Noob needing help with diet, getting lost in abbreviations & terms, HELP, PICS!

[drewboy]

Guys, I apologise first hand, I know how annoying us Noob's can be. I have read and re-read the diet forums and I become lost when it comes to the abbreviations being tossed around as well as common terms associated with dieting.

First of all, I used to have a fairly defined physique, but then again I was only 159lbs standing at 6ft tall. Since last summer I have continously worked out (excluding 3 months in between when I was out for surgery) and I feel I have made considerable gains. Like most noob's I associatte my increase in strength by noticing improvment in bench and squats. When first starting out I could only bench 185lbs about 6-7 x's. Now Im benching 225lbs about 8 times and right after that set I can do 185 about 15x's. I also am squatting 225 about 10's which I know isnt a great amount but I have the skinniest legs of all time.

Regardless, I have put on a great amount of size. I now weigh a steady 182lbs and I have lost all forms of definition that I used to have when I was skinny. I used to have very defined arms and shoulders now that is completely gone. My chest, although strong, shows no sign of defintion and my stomach has no signs of muscle. I am enjoying my new found strength but I am not enjoying my physique. Id almost like to be where I was when I first started working out.

I have recently been trying to diet the last 2 weeks but am getting very confused as I read through these forums and try to apply it to daily life. First of all my diet includes:
-bowl of special K in the morning with 1% milk
-2-4 cups of non fat yoplait yogurt throughout the course of the day
-dinner which consists of spaghetti w/ fatty sausage or something of the sort
-Another bowl of cereal throughout the day usually
-1 protein shake usually right after a workout (inconsistent with my shakes though)

Since starting my diet my weight has stayed right around the 180 mark, fluctuating between 176 and 180 and Im definately not seeing any results. Can someone help me with a diet plan. All I need to know is a diet plan set in stone that I can follow and at which times to eat. If someone can cut and paste their cutting diet that I could follow I'd appreciatte it.

Also for the last week Ive been doing full body workout. 2 sets of 10-12 reps for each muscle group with very little rest and sit-ups in between sets. I leave the gym a lot more tired then normal which I feel is good since Im burning more cal's. Another question though which arises is weighing in at 180, should I be taking in about 2000 cals a day? Also about 180 grams of protein? Also, Im already fairly skinny (my legs and butt are super skinny) and I dont want to burn muscle, should I just cut out cardio entirely? What foods should I avoid. Please someone help me!! I really appreciatte any advice! I'll attach a pic of my non defined bod and a pic of a body I'd like to attain. I will be taking pics every week and will keep you guys updated. Please no abbreviations and explain things in lamen terms, haha, I really apologise. TIA!

heres the look id like to attain:

 

[drewboy]

sorry, I totally missed the sticky for the noob's. I read through it and most made sence. Just need a little plan to follow and what some of the terms mean. How do you figure out your RMR? Also how much sugars should be included in your daily diet? Just various questions like these Im looking to have answered. I need help!!

 

[wtlftr]

Dude. You gotta eat more clean foods. Eat a lot of chicken and fish. Along with potatoes and sweet potatoes. Long grain brown rice is also a good thing. As well as your vegetables. Your menu was weak and lacking calories.

 

[drewboy]

when do I eat these potatoes, rices, chicken, fishes and vegis? Thats where Im getting confused. I have no clue when and how much to eat. Also, include cardio or not? How many times a day should I eat these assorted foods ect. Also when you say fish, whats a good fish to buy? Just tuna?

 

[wtlftr]

I was giving you some info. It takes a lot of information to get you on the right track. I have a specialoty in nutrition and fitness and do not go over detail on the net.

 

[drewboy]

ok appreciatte the info, I think im going to go buy some tuna tonight. Any set in stone proven diets that I can use? Please.

 

[Linzie1303]

Guys, I apologise first hand, I know how annoying us Noob's can be. I have read and re-read the diet forums and I become lost when it comes to the abbreviations being tossed around as well as common terms associated with dieting.

First of all, I used to have a fairly defined physique, but then again I was only 159lbs standing at 6ft tall. Since last summer I have continously worked out (excluding 3 months in between when I was out for surgery) and I feel I have made considerable gains. Like most noob's I associatte my increase in strength by noticing improvment in bench and squats. When first starting out I could only bench 185lbs about 6-7 x's. Now Im benching 225lbs about 8 times and right after that set I can do 185 about 15x's. I also am squatting 225 about 10's which I know isnt a great amount but I have the skinniest legs of all time.

Regardless, I have put on a great amount of size. I now weigh a steady 182lbs and I have lost all forms of definition that I used to have when I was skinny. I used to have very defined arms and shoulders now that is completely gone. My chest, although strong, shows no sign of defintion and my stomach has no signs of muscle. I am enjoying my new found strength but I am not enjoying my physique. Id almost like to be where I was when I first started working out.

I have recently been trying to diet the last 2 weeks but am getting very confused as I read through these forums and try to apply it to daily life. First of all my diet includes:
-bowl of special K in the morning with 1% milk
-2-4 cups of non fat yoplait yogurt throughout the course of the day
-dinner which consists of spaghetti w/ fatty sausage or something of the sort
-Another bowl of cereal throughout the day usually
-1 protein shake usually right after a workout (inconsistent with my shakes though)

Since starting my diet my weight has stayed right around the 180 mark, fluctuating between 176 and 180 and Im definately not seeing any results. Can someone help me with a diet plan. All I need to know is a diet plan set in stone that I can follow and at which times to eat. If someone can cut and paste their cutting diet that I could follow I'd appreciatte it.

