What should i do?

**Alex** · 09-04-2002, 10:48 AM

Hi there,
I'm pretty new to the supplement side of training, I am just starting back to the gym and am wondering what supplements i could take to help bulk up and increase strength, I need to use something which will not be against any competion rules on doping as i play Canoepolo on the Irish team and could be liable to checks!
That said i am fit upper body wise but my legs and butt need work, I want to work on defining and increasing the muscle i have. while also increasing strength!
Also I want to see the gains, What sort of exercises should i be doing in the gym/ training schedule.

All help on this will be greatly appreciated.
My girlfriend is a clinical nutrionalist so i know i eat the right things but on how often etc i may need help.

I am 13 stone 6ft tall and have the right genetics for building more muscle.
I have a layer of fat around my belly

which i really want to get rid of. is there any sups for fat reduction etc?

Alex

**w8lifter** · 09-04-2002, 03:40 PM

Originally posted by Alex

All help on this will be greatly appreciated.
My girlfriend is a clinical nutrionalist so i know i eat the right things but on how often etc i may need help.

I'd be interested in seeing your diet anyway

Since your a relative newbie, I think you should hold off on the supps and just eat good food...lots of it!

**Rissole** · 09-04-2002, 05:11 PM

Originally posted by w8lifter

I'd be interested in seeing your diet anyway

**bigss75** · 09-04-2002, 06:43 PM

Canoe Polo? Damn they play polo on anything now a days.

**bigss75** · 09-04-2002, 06:44 PM

A protein powder and a multivitamin are always good starts.

**w8lifter** · 09-04-2002, 09:11 PM

Originally posted by peetrips

And just what was that for?

I'm just curious

**Rissole** · 09-04-2002, 11:06 PM

Your the diet queen babe!!
I'm thinkin this guys gonna post his diet and you'll shred it. (in love)
You just came straight in and put your hand up to help , i think its great.
There are not to many people around like you

Yourself !!

**w8lifter** · 09-05-2002, 07:33 AM

Originally posted by peetrips
Your the diet queen babe!!
I'm thinkin this guys gonna post his diet and you'll shred it. (in love)
You just came straight in and put your hand up to help , i think its great.
There are not to many people around like you

Yourself !!

Ok...in all honesty...that was my total intention, lmao! But, I really would have tried to do it nicely

...and spanks, that's sweet

**Alex** · 09-05-2002, 08:19 AM

Well not so sure i'll tell you about my diet now if all your gonna do is shred it.
When i say i eat well, i mean i eat a balanced nutrional diet.
Usually Cereal + juice for breakfast with some fruit.
A carbo lunch of some form , Rice pasta bread and some meat ie.. Chicken sandwich Ham sandwich, Fruit and Yogurt.
Dinner is usually mix between carbs and protein, Lamb, Chicken Fish, Beef, Pork along with rice potatoes or pastal or noodles.
With lots of Veg.
During the day to snack i eat Cereal bars and fruit.

Hope this helps
Plus what would be recommended?
Alex
Thanks everyone for the input

**w8lifter** · 09-05-2002, 08:37 AM

Originally posted by Alex
Well not so sure i'll tell you about my diet now if all your gonna do is shred it.
When i say i eat well, i mean i eat a balanced nutrional diet.

I don't mean to scare you off, lol....and I don't mean to dis your girlfriend's Profession...but your diet is exactly what i suspected it to be....extremely high in sugar and high-glycemic, fast-burning processed carbs and low on protein and virtually lacking in EFA's!

Usually Cereal + juice for breakfast with some fruit.

Most (ok, all) cold cereal is crap...Oats are the best breakfast cereal there is...high in fibre, has protein, slow-burning, low sugar, all natural food. Juice is concentrated sugar

A carbo lunch of some form , Rice pasta bread and some meat ie..

Pasta, white rice, and bread are nasty foods...processed and produce a significant insulin response. It's far better to centre your diet about lean proteins, healthy fats and whole, unprocessed carbs

Chicken sandwich Ham sandwich, Fruit and Yogurt.

[b]The only thing good here is the chicken...fruit maybe depending on what it is...most likely a banana, which seems to be a popular choice..however, apples, peaches, strawberries and grapefruit are far better choices[b]

Dinner is usually mix between carbs and protein, Lamb, Chicken Fish, Beef, Pork along with rice potatoes or pastal or noodles.
With lots of Veg.

Veggies, and your protein is good...again, better choices would be brown rice and sweet potatoes...pasta and noodles are never a good choice

During the day to snack i eat Cereal bars and fruit.

Cereal bars are crap...just sugar! And I'd think you're eating a bit too much fruit per day. Where your EFA's? Do you not take any fats in your diet at all? They are essential, whereas processed carbs are not!

Hope this helps
Plus what would be recommended?
Alex
Thanks everyone for the input

....that wasn't so bad was it?

**kuso** · 09-05-2002, 08:40 AM

Originally posted by w8lifter

....that wasn't so bad was it?

I could almost see you rubbing your hands together when he posted that LOL

**Dr. Pain** · 09-05-2002, 08:50 AM

Hands?

DP

**kuso** · 09-05-2002, 08:51 AM

Legs?

