[quote]engerland66 wrote:
Marukai620 wrote:
Thanks a lot for the feedback, guys. I’ll bust my ass and work on those tough exercises, as well as make some kind of progression all 'round every week. Now I just need to get a damn job so I can get those supplements.
Supplements are not as important as you think. Once you have a certain level of experience, you’ll realize that.[/quote]
I agree with this statement. People tend to have the same kind of mindset with supplements (over analyzing). Truth is, it breaks down pretty easy – If you are consuming more calories than you burn, you are going to gain weight. If you consume less calories than you burn, your going to lose weight. Regardless of any supplement. Think about all the old timers who obtained great physiques. They didn’t really have any supplements to choose from other than multivitamins.
It just isn’t really needed, sure it can help, but I would say 94% of your progress is going to be from diet from whole food sources. 6% from supplements (this doesn’t include anabolic supplements). The diet is the cake, and the supplements are just icing. Don’t over think it. As for diet, stick to whole food sources. I like to keep things as simple as possible because I have a busy schedule (most of the time). I cook my meals 1 day a week for two weeks. I put everything in tupperware containers and freeze it. This saves a lot of time. All you have to do is leave you meals out to defrost the night before, and you have all your meals ready to go the next day (just add oil). It is very easy to track how many calories you are getting this way. (good thing I saved a lot of this from away ago).
Healthy Meats (befriend a hunter and you’re set):
Tuna
Salmon
Orange ruffy
Truit
Tilapia
Skinless chicken breast
Lean turkey (preferably breast meat)
Extra lean beef (5% or less fat)
Liver (better to make it yourself)
Buffalo
Ostrich
Venison or elk
Protein powder (Whey, Casein, or egg protein powder)
Non-fat cottage cheese
Cheese (white cheese is better than orange cheese)
Eggs (not meat but great source of protein)
Note: try to buy Omega 3 eggs. Omega 3 eggs are much better for you than regular eggs
Healthy Carbs:
Fruit (apples, bananas, oranges, kiwi, grapefruit, grapes, frozen mixed fruit, etc.)
Beans (pinto beans, black beans, gonzo beans, etc.)
Oatmeal (the less processed the better. Stay away from instant oatmeal. Try to find steel cut oatmeal or whole oats)
Vegetables (spinach, broccoli, green beans, or any other dark green leafy plant)
Note: the darker the vegetable, the better. Hence, iceberg lettuce offers very little nutritional value because it is so light in color)
Other healthy carbs: rice (brown or white), pasta(occasionally (post w/o meal best time. not really healthy), Ezekiel bread, yams, potatoes (preferably sweet potatoes or yams), oatmeal
Healthy fats:
Coconut oil
Olive oil
Fish oil
Borage oil
Nuts:
Walnuts
Almonds
Macadamias
Pistachios
Here is a sample of what I like to do:
Breakfast (I like to make a shake because it is quick):
1.5 cup raw oatmeal (blend for 2 minutes)
7 raw organic eggs (sounds gross, but it’s not)
Cup strawberries
Meal 2 (pretty much keep this for all my meals):
6-7oz meat
120g brown rice
3oz vegetables
15g healthy oil or handful nuts
2 fish oil caps
Meal 3 (same as meal 2)
Meal 4 (same as meal 2)
Meal 5 (preworkout shake, very important)
Fast absorbing protein (1,3 ratio protein to carbs)
Dextrose Carb source
BCAA’s
During training: carbs/BCAA’s
Post training:
Fast absorbing protein (1,3 ratio protein to carbs)
Dextrose Carb source
BCAA’s
Meal 6 (same as meal 2)
Meal 7 (same as meal 2 but no carbs)
Meal 8 (before bed shake)
scoop Whey casin (slow digesting)
scoop Whey isolate
big scoop natural (make sure it is natural) peanut butter, or oil
Meal 9 (middle of night shake)
Nocturnal meal
whey isolate
big scoop natural (make sure it is natural) peanut butter, or oil
Also with training. If I were you, I would train all those movements twice a week. With 2 exceptions:
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Maybe not deadlifts and goodmornings twice a week because these two are very demanding on on your posterior chain (both those movements work many of the same muscle groups). Meaning that they will take you longer to recover from. But go by how you feel. The key here is to listen to your body. If you are feeling beat up in the area your training, train higher reps, or just don’t do that exercise. Let your body be your guide as to how you should train. If you are a little sore, suck it up and do it. After all, anything worth having (in your case, a great physique), requires a great deal of effort. Remember this, and don’t use the “listen to your body” as an excuse to be lazy.
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If you suck at pushups, pullups/chins, and dips, do these ever day. They do this in the military for basic training. Many times a new recruit will come on who can only preform 6-8 pushups. There training will consist on 100s of pushups everyday (broken in to sets, of course), and by the time basic training is over, the recruit can preform a ton of them. Use this method to your advantage, but the key is consistency.