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help me with the jiuc
- Thread starter parsa
- Start date
ghettostudmuffin
New member
Um, how about eat 200 grams quality protein a day divided over 3-4 meals from the following sources: tuna, eggs, lean beef, chicken breasts, skim milk, cottage cheese, cheese, yogurt, crab, shrimp, you get the idea. Mainly low fat, high protein foods. That's only 50-65 grams protein per meal. That's easy to do if you use multiple protein sources for each meal.
Take in about 150 grams a day of Whey protein powder in 3-4 shakes a day. Optimum Nutrition 100% whey is a good, cheap brand. Eat a real food meal, then 2-2.5 hours later drink a shake, then 2-2.5 hours later eat a meal and repeat. Mix the protein powder in about 16 ounces of 1% or skim milk.
Eat mostly complex carbs, but at your age and weight I'd say eat alot period. Pastas, rice, brown rice, oatmeal, whole grain bread(if it's dark and chunky it's good), potatoes etc. Try to eat around 150 grams carbs per meal. No extra carbs with shakes because they already have carbs from the milk.
Buy a good Multi-vitamin/mineral like GNC's Mega Men's. Take 2x the daily dosage split into 3 meals.
Buy some basic Creatine Monohydrate powder and take 5 grams a day before and after your workouts. Drink lots of water.
Go out and buy some Cod liver oil and flax oil. Not cheap, but good. These are called essential fatty acids(EFA's). Take 40-50mg per day using both kinds.
As for working out, I'd recommend this simple effective plan:
Monday
Chest
Bench press 5x5
Dumbell Bench 1x6-10
Barbell incline bench 1x6-10
dumbell or cable flye 1x6-10
Tuesday
Back
Deadlift 5x5
Dumbell row 1-2x6-10
Wide grip pulldown or pullup 1-2x6-10
Barbell Row 1-2x6-10
Barbell or dumbell shrug 1-2x15-20
Wednesday
R.E.S.T.
Thursday
Shoulders/arms
Dumbell press 5x5 or 3x8
Dumbell laterals 1-2x8-12
Barbell curl 1x6-10
Skullcrusher 1x6-10
Cambered bar preacher curls 1x6-10
Close grip bench press(thumbs 8-12" apart) 1x6-10
Hammer curls 1x6-10
Cable pushdown 1x6-10
Friday
LEGS
Squats 3x10 or 5x5
Leg press 1x12-15
Leg curls 2x6-10
CAlf raise 2-3x6-12
Saturday
REST
Sunday
REST
Monday
REPEAT
Whatever you do, do not slack on leg and back day. They are the keys to size and strength, not the chest and arms as most highschool kids think.
You want to get big, or just a little bigger. What is it. You want to get cut too. Not gonna happen. Make up your mind. I'd recommend get bigger first.
As for the jiuc, at least spell it right, JUICE.
Try this program for a 6 months to a year. Let us know what happens. My logical guess is you will get bigger and stronger without the "jiuc".
Do not expect much after only a couple months of training, it takes time.
Take in about 150 grams a day of Whey protein powder in 3-4 shakes a day. Optimum Nutrition 100% whey is a good, cheap brand. Eat a real food meal, then 2-2.5 hours later drink a shake, then 2-2.5 hours later eat a meal and repeat. Mix the protein powder in about 16 ounces of 1% or skim milk.
Eat mostly complex carbs, but at your age and weight I'd say eat alot period. Pastas, rice, brown rice, oatmeal, whole grain bread(if it's dark and chunky it's good), potatoes etc. Try to eat around 150 grams carbs per meal. No extra carbs with shakes because they already have carbs from the milk.
Buy a good Multi-vitamin/mineral like GNC's Mega Men's. Take 2x the daily dosage split into 3 meals.
Buy some basic Creatine Monohydrate powder and take 5 grams a day before and after your workouts. Drink lots of water.
Go out and buy some Cod liver oil and flax oil. Not cheap, but good. These are called essential fatty acids(EFA's). Take 40-50mg per day using both kinds.
As for working out, I'd recommend this simple effective plan:
Monday
Chest
Bench press 5x5
Dumbell Bench 1x6-10
Barbell incline bench 1x6-10
dumbell or cable flye 1x6-10
Tuesday
Back
Deadlift 5x5
Dumbell row 1-2x6-10
Wide grip pulldown or pullup 1-2x6-10
Barbell Row 1-2x6-10
Barbell or dumbell shrug 1-2x15-20
Wednesday
R.E.S.T.
Thursday
Shoulders/arms
Dumbell press 5x5 or 3x8
Dumbell laterals 1-2x8-12
Barbell curl 1x6-10
Skullcrusher 1x6-10
Cambered bar preacher curls 1x6-10
Close grip bench press(thumbs 8-12" apart) 1x6-10
Hammer curls 1x6-10
Cable pushdown 1x6-10
Friday
LEGS
Squats 3x10 or 5x5
Leg press 1x12-15
Leg curls 2x6-10
CAlf raise 2-3x6-12
Saturday
REST
Sunday
REST
Monday
REPEAT
Whatever you do, do not slack on leg and back day. They are the keys to size and strength, not the chest and arms as most highschool kids think.
You want to get big, or just a little bigger. What is it. You want to get cut too. Not gonna happen. Make up your mind. I'd recommend get bigger first.
As for the jiuc, at least spell it right, JUICE.
Try this program for a 6 months to a year. Let us know what happens. My logical guess is you will get bigger and stronger without the "jiuc".
Do not expect much after only a couple months of training, it takes time.
parsa said:
Great response brother!! If youre 190 at 20% bodyfat that means you have a little over 152lbs of lean body mass. Your goal is to be 205 lean. Your going to need another 50+lbs of muscle. Unless your willing to settle for semi-lean and not ultra shredded. Either way this means your going to need to eat a good amount of food to make those gains. You can always adjust the carbs to lose bodyfat, but just make sure the protein stays adequate. Atleast 200 grams a day, preferrably more. You might want to lower the carbs a good deal and just eat lean for while. Cardio for 45 mins 5 times a week would probabally help too. You may lose some muscle, but once you lean out youll have a good base to build lean mass off of. I dont specialize in this type of thing though, since Ive been building myself off of a very skinny frame. So Im always bulking. Lots of posters on here though that are very knowledgable on getting lean while preserving muscle mass. Might want to get a few opinions and then make a decision. As for juice, Ive been training nearly ten years and still havent used juice. KILL THAT SHIT!!
TRUEsoldier
Banned
eat clean, eat consistant, and stay dedicated to your work out routine, add in a lil bit of intense cardio every other morn or so, and you'll do fine!!
Peace
Peace
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