workouts? ive done that a few times because i was real tight and didnt want to hurt myself.

i am afraid of creatine because several of my friends who took it put on serious fat after they got off. they looked good for a few weeks and then lost it when they came off and gained 20+lbs. im not sure how creatine works except that it adds water to the muscle to expand it and allow it to lift more. thats a paraphrase of something ive read and might be wrong in itself.

again thank you all for your time in responding.

Sal

Posted by: rockcrest

Quote:

Originally Posted by ilmartelo

thanx for the advice guys.

since i started adding weight to my program, it has taken me longer to recover. i added good weight, over 25 lbs to compound movements and 15ish to arm exercises. but now im feeling it for a longer time. i think this is natural, but im not sure. ill be fine after the workout and then the next day ill have a good tight feeling. no pain, just 'burn'. i was wondering if there is anything i should take that wont conflict with the NO2 or Animal products that can help my recovery. or should i allow an extra day between workouts? ive done that a few times because i was real tight and didnt want to hurt myself.

glutamine or rest

Posted by: Vise

your friends got fat because of eating excess calories and not exercising, not because they stopped taking creatine. i'm sure you have heard plenty of other myths and "dangers" about creatine from your peers but i assure you, with a little research you can prove them false it is not a miracle stubstance and it will not make you huge overnight, it can however, help increase strength and power. it does not work for everyone though; personally, i don't respond to any creatine supplement, but then again, i have always been naturally strong. creatine is a cellular substance that helps increase energy on short, high-intensity bursts (i.e. weightlifting, sprinting, etc.). through a series of reactions involving atp, pcr, adp, and creatine this is achieved. without having to go into the science behind it, creatine is a solid product for those who respond to it. check out the thread about creatine transport to find a good product.
as for a good tasting protein, check out this poll on bulknutrion.com:
http://bulknutrition.com/

don't worry tho, i have wasted my money just the same as you and have choked down many a discusting nitrotech shake. at least now you have a good source of info from this forum.
anything else, i'm glad to help (as you can see i was once in your position too)?

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