Err...
I am 15 years old, 5'11 (close to 6'0), slightly under 120 pounds, and I am looking to get some muscle.

I have close to no fat and muscle currently and I do:

20 reps of sit ups, 1 minute breaks in between where I drink 1/3 cup of water 3 times.

20 reps of curling 10 pound dumbbells, with the same as above 3 times.

and 7 reps of lifting the dumbbells like this: 1 to the side, 1 straight in front and switching it up and same as above 3 times.

I also spend 30 minutes of one of the cardio things where you sway your legs back and forth.

I can't really do anything about the food I eat because I just eat whatever my parents make.

Usually like Cocoa Puffs for breakfast if I don't sleep until noon, ham + condonims sandwich for lunch, and like chicken or something like that for dinner.

I do this before lunch, before dinner, and before I go to sleep.

ISO and thanks.

that is your overall diet plan...you can substitute lean meats for other lean meats and green veggies for other green veggies but thats it

eggs MUST be cooked....do not eat eggs raw.

cardio on the bike is fine

Alright one more final question.

I got like 80$ and willing to buy some supplements with it. Casein, bcaa's etc.

I've already got a 5lb ON whey tub, any other suggestions?

Could I substitute the cottage cheese + cinnamon with a casein shake? I HATE cottage cheese.

alright thanks , but if i were to eat
Meal 1 - 3 eggs + 1/2 cup oatmeal + 1/2 grapefruit
Meal 2 - 1x chicken breast + 1 cup broccoli + 1/2 grapefruit
Meal 3 - protein shake + handful of mixed nuts
Meal 4 - 1x lean steak + 1 cup green beans
Meal 5 - 1 can of tuna + salad
Meal 6 - 1 cup cottage cheese + cinnamon

every day would that be bad? like ill switch some stuff up but if i did just eat it repeatedly is it ok

e: instead of starting out with 5 sets right away would 3 be ok? if not its fine , i just ask cause im still a beginner to workout


This post was edited by Undiscover on Apr 17 2010 04:11pm

yes you can sub it out for a casein shake.

as far as other supps....BCAA's are very important (optimum bcaa 1000 are good)

eating it every day wont be bad - thats quite alright

as for sets...yes you can reduce the sets if you are a beginner and need more time to get used to it

I only see 3 bcaa's listed in the ingredients list for Optimum's bcaa 1000 cap's. I thought I would get a shit load like l-glutamine etc. Can you help me understand why there are only 3 listed?

are eggs better cooked or it doesnt matter ?

i tough about making an 'egg shake' after my work outs (with raw eggs)

since my step mother doesnt like when i take whey lol

bcaas are

l-leucine
l-isoleucine
l-valine

what you're thinking of are essential, conditionally essential, and non-essential amino acids.

check out optimum's superior amino 2222 tabs for that.

l-glut is still a separate cap though.

5' 9"
130 LBs

I want to gain 20 LBs.

I was on a 3,000 calorie clean diet plan for about 6 weeks last year just to test myself as to how much weight I could gain. I topped out at 148, and that was with 0 excercise. I bulked, and didn't bother cutting, because I knew I would just loose all those gains once I went off the meal plan which was ridiculously difficult to follow and now completely impossible for me with my busy schedule.

I've decided that I need to take a performance enhancer if I'm going to have any hope to make any gains. So I'm going to buy some 5 deca zol. It's a superdrol clone. I'm going to buy some milk thistle and a post cycle therapy to go with it.

I've also created a 3,000 calorie a day meal plan which will be realistic for me to maintain. The problem I face is that I was diagnosed with celiac disease, so I can't eat any foods containing gluten. Processed foods are basically completely out of the picture and so are many other fresh foods, (bread, flour, pasta (unless gluten free)) Here's what I have so far. I'd appreciate suggestions. For my meal plan, I don't have a set time to eat anything except for my first and last meals. It basically will just work around my schedule. Obviously I will bracket protein shakes on my workout days. I plan to work out 3 days a week, mostly on my arms. I'm satisfied with my torso area, but my arms are too small.

wake up - 6 eggs, 1 glass of juice (540 calories)
1 salad with cheese and ranch dressing (300-400 calories)
3 bananas or 1 avocado (~300 calories)
1 tbsp flax seed oil (130 calories)
gluten free pasta 4 days a week (~1100 calories)
steak, green beans, and nuts or artichokes 3 days a week (~1000 calories)
before bed - 6 eggs 1 glass of juice (540 calories)

The one thing I'm not sure about at all is how much protein powder I should take every day and if I'm missing anything big nutrionally with this diet that I need to add somewhere.