Just eat a lot of clean food in each meal, 4-6 meals a day, for the next two months. While training hard in the gym and getting progressively stronger.
Please don’t make it any more complicated now.
Berardi… Read everything over and over… Learn to eat healthy… your diet is so garbage (re: post #1 this thread)
I am not a troll, i doubt you mean the animal but whatever is meant by it …
Ok well ill stop questioning and ask if this is ok…
Breakfast:
150-200g of ‘‘animal flesh’’ (red meat, chicken, turkey, fish, etc.)
25g of nuts (preferably almonds)
Some of the 1 litre of milk a day
Meal 2:
Some more of the 1 lire of milk a day
150g of tuna
2 dessert spoons olive oil
3 caps of fish oil
2 whole carrots
Some green veg
Meal 3
Some more of the 1 lire of milk a day
150g Salmon
25g Hazelnuts
Lots of Green Veg
1/2 Sweet Potato
Meal 4
150g Chicken
2 Dessert Spoons Coconut Oil
1 spoon Olive Oil
Lots of Green Veg
After Gym: (From 4ests)
Bottle of Chocolate Milk
Rest of the 1 litre of Milk (Untill i but the Surge stuff)
1 hour after Gym
200g Red Meat
1 Potato
25g Other nuts
Before Bed:
1 Cup Cottage Cheese
2 Spoons Peanut Butter
Ok this is the result of ALOT of reading !
Can ye tell me if this is ok to use ? Or if im missing something…
Thanks all.
It takes ~2500 kcals above what your body needs to survive and your current activity level.
Using a pretty generic calculator, your
BMR(the amount you need to survive) = 2079kcals
If you are moderately active we multiply this by 1.3 = 2702
now we multiply this for thermogenic effect of food 2702 x 1.1 = 2973.
Right now you should be shooting for around 3000kcals per day. Since you are a beginner your body will be able to add muscle while losing a little fat, so I would concentrate on getting 3000kcal a day from good whole food sources if possible.
If you are going to buy anything, get Metabolic Drive protein powder or maybe Surge, that is it right now. You are a true beginner and don’t need it.
Try to construct meals around a good protein source, then add in maybe some veggies, fruit, whole grains, or healthy fats(Olive oil and almonds are great)
Natural Peanut Butter is Amazing. If you are having trouble getting in enough calories, add 4TB Nat PB to two scoops chocolate Metabolic Drive and you have a 600kcal shake that tastes like a peanut butter cup.
Almonds are a great snack too.
If you tolerate it, Milk will be benficial.
Stay away from shit, though right now enough calories is a little more important than the quality of those calories.
Keep Reading, you are making progress.
Seems you have all the advice you need from Zagman.
Nice job
[quote]Kruiser wrote:
Not true. It happens all the time. Overconsumption of almost any food can trigger an allergy to it.
Just one reference (HealingDaily):
Heredity is often cited as a cause of food allergies, and it certainly plays a role since a recessive gene has been identified as being linked to IgE-mediated food allergies.(2) Repeated exposure to the same foods, especially in large quantities is also a factor. (I added the bold).
In any case, better safe than sorry. And why would you not want variety?
[/quote]
Hmm, could this happen to whey protein and oatmeal? I’d be fucked then!!! >.< (lol)
[quote]Zagman wrote:
Kruiser wrote:
bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…
A VERY good point that I forgot to mention.
I, uhhh… Couldn’t have said it better myself?
Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat.
You won’t develop and allergy, or become lactose intolerant. You have lactase in your small intestine, it is the enzyme for digesting the milk protein lactose, which is made of glucose and galactose. The worst thing that will happen is you will use up your temporary supply of lactase and then get the shits.[/quote]
Ugh. Calling bull… on that. I was always fine with milk. Untill about 2 years ago, where I used to drink lots of milk… and pretty much instantly developed lactose-intolerance. Yeee-haw.
Drinking lactose-free milk might be fine though. But im not sure if you wouldn’t get more protein/$ with a whey protein powder anways.
BTW regarding creatine, Dave Barr has some interresting articles on the subject.
http://www.squidoo.com/creatinefaq
forums.menshealth.com/eve/forums/a/tpc/f/63310347/m/647108298
http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_creatine_controversy&cr=
[quote]JxG wrote:
Zagman wrote:
Kruiser wrote:
bugeishaAD wrote:
I would split up your milk consumption for the day unless you enjoy annoying farts and pissing out your asshole…
A VERY good point that I forgot to mention.
I, uhhh… Couldn’t have said it better myself?
Actually the whole “drink gallons of milk” thing is generally a bad idea. You’re just asking to develop an allery or become lactose intolerant. Milk is fine and all, especially when you’re young but a good protein powder has a superior protein profile and less lactose and saturated fat.
You won’t develop and allergy, or become lactose intolerant. You have lactase in your small intestine, it is the enzyme for digesting the milk protein lactose, which is made of glucose and galactose. The worst thing that will happen is you will use up your temporary supply of lactase and then get the shits.
Ugh. Calling bull… on that. I was always fine with milk. Untill about 2 years ago, where I used to drink lots of milk… and pretty much instantly developed lactose-intolerance. Yeee-haw.
Drinking lactose-free milk might be fine though. But im not sure if you wouldn’t get more protein/$ with a whey protein powder anways.
BTW regarding creatine, Dave Barr has some interresting articles on the subject.
http://www.squidoo.com/creatinefaq
forums.menshealth.com/eve/forums/a/tpc/f/63310347/m/647108298
http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_creatine_controversy&cr= [/quote]
Ah, you didn’t develop an allergy to it, possibly an intolerance. Different animals here.
Regarding a program, i would reccomend a program done for the last 70-100 years that is guarenteed 100% to add ALOT mass to your frame:
This is NOT a piss ant program, but do it properly and you will grow seriously fast
Best of luck with your adventure, and i would advise for now if you are the type that has to know the WHYS for everything then CEASE reading.
Your not learning nuclear physics, just making muscle… all you need is the above program, food… if your not growing ADD more of it and rest THATS ALL.
You DO NOT need to know the how,whys,whens etc etc as some people seem to think they do.
For the 1st year just pick a program, eat more food and get some rest.
Let your body do the rest.
Best of luck
Just a note, still going strong… i dont seem to be gaining any weight but seem to be getting leaner.
I cut out the milk, my stomach got REALLY sick of it !
So if im not gaining, how much more food do i put in and where ?
I’ve been gone for the last 5 weeks, as i’ll just end up confusing myself if i read all the articles.
Thanks people.
Also there is a guy from here working in the gym im in.
Jimmy the Saint moved from USA over to my city, pretty random i saw him on T-Nation he taught me how to do the Clean.
