First of all...everything you are doing is wrong pretty much.

Here is what you need to do.



1. eat every 2-3 hours, small meals/snacks, not gigantic meals in 1 sitting.

2. eliminate sugar/simple carbs from your diet (white breads, white flour, any type of sugar, sodas, alcohol, white rice, desserts, etc)

3. dont eat fast food and if you eat chinese don't get bad chinese...get stir fried veggies with chicken w/ garlic NO SAUCE

4. exercise at least 1.5 hours a day 5 days a week...but preferably 2 hours a day 6 days a week

5. drink only water and at least 1.5 gal a day

6. follow this sample meal plan and reduce carbs, increase protein and increase good fat, lower bad fat

7. eat lots of veggies to curb hunger cravings (but avoid potatoes, corn, tomatoes, carrots, and peas)

8. lower your sodium intake to no more than 2,000mg / day


Meal plan for eating every 3 hours:


breakfast (meal 1) - 3 eggs + 1 cup oatmeal

meal 2 - chicken breast with 1 cup pasta and broccoli

meal 3 - tuna or turkey on a salad w/ olive oil and vinegar dressing

meal 4 - chicken breast w/ steamed or sauteed veggies

meal 5 (pre-bedtime) - 1 cup cottage cheese


for exercise, just get your ass in the gym and do some hardcore muscle group splits and take only 10-12 seconds rest between sets. You need to keep your heart rate up (around 130-140 bpm) to maintain good fat burning.

6 day workout plan -

mon - chest/back/abs
tues - legs/shoulders
weds - bis/tris/calves
thurs - chest/back/abs
fri - legs/shoulders
sat - bis/tris/calves


do 30-45 mins of cardio AFTER working out each day for maximum fat burning.

also, take a protein shake right after working out and have your food meal 1 hour later.


take multivitamins 2x a day, omega 3-6-9 with every food meal, and get a good protein shake (try now! 100% whey isolate or Optimum Nutrition 100% whey isolate)


edit:

forgot to mention you need to be weighing yourself ONCE a week on the SAME scale at the SAME time each week. Monday morning when u first wake up is the best in my opinion.

keep a food and weight log of yourself and take before pictures and then take after pictures 3 months later

This post was edited by SKCRaynor on Oct 24 2009 11:55am

oh haha...1.8 lbs would be gone in like 2 days lol

Haha I know. I'm only doing like..4 scoops a day now..not to much. You actually might like the idea..I'll tell you about it in email once we talk.

I'm around 6 foot, 220 pounds. Almost turning 15 years old.

I have access to a gym Mondays, Tuesdays and Thursdays.

In essence i'm not trying to lose weight, but gain muscle...

If you dont mind could you create a work out sched/meal plan that would acomidate with my needs?

for a 3 day split you wanna do the following:

mon - chest/back/abs

tues - legs/shoulders/calves

weds - bis/tris/traps


do 30 sets minimum pyramids up to 2-3 rep weight range.

make sure to get at least 1.5-2g protein / lb bodyweight + plenty of complex carbs

if you are a hard gainer - try cytosport cytogainer in place of breakfast and post-workout meal.

eat every 3 hours - also make sure to get at least 75g HDL fat (avocados, olive oil, fish, etc)


edit: also drink plenty of water and take creatine ethyl ester or creatine micronized monohydrate - NOW! brand or Optimum brand are very good for this.

in addition, take multivitamins (I like NOW! Adam) 2x a day

This post was edited by SKCRaynor on Oct 24 2009 01:32pm

Three things.

1 - Thanks

2 - Hard Gainer?

3 - I'm sort of a newb in my way around a gym.

How is this diet for cutting ?


1st meal : 2 eggs, 8 white, 1/3 cup of oatmeal

2nd meal : Protein shake : 45-50gr prots + berries

3rd meal : Lean protein + veggies

4th meal : Almonds/peanuts + cheese

Pre workout : Beta-a , bcaas, banana

Post workout : Protein shake : 45-50gr prots, 50gr fructose, 5gr creatine ( not sure if I should take creatine on my cut)

5th meal : lean protein + veggies

6th meal : can of tuna

7th meal : 250gr cottage cheese


Comes up to 325gr protein, 75gr carbs and 100gr fats for a total of 2500 cals....while burning 3000-3200 cals

Dosing 2,5gr of bcaa btw meal , 4 times

3gr of fishoil with 5 meals

2 tablet of orange triad with 3 meals

Zma before bed

Weight 205lbs
Height 5'9

BF % around 17-18


+++ How should I take beta-alanine ?

IMO, 2.5 between meals won't do anything worth while..I'd up it to 5 at a min, and 10 between.
Beta A..if he doesn't know how to..I'd recommend 3G pre and 3G post.

i'd get rid of fructose in your shakes and limit it other wise

when fructose is present, the body ignores the process of "burning fat"

what sugar should I take pwo to replish my glycogen ?