**w8lifter** · 09-05-2002, 08:53 AM

You people think you know me so well! *rubbing something else*

**kuso** · 09-05-2002, 08:59 AM

I think I know....just didn`t want to turn his diet thread XXX

**w8lifter** · 09-05-2002, 09:00 AM

Originally posted by kuso
I think I know....just didn`t want to turn his diet thread XXX

Yeah...sorry, got caught up in the pornalness...*will behave* *sigh*

**Twin Peak** · 09-05-2002, 09:58 AM

Didn't read this until just now but when I saw the diet, and with full knowledge that w8 was about to comment, I almost burst out loud laughing!

Sorry.

**w8lifter** · 09-05-2002, 12:38 PM

Poor Alex, lol

Just so ya know, they're making fun of me and my analness...not you or your diet

<-------- Sugar Buster.

**kuso** · 09-05-2002, 07:29 PM

Your anal is something I would NEVER laugh at

But what w8 said was true Alex....none of this BS is directed at you.

**Dero** · 09-05-2002, 07:42 PM

Originally posted by kuso
Your anal is something I would NEVER laugh at

But what w8 said was true Alex....none of this BS is directed at you.

Am I missing on some rubbing???
Pornalness???
Hmmmmm...

**Rissole** · 09-05-2002, 08:37 PM

I think this kind of started from me having a dig at w8 (rice cake lover!!

)
W8 has really good diet info Alex listen to her and she'll teach you heaps!!
Have you asked the guys about some training stuff to increase your strength as well?? You gotta get the balance happenin eh??
If you put the good food in you'll want some exercises to make it work for you!!

**bigss75** · 09-05-2002, 09:05 PM

Originally posted by Alex
Well not so sure i'll tell you about my diet now if all your gonna do is shred it.
When i say i eat well, i mean i eat a balanced nutrional diet.
Usually Cereal + juice for breakfast with some fruit.
A carbo lunch of some form , Rice pasta bread and some meat ie.. Chicken sandwich Ham sandwich, Fruit and Yogurt.
Dinner is usually mix between carbs and protein, Lamb, Chicken Fish, Beef, Pork along with rice potatoes or pastal or noodles.
With lots of Veg.
During the day to snack i eat Cereal bars and fruit.

Hope this helps
Plus what would be recommended?
Alex
Thanks everyone for the input

You got balls kid posting that with w8lifter here.

**w8lifter** · 09-05-2002, 09:21 PM

OMG...give the guy a break, LOL...hell give me a break

:o

**Dr. Pain** · 09-05-2002, 09:38 PM

SUGAR Buster......not BALL Buster? LOL

Hold your cumments...give her a friggin Break!

**kuso** · 09-06-2002, 03:53 AM

Originally posted by w8lifter

<-------- Sugar Buster.

No comment

**Alex** · 09-06-2002, 05:43 AM

Ok thanks for all that , I understand that its not aimed at me, in Ireland we call this "Banter" i.e a bit of friendly teasing etc in a conversation.
So after that, tell me what i should be eating in a typical day
For Breakfast
For Lunch
For Dinner
And for snacks

as for the priors posts the fruit i eat is very rarly bananas, Apples pears kiwi's, straberries, melon, watermelon, oranges, grapefruit etc and the juce i have in the morning is freshly squeezed, ( I like to treat myself)

So give me a good idea of the dishes i should be eating and i will have a go at it!
Thanks
Alex

**w8lifter** · 09-06-2002, 06:25 AM

Okay...Here's a list of good food to get.

Basically, you want to centre your meals first around a lean protein source. Then you want to fill in your calories w/ healthy fats and/or slow burning carbs.

It is ideal to get 5- 6 meals per day, all mostly around the same calorie count...so just split your daily calories into 5-6 meals. Same for protein.....I'd slowly up your calories to 1 g of protein per lb of BW....slowly being at least a week, don't forget to increase your water when you do this. You need a good supply of protein in each meal...so I have no idea what 13 stone is, but if you're 180lbs you'd be getting 180 g of protein per day, split evenly into 5-6 meals.

After you've got your protein and calories in order...you then want to fill in your remaining calories w/ carbs and fat.....you can go w/ ~10-15-20 g fat per meal, depending on your weight. Carbs can be added in smaller amts to some meals....I'd keep fruit at one piece per day, and use mostly oats, sweet potato and brown rice.

There's a thread in nutrition called " Best Nutritional Threads" ....there's several meal plans in there that could give you an idea of what to eat w/ what....look for Fat Loss Primer, Male Cutting Plans, and Bulking w/ Slow Burners.

Shopping list!
sf low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% m.f....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

**Dr. Pain** · 09-06-2002, 07:54 AM

The "SUGAR BUSTER" ROCKS!

DP

**w8lifter** · 09-06-2002, 08:06 AM

Originally posted by Dr. Pain
The "SUGAR BUSTER" ROCKS!

DP

Spanks Babe

....only cause of you though

**ZECH** · 09-06-2002, 08:25 AM

Originally posted by Dero

Am I missing on some rubbing???
Pornalness???
Hmmmmm...

And Dero even chimes in!!!!!
Me? I'm quite!

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