hello everyone newbie here with a brain like a sponge

[m.muntazio]

hello my name is mando and im glad i joined this forum to better educate myself and learn and absorb as much as i can.im 38 yrs old 6foot2 210pds.im very lean except for a beer belly but thats another story. .im going to finally start on my dream program but everything has to be perfect.the diet im gonna be using is the 2gr protein per pd of bodyweight and 4gr carb per pd of bodyweight divided by 5 meals a day and a halfway through the night whey protein shake.diet is gonna be as clean as possible.homemade from scratch.
meals 1 through 5 are-
84 grams of protein
168 grams of carbs
1 serving of mixed vegetables or salad
1 glass of skim milk
1 or 2 glasses of water
1 serving of whey protein in the middle of the night.
what do you guys think of the macrobolic diet?my workout is gonna be as follows.
mon.wed.fri.
chest-
bench press,incline,dumbbells 3x6-8
bench press,incline,barbells 3x6-8
pushups 50
tris-
lying tricep ext.,incline 3x6-8
dips,3x10
tues.thurs.sat.
shoulders-
seated rear military press 3x6-8
seated front military press 3x6-8
upright rows 3x6-8
seated overhead press 3x6-8
biceps-
bicep curl 18x6-8
sun.off
what weight according to my 1 rep max should i be doing?what percentage?im thinking 60 percent?
im going for a vo2max to see my lactic threshold.bloodwork to compare my body before and after,which by the way if someone knows what i should be asking for in the blood work,and dexa to see my exact fat measurement.the supplements im going to be using are quite simple.celltech creatine by muscletech and nitro tech hardcore whey protein also by muscletech for when i use it in the middle of the night to keep nutrients in me at all time.what do you think of the whole waking up in the middle of the night thing and also my choice of supplements.im also gonna be doing the whole priming thing.what program do you suggest for that(diet and workout and for how long)any thoughts on my diet and workout mentioned above?what supplements should i be taking during the priming period and once i actually start my workout which is described above.also what supplements should i take for pct after i finish,not drugs but supplements only.lll get to the drug pct part later.im not gonna go the anabolics route this time cause its just too much of a headache.i was on deca and test before administered topically as a cream and the results were great but i lost everything real quick got a case of gyno,which im not too worried about cause im gonna have surgery after all this to remove it,a lump on my back,also not worried,surgery route, no pct and the doctor i got it from got busted.i also dont have any connects right now,too much work trying to get them, i dont trust u.g. labs and even if i did go that route i would wanna test it a a lab and i have no means to do that.if anything im gonna go the peptide route.hexarelin to be exact.but thats another story.also how often should i shock the body with rest/pause, slow-mo reps, supersets drop sets etc and are they really beneficial?any answers thoughts comments would be greatly appreciated.if no one can help me can you refer me to someone who can?
so basically im asking
adjustements to the programs-priming diet and workout i have mentioned-actual diet and workout i have mentioned-pct diet,supplements and drugs i have mentioned
-bloodwork(what to ask for)
-diet (pre during and post? priming)if any
-diet (pre during and post cycle)if any
-workout(pre? during and post? priming)if any
-workout(pre? during and post? cycle)if any
-pct (supplements and drugs)if any

 

[TooOld]

You're wasting your time if you don't workout your legs and I predict you'll be seriously overtrained in the upper body department in less than 6 months.

Check out Builts Homework link in the stickies.

 

[Cork]

This has to be a troll. You don't get to 38 years old and still train like a 15 year old.

There is no such thing as "very lean but with a beer belly" unless you have GH gut.

 

[m.muntazio]

thanks guys for the response.actually im pretty cut up except for my lower abdomen but thats my fault,too much drinking back in the day.my legs are actually pretty built and strong compared to my upper body.lots of soccer in my day.question,im new to this ,what is a troll and what is a gh gut?

 

[m.muntazio]

feel better cork?

do you?

 

[Cork]

Yes I do feel better, thanks for posting again.

At 38 years old and natural (currently), your metabolism is something to take in to account. I personally don't think that those are good macros to be working naturally. I think you're just going to get fat. But really, how lean is lean? Do you have a 6 pack? 10-15% body fat? <10%? If you are 210 with a 6 pack, you really might need all that food. I still think that 800g of cho is way too much for you.

Next is your workout. Take what you have planned, throw it away. I don't even know where to begin, there is a ridiculous amount of stuff you have to learn. Every great routine needs to be based on compound lifting with accessory work to help support those lifts. I feel that the best percentage to work in around your 1rm is 75%-95% for compound lifts, and accessory work can be anywhere between 60-85%. That's my personal preference.

As far as exercises go, you are not getting optimal benefit from your workout if you do not include what I consider to be the 4 main lifts; squat, deadlift, bench press, and overhead press. Do 1 of those main lifts each day, and for the rest of the workout, do lifts that compliment it. If I were you, I would do a lot more reading on forums and across the internet. I hope you like learning.

Don't even think about the sauce unless you get on HRT from your doctor. You do not workout or eat anywhere near where you would need to to get the best results from gear. It would simply be a waste of money and a danger to your health since your knowledge is minimal.

Also, please note that the above is based on fact, but it is my opinion. Feel free to disagree with me.

A troll is what someone is when they post really stupid shit or prank someone on the internet just to get people angry and frustrated. For a GH gut, look at Kai Greene.

 

[m.muntazio]

sorry we got off on the wrong foot brother,but i appreciate your response,trust me im no troll just trying to educate myself.im not ready for gear now cause i learned from my mistakes but eventually yes i would like to get on some sort of peptide,im researching that now for the future.i will be adding those excercises you mentioned to my routine.you do make alot of sense.i like your 1rm advice,will do.my body looks a little weird cause from the abdomen up i look actually skinny,down i got a little pouch,maybe i exaggerated when i said beer belly but thats what caused it cause i had the only 6 pack going on a few years back,absolutely shredded but no more.thanks for everything and pardon my infraction

 

[sofargone561]

im pissed my comment got deleted

 

[BUCKY]

there was a time when I was a bench press bum. I never trained my lower body. My regrets...

 

[CaptainNapalm]

2g of protein per pound of body weight is excessive. You can consume as little as 1g of protein per each LEAN pound of body weight, but to be safe if you're consuming 1g per 1lb of body weight you should be okay.

To start, you should base your workout around these exercises: squats, deadlifts, pull-ups, chin-ups, bb rows, bench press and shoulder press. Do not neglect legs, you need to do squats.

Keep things simple in the beginning. Over ambitious and over complicated workouts and diets for a beginner often lead to frustration and failure in my opinion. I wouldn't be waking myself up in the middle of the night for a protein shake either, waste of time.

 

[Ezskanken]

You should see what his thread in PP turned too...

 

[adrianl158]

I'm a complete newbie here too but I think you should be drinking casein protein shakes for the nights if anything. And a message that has been made clear to me by others; do not neglect your lower body. I have a friend who does and he just doesn't look right. No proportionate at all and you can tell when fully clothed.