Help a rookie out

[bigsahm21]

Age ??? 17
Height ??? 6???5 ½
Weight ??? 170 pounds
BF % - not quite sure, but I can see my abs pretty good, sometimes all six???so I???ll guess like 7-8%.

My basketball career just ended, so I???d like to put on some good, solid weight. However, I???m more concerned with being cut than being big, so I don???t wanna just gain soft weight.

Over the last few months I???ve looked into it quite a bit, and from the reading I???ve done it seems that my eventual daily caloric intake should be about 4000 calories a day for my bulking, spread out amongst six meals a day. I???ve looked into the nutrition aspect as well, and plan to consume 40% of my calories from carbs, 30% from protein, and another 30% from good fats...and I plan to consume all of the above during every meal that I eat to constantly give myself what I need. I???m aware of what???s healthy and what???s not when it comes to getting the nutrients that I need (ie what fats and carbs to stay away from, and what are absolutely essential.) and that I need to constantly stay hydrated or else all my work will be wasted. I???ve got a kitchen full of oatmeal, peanut butter, whey protein, chicken, veggies, etc???all the essentials, pretty much???and I???m basically ready to go, I just have a couple quick questions for some of the experts here.

Supplements I plan to use: Mulitvitamin, Whey protein, Fish oils.

Is that all? Any other recommendations? I???ll be getting plenty of vitamin-c through my diet, keep in mind???I have a job at Jamba Juice and part of my daily diet is a sixteen-ounce orange carrot juice.

I???d also prefer not to use L-glutamine, unless it???s absolutely necessary, because that kinda stuff is expensive, and my parents definitely wouldn???t be into buying something like that for me.

2.) What would you guys recommend me starting at when it comes to daily calories consumed? How often should I increase my daily caloric intake, and by how much?

3.) Exactly how much water should I be drinking? I???ve heard you take your weight and multiply it by .66 in order to get the number of ounces in a day. That about right?

4.) What should I eat during or post workout? Post workout I plan on taking like 1 ½ scoops of whey with about 12 oz of milk for a nice-sized protein shake???but I???ve heard of people having a Gatorade and protein bar during their workouts. Is this good? What during and post workout meals have produced the best results for some of you guys?

Any and all feedback is appreciated, along with other tips you guys may have. Thanks!

 

[bigsahm21]

anyone? por favor?

 

[DOMS]

1).Supplements <needed>:

First off, you need to understand that supplements are only an insurance. No supplement can replace good eating habits. Having said that, I'd recommend a multi-vitamin, a multi-mineral, calcium/magnesium (for bones), glucosamine/chondroitin (for joints), MSM (for tendons and ligaments), and fish oil.

2.) What would you guys recommend me starting at when it comes to daily calories consumed?

You can only know this through experimentation. Start a what you think the low range is and slowly work up your calories. If you notice that you gaining fat, back off a bit. There is simply no way that anyone here can know your caloric needs. There are too many variables that can't really be conveyed over the Internet for this too happen.

3.) Exactly how much water should I be drinking?

Yes, for an active person, .66 is a good rule of thumb. Keep in mind that many foods contain water and so does diet soda.

4.) What should I eat during or post workout? Post workout I plan on taking like 1 ½ scoops of whey with about 12 oz of milk for a nice-sized protein shake???but I???ve heard of people having a Gatorade and protein bar during their workouts.

Don't use milk in your post-workout shake. You shouldn't have any fat at all. Fat slows down the digestion of your shake, and you need to replenish as fast as possible. Don't drink Gatorade during your workout. Not for any phsyiolgoical reason, just because it it'll make your stomach and mouth feel slimy (it does for me). Personally, I just put some dextrose into water to replenish my glucose/glycogen. To learn more about pre and post-workout shakes, read Nutrient Timing.

Por favor?

Usted es agradable.