Quote (Boxa @ Apr 18 2010 12:48am)

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.

Quote (CoBm @ Apr 17 2010 08:15pm)

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

Quote (jjarv @ Apr 17 2010 09:13pm)

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 1 CAN OF TUNA and ranch dressing (300-400 calories)
3 bananas or 1 avocado w/ protein shake (~300 calories)
1 tbsp flax seed oil + handful of mixed nuts (130 calories)
gluten free pasta + 1x chicken breast (~1100 calories)
steak, green beans, and nuts or artichokes 3 days a week (~1000 calories)
before bed - 1 cup of cottage cheese + mixed nuts (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 nutritionally with this diet that I need to add somewhere.

Quote (eSora @ Apr 17 2010 09:14pm)

Could you post that split when training each body part twice a week?

Quote (SKCRaynor @ Apr 18 2010 03:38am)

Mon - Chest/Bis
Tues - Back/Tris
Weds - Legs/shoulders
Thurs - OFF
Fri - Chest/Bis
Sat - Back/Tris
Sun - Legs/Shoulders


as far as exercises go - stick to good strength exercises such as

chest/bis - bench press, db flies, olympic bar curls, db hammer curls, etc
back/tris - deadlifts, lat pulldowns, tricep kickbacks, skullcrushers
legs/shoudlers - squats, leg extensions, leg curls, military press, bb shrugs

etc. you can add/subtract exercises as necessary, those are just a baseline

Quote (SKCRaynor @ Apr 18 2010 04:38am)

Mon - Chest/Bis
Tues - Back/Tris
Weds - Legs/shoulders
Thurs - OFF
Fri - Chest/Bis
Sat - Back/Tris
Sun - Legs/Shoulders


as far as exercises go - stick to good strength exercises such as

chest/bis - bench press, db flies, olympic bar curls, db hammer curls, etc
back/tris - deadlifts, lat pulldowns, tricep kickbacks, skullcrushers
legs/shoudlers - squats, leg extensions, leg curls, military press, bb shrugs

etc. you can add/subtract exercises as necessary, those are just a baseline