New boy in desperate need of some help, plz!

[paul_cochrane]

Hi everyone nice meet you all.im 20 years old, 172 kg, 5'9, 31" waist, 10% bf and im in desperate need of some good advice. Im looking to start up bodybuilding to gain muscle and a more toned figure. At the moment ive got an ok defenition but would like to improve. Below ive listed a diet program ive made up and would like to know what you think and ways i can improve it.Also ive listed supplements ive recently purchased and would like to know where to implement them in my diet.Also it would be a great help if you could tell me how much suppliments and amounts of food to take.Any information you could possibly give would be much appreciated thanks

Meal One (6:15)

Protein shake mixed with water. Also oatmeal (Two cups) mixed with skimmed milk (One and half cups). Two poached eggs and 2 slices of whole meal bread. Also a multivitamin and flax oil seeds

Meal Two (9:15)

Not to sure what to have here. By looking at other diets most people have chicken and stuff but I don’t really fancy eating that kinda stuff at that time in the morning but if its got to be done, its go to be done eh?

Meal Three (11:15)

Chicken breast, Two cups of brown rice and steamed vegetables (Greens only) or salad

Meal four (3:15)

Some sort of tuna concoction with sweet potatoes and salad

Meal Five (6:00)

Steak, chicken, fish (either or) with steamed vegetables (Greens only) and roast potatoes.

Pre WO Meal (7:00)

Protein shake mixed with water and glutamine

Post WO Meal (8:30)
Whey Protein
L-Glutamine
Creatine
MultiVitamins

Meal Six (10:00)

Two thirds of a cup of cottage cheese or low fat yogurt or protein shake with a pint of skimmed milk and flax oil seeds

My supplements

"Prolab Creatine, 1000grams/powder"
(1) "Prolab Glutamine Powder, 1000g"
(1) "Prolab ProZMA, 90 Capsules"
(1) "Prolab Pure Whey, Chocolate, 5 lbs."
(1) "Optimum Flaxseed Oil Softgel, 1000mg/100 Softgels"

(1) "NOW L-Tyrosine, 120 Capsules"
(1) "MuscleTech Hydroxycut Ephedra Free, 210 Capsules"

(1) "AST Multi Pro 32X, 100 caplets" Shipped From: FL[/SIZE][/SIZE]

Also when is the best time to implement my cardio and abs training.Is it on my resting days?

 

[paul_cochrane]

sorry guys meant to say 72kg hehe

 

[pop]

meal2 i have a tin of kippers .

 

[IONOR]

Hi everyone nice meet you all.im 20 years old, 172 kg, 5'9, 31" waist, 10% bf and im in desperate need of some good advice. Im looking to start up bodybuilding to gain muscle and a more toned figure. At the moment ive got an ok defenition but would like to improve. Below ive listed a diet program ive made up and would like to know what you think and ways i can improve it.Also ive listed supplements ive recently purchased and would like to know where to implement them in my diet.Also it would be a great help if you could tell me how much suppliments and amounts of food to take.Any information you could possibly give would be much appreciated thanks

Meal One (6:15)
Your Meal 1 is spot on!!
Protein shake mixed with water. Also oatmeal (Two cups) mixed with skimmed milk (One and half cups). Two poached eggs and 2 slices of whole meal bread. Also a multivitamin and flax oil seeds

Meal Two (9:15)
Yeah you will get used to it. Have 2 chicken Breasts with 1 and a half to 2 cups of brown rice and mixed veg
Not to sure what to have here. By looking at other diets most people have chicken and stuff but I don???t really fancy eating that kinda stuff at that time in the morning but if its got to be done, its go to be done eh?

Meal Three (11:15)
Bassically the same as what you would be having for meal 2 which is fine.
Chicken breast, Two cups of brown rice and steamed vegetables (Greens only) or salad

Meal four (3:15)
You could have a large baked potato with tuna and a sallad with (A TABLESPOON) olive oil here
Some sort of tuna concoction with sweet potatoes and salad

Meal Five (6:00)
PERFECT
Steak, chicken, fish (either or) with steamed vegetables (Greens only) and roast potatoes.

Pre WO Meal (7:00)
This is fine however a better choice would be a whole food meal (eg steak, veg and Roast or boiled Potatoes) this would deliver more energy than your pre workout shake.You could still have your Glutamine at this time however it is not really needed as your diet is already high in Protien and you will get all the Glutimine your body needs.
Protein shake mixed with water and glutamine

You need a simple and complex carb mixed into your shake (a 50/50 mix of Dextrose and Maltodextrin is most optimal) the reason for this is this is the most optimal time to spike Insulin for the Anabolic effects as well as replenishing blood Glucose and glycogen stores and taking you out of a catabollic condition.This is also the ideal time to take your Glutiamine (however it is not neccasery in a high Protien diet) Creatine is excellent at this time just be sure to have it on the side (1teaspoon) to stop it degrading into a byproduct.
Post WO Meal (8:30)
Whey Protein
L-Glutamine
Creatine
MultiVitamins

Meal Six (10:00)
This is perfect to keep you anabolic over night. However you need another meal with carbs in between meal six and Pwo (your PPWO meal) chicken brown rice and veg would be optimal again. The reason for this is to return the bodys Insulin levels back to normal.
Two thirds of a cup of cottage cheese or low fat yogurt or protein shake with a pint of skimmed milk and flax oil seeds

My supplements

"Prolab Creatine, 1000grams/powder"
(1) "Prolab Glutamine Powder, 1000g" Glutimine is not really needed in a high Portien diet
(1) "Prolab ProZMA, 90 Capsules"Perfect take before bed for the most optimal results
(1) "Prolab Pure Whey, Chocolate, 5 lbs." MMM chocolate
(1) "Optimum Flaxseed Oil Softgel, 1000mg/100 Softgels"Yes Flaxseed will give you Efas which are needed by the body for optimal test levels.

(1) "NOW L-Tyrosine, 120 Capsules" Crap ain't needed over Hyped
(1) "MuscleTech Hydroxycut Ephedra Free, 210 Capsules"Steer well clear of anything by muscletech its over hyped as much as its over priced. Fat burners (most of anyway) without Ephedra are useless and the ones that did have it were dangerous.

(1) "AST Multi Pro 32X, 100 caplets" Shipped From: FL[/SIZE][/SIZE] Yes your multivitamin however a cheap one is just as optimal.

Also when is the best time to implement my cardio and abs training.Is it on my resting days?

If your on a bulk (which I just presumed you were) do abs once or twice a week (some people do them every day or every second day but in my view this is overtrainning) on a day when your working another bodypart. Cardio isint needed on a bulk (it just eats up calories needed for muscle building) however some people choose to do it on there rest days
once a week would be fine.
Hope this helped and I can assure you it won't be long till your admireing your
new muscle

 

[paul_cochrane]

Thanks alot ionor.Youve been really helpfull.cheers m8

 

[IONOR]

No problem m8 anytime