Biking and Swimming are the two BEST forms of cardio for those with bad joints or knee/shin problems

I have a couple questions. I decided that I wanted to begin gaining muscle and I found a write-up of gaining muscle while losing weight. I was wondering if you have any diet plans that would fit this.
I'm 5'11 At 170 lbs

I was thinking of a 6 meal per day system, with 30g of protein per meal, protein from mainly whey protein shakes. I'll be using ON whey, are there any other foods you could recommend me along with the protein shakes?
I was wondering how long it would take for me to get to 180-190 lb's doing this and what other vitamins or supplements I should use to ensure good muscle gains. (Fish oil etc)
As well is there a 5 day split you could recommend me? Thanks!

hmm well one of my brothers friend who has a more then decent amount of knowledge told me i should probally bulk up to 230, and then cut. He said it'd most likely be easier this way. Any comments?

You are going to want approx 2,500 cal / day in order to start gaining weight properly

follow this meal plan:

Meal 1 - 6 whole eggs + 1 cup oatmeal + 1 banana
Meal 2 - 1 cytogainer shake (buy cytogainer obviously) + mixed fruit
Meal 3 - 8oz chicken breast + whole grain pasta + broccoli
Meal 4 - 1 can of tuna made into tuna salad (mayo/mustard + veggies) + 2 slices whole grain bread + 2 slices cheese + whole grain pita chips + veggies
Meal 5 - 8oz Steak + brown rice + green beans
Meal 6 - 1 cup cottage cheese with handful of mixed nuts + apple

Would Meal 2 be a post workout meal?
Also shouldnt I be taking 2 cytogainer shakes a day?

I disagree with this. Your bodyfat is probably over 15% at the moment which is the HIGHEST I recommend it to ever get before a cut. If you go beyond 15% and then cut, it makes it harder to cut properly and then rebound with a good bulk. Do you know your BF% off hand?

I wrote up a non-workout day mealplan...

for workout days....take a cytogainer post-workout as WELL as the other one. (one of those shakes will replace a meal)

Stick to a LOT of lean meats rather than focusing on protein shakes...chicken, turkey, tuna, lean beef, eggs, etc. are all good choices.

you are going to want 40g protein @ 6 meals a day for a total of 240g / day protein.

stick to complex carbs over simple carbs (except post workout when you need 25-30g simple carbs to rebound glycogen stores)

also try using creatine (optimum micronized creatine monohydrate is best imho) and take 2.5g 2x a day or 5g 1x a day (morning or post workout)

You're geat help man...Got a few more questions..

Highest protein, lowest calorie food?
How effective would a PH be compared to an illegal substance?
How do you keep hunger cravings away while on a cutting diet? I can keep on a strict diet for like a week, and the next week I just hit a wall and start snacking

ahhh i cant remmeber i think the last time i checked it was like..20-21%? im not sure, ill have to check again at the gym

As of yesterday I only eat chicken turkey and tuna. Along with vegetables obviously. Also pasta ( But i scrolled through a few pages and noticed carbs were "bad"... what the deal with that? and where can i get good carbs if any)

Goal- Lean/cut.

height 5.11

weight 170

do not know BF % , i would like to know this.

*I'd like to sit at about 185-190 and be able to move 50-75 pounds over me with easy. (this is currently what i can handle)* <--- number refers to pushing and pulling power on someone 50-75 pds over.

Every guy has a six pack underneath x amount of fat. I don't really care to be 300 ripped, but it would be cool for my gf to go instead of just .

I'm not gonna take the time to scroll through 386 pages, so i apologies if you have already answered the question.

What is the best method (not the easiest) to achieve my goal, how long should it take etc.

This post was edited by Kamadev on Apr 14 2010 04:58pm