Just some basic tips

min0 lee · 01-08-2005, 09:05 AM

Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)
If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.
Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)
Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.
Take a mult-vitamin and multi-mineral.
Supplement your diet with high quality protein.Whey protein is the best)
Get 1 gram of protein per pound of bodyweight per day.
Spread out this protein over the 5-6 small meals that you are going to eat.
Try creatine monohydrate.(I get a great pump with this supplement and it makes me stronger)
Stay away from Junk Food.
Take one day per week and eat what you like.(Don't go crazy)
Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)
Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)
Don't forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.
Workout large muscles first (Legs, back, chest) before smaller muscles.
Don't throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)
Try stretching.(After your workout so that you are already warmed up, it helps recovery)
Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.
Keep your workouts to no more than 1 to 1 1/2 hours long.
Get a workout logbook for tracking your workouts, cardio, meals and supplements.
Get in some cardio work if you want to loose fat and help your cardiovascular system.
A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.
3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)
Visualize your workouts going great. Checkout visualization here.
Make sure that you get adequate sleep and rest. (This differs from person to person)

Du · 01-08-2005, 09:14 AM

Wow Mino, pretty good.

sgtneo · 01-08-2005, 09:18 AM

im going to be sorting out my diet very soon so it can be checked over by peeps on the forum when i get a job and find out how much i weigh. but what is a meal replacement? as i am at collage mon-thursday so getting in all these meals can be difficult

cheers

Neo

Rocco32 · 01-08-2005, 09:21 AM

Neo- do you need a job before you find out how much you weight, LOL? A meal replacement is a shake w/ protein and carbs if you like.

sgtneo · 01-08-2005, 09:23 AM

no but i need a job so i can afford the diet as i am saving for a motor bike crash course and have phone to pay for job is first priority atm

Neo

Rocco32 · 01-08-2005, 09:27 AM

You need a phone for your job? And if your saving money for a motor bike course, maybe you should spend that money for healthy food instead of putting that on the backburner. Priorities.

Curlingcadys · 01-08-2005, 09:28 AM

Quote:

Originally Posted by sgtneo

im going to be sorting out my diet very soon so it can be checked over by peeps on the forum when i get a job and find out how much i weigh. but what is a meal replacement? as i am at collage mon-thursday so getting in all these meals can be difficult

cheers

Neo

Post your diet in the "diet & Nutrition" forum they'll cratique you very well.
Meal replacement/MRPs/Meal replacement powders check around online you'll find lots.

sgtneo · 01-08-2005, 09:32 AM

lol sorry commer needed "phone needing paying for," i have waited years for this a bike is my dream and the one thing i want more than anything so i am going to get my crash course out of the way before i join the army. as i have currently been laid off at my last weekend job i need to get a job so i can afford my creatin, whey and my diet along with my course and phone realisticly depending on my pay i may not be able to afford everything so crash course could end up getting delayed but i need to find out how much a week my diet will cost me when sorted out. how much is the average diet a week? uk pounds?

Neo

gwcaton · 01-08-2005, 09:53 AM

WoW,

There is a serious side to minO !

min0 lee · 01-08-2005, 10:23 AM

Quote:

Originally Posted by gwcaton

WoW,

There is a serious side to minO !

I do work out. That I take very serious.

Archangel · 01-08-2005, 12:41 PM

Egoatdoor · 01-08-2005, 04:05 PM

Great post Mino.

Egoatdoor · 01-08-2005, 04:12 PM

Quote:

Originally Posted by min0 lee

Take one day per week and eat what you like.(Don't go crazy)

Great advice, particularly for ectomorphs who often eat "too clean" to grow.

Quote:

Workout large muscles first (Legs, back, chest) before smaller muscles.

A basic that I see violated every day. Its 8:05. The gym just opened and there are guys ( and gals) lined up on the cables, preacher bench and benches doing arms.

Quote:

Get a workout logbook for tracking your workouts, cardio, meals and supplements.

Very very few keep workout logs, even the PERSONAL TRAINERS and even fewer keep diet logs.

01-08-2005, 09:05 AM	#1
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,683 Blog Entries: 3 Photos: 542	Just some basic tips Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats) If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.) Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle. Take a mult-vitamin and multi-mineral. Supplement your diet with high quality protein.Whey protein is the best) Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat. Try creatine monohydrate.(I get a great pump with this supplement and it makes me stronger) Stay away from Junk Food. Take one day per week and eat what you like.(Don't go crazy) Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results) Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up) Don't forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion. Workout large muscles first (Legs, back, chest) before smaller muscles. Don't throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form) Try stretching.(After your workout so that you are already warmed up, it helps recovery) Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt) This also helps with boredom. Keep your workouts to no more than 1 to 1 1/2 hours long. Get a workout logbook for tracking your workouts, cardio, meals and supplements. Get in some cardio work if you want to loose fat and help your cardiovascular system. A strong cardiovascular system will help you with your workouts by giving you the endurance that you need. 3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..) Visualize your workouts going great. Checkout visualization here. Make sure that you get adequate sleep and rest. (This differs from person to person)

01-08-2005, 09:14 AM	#2
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Wow Mino, pretty good.
	My IronMag Journal

01-08-2005, 09:21 AM	#4
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Neo- do you need a job before you find out how much you weight, LOL? A meal replacement is a shake w/ protein and carbs if you like.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-08-2005, 09:27 AM	#6
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	You need a phone for your job? And if your saving money for a motor bike course, maybe you should spend that money for healthy food instead of putting that on the backburner. Priorities.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-08-2005, 09:53 AM	#9
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	WoW, There is a serious side to minO !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-08-2005, 09:18 AM	#3
sgtneo Registered User Join Date: Dec 2004 Location: UK South east Posts: 725	im going to be sorting out my diet very soon so it can be checked over by peeps on the forum when i get a job and find out how much i weigh. but what is a meal replacement? as i am at collage mon-thursday so getting in all these meals can be difficult cheers Neo

01-08-2005, 09:23 AM	#5
sgtneo Registered User Join Date: Dec 2004 Location: UK South east Posts: 725	no but i need a job so i can afford the diet as i am saving for a motor bike crash course and have phone to pay for job is first priority atm Neo

01-08-2005, 09:32 AM	#8
sgtneo Registered User Join Date: Dec 2004 Location: UK South east Posts: 725	lol sorry commer needed "phone needing paying for," i have waited years for this a bike is my dream and the one thing i want more than anything so i am going to get my crash course out of the way before i join the army. as i have currently been laid off at my last weekend job i need to get a job so i can afford my creatin, whey and my diet along with my course and phone realisticly depending on my pay i may not be able to afford everything so crash course could end up getting delayed but i need to find out how much a week my diet will cost me when sorted out. how much is the average diet a week? uk pounds? Neo

01-08-2005, 12:41 PM	#11
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-08-2005, 04:05 PM	#12
Egoatdoor Its time to eat...AGAIN! Join Date: Oct 2004 Location: Richmond Virginia Posts: 1,033	Great post Mino.
	Getting bigger is a battle and the weapon is my fork. "The harder I work, the luckier I get"- Jenny Lynn

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