Also for the last week Ive been doing full body workout. 2 sets of 10-12 reps for each muscle group with very little rest and sit-ups in between sets. I leave the gym a lot more tired then normal which I feel is good since Im burning more cal's. Another question though which arises is weighing in at 180, should I be taking in about 2000 cals a day? Also about 180 grams of protein? Also, Im already fairly skinny (my legs and butt are super skinny) and I dont want to burn muscle, should I just cut out cardio entirely? What foods should I avoid. Please someone help me!! I really appreciatte any advice! I'll attach a pic of my non defined bod and a pic of a body I'd like to attain. I will be taking pics every week and will keep you guys updated. Please no abbreviations and explain things in lamen terms, haha, I really apologise. TIA!

heres the look id like to attain:

Hey drew---
Welcome to the boards!!
First of all, There is no diet alone out there that is one size fits all. So following someone else's plan is a maybe a good guideline if that. You def. are not eating enough cals and good cals at that..you want to find out your bmr/rmr. I prefer to use the harris-benedict equation for this:

Men: RMR = 66.473 + 13.751*BW + 5.0033*HT - 6.755*Age

*height is in cm(one inch = 2.54 cm so if you are 6 ft then you would plug in 182.9)
*weight is in kg( if you are 180 than your kg weight is 81.64)
You didn't provide your age but hopefully you can finish that successfully by yourself.
The result is your rmr. That's just the beginning. After you get that number you times it by your activity level which is as follows

sedentary(little or no excercise)-1.2
Lightly active-light excercise 1/3 days a week-1.3
mod. active-mod excercise 3-5 days a week--1.5
very active(hard excercise 6/7 days a week-1.7
extra active(2x a day training)--1.9

The end number is what your body needs daily to maintain your current weight.
now....3500 calories = one pound of fat..so
most will say take in around 500 cals less than your BMR which was the end result number.

So if the end # was like 3100 or so ....around 2600 cals a day is where you should be....Get it??

Okay...now where those cals come from counts for alot too. You are on the right track by eating every 3-4 hours but watch what you are putting in there.
You want GOOD CARBS such as ---oatmeal, whole wheat breads, whole wheat tortillas, veggies, brown rice, sweet potatoes...etc.

GOOD LEAN PROTEIN CHOICES are tuna, boneless-skinless chicken breasts, egg whites, cottage cheese (low fat or fat free preferreed) skim milk....and so on....pro shakes are good for replacements sometimes but try to get most of your protein from real food and keep the shakes to minimum such as after workout.

Don't forget about your fats either....you need fat to burn fat...but you need GOOD FAT
Essential fatty acids come in the form of flaxseed oil, nuts such as almonds, all natural peanut butter. These are the favs for most but there are plenty more out there.

Put all your foods into an account such as fitday.com ..it's tedious but will help you SEE what you are putting in your body and where you are lacking.
hope i helped...
any more questions feel free to pop in...

Linzie

 

[superrooster1]

ok appreciatte the info, I think im going to go buy some tuna tonight. Any set in stone proven diets that I can use? Please.

You are on the right track bro. Keep researching, you will find some good diets and training. I just got to this board and don't know the rules for posting yet so I won't add to much more but, if you eat alot of clean protein, carbs, veggies. Keep your intensity up in your training and the volume of training isn't too much you will grow!!!!

If you want some more insight, I will try to help. Give me a shout.

 

[drewboy]

Thanks so much Linzie and superooster.

Linzie: Im getting some ungodly number when I work the formula. Im plugging in the numbers just as they are shown. My age is 24. I think Im good in math, am I just missing something here? hah. Also, I assume BMR stands for basic metabolic rate? Id like to know what the equation amounts too so I can see how many cals I need to consume to loose weight.

Also, you mentioned foods to eat. When would I eat the protein type foods like the chikcens, fish ect and when would I eat the carbs and fatty foods? I really dont know what balance of foods I need and when I should and shouldnt eat them. Please help me in that category. Also, let me get this straight, your carbs are for energy, protein are the building blocks of muscle and what does the fats do? Also why is it necessary to consume a certain amount of calories? Thankyou so much again.

Rooster- I appreciatte the advice. Im not really looking to grow, im looking to trim. If you look at the pic of the physique I want we are very similiar in size, its just my body fat is prob around 20% and his is around 3-4%. I really want to tone and tighten!! What is your diet like and when do you throw in the vegis and fruits?

 

[pintoca]

Cool Blade Trinity Pic...

Bro, can you get your BF tested? doesn't look too high anyway... I am just thinking something along the 1800-1900 cals/day with a couple of carb-up days will help you a lot. Keep in mind that the diet has to be fairly clean, as an example:

7:00 am Oats with milk (0,3%) and some flax
10:00 am chicken breast with 1 slice whole grain bread
13:00 Tuna with veggies
16:00 Chicken breast and flax
19:00 Chicken Breast
22:00 PWO shake

It is not really complicated (though it can be boring). I don't take many vegetables, so I have to complement with vitamins, no big deal. If you have no clue, just make sure you eat in every small a protein source, some complex carb and a little good fat... the meals should be small and evenly spaced every 2.5 - 3 hours...

then again, we come to the ever-complicated topic of cardio. A defined body (cut, shredded, whatever term you used) is only an indicator of low body fat. Your body stores fat in several ways and it is very picky how it will get rid of it and in which order (normally, face and upper body seem to get leaner faster and stomach, ass and legs, well they normally go last).

Cardio will help you get there faster, but no amount of cardio will do magic if your diet is not in check.

 

[Linzie1303]

Thanks so much Linzie and superooster.

Linzie: Im getting some ungodly number when I work the formula. Im plugging in the numbers just as they are shown. My age is 24. I think Im good in math, am I just missing something here? hah. Also, I assume BMR stands for basic metabolic rate? Id like to know what the equation amounts too so I can see how many cals I need to consume to loose weight.

Also, you mentioned foods to eat. When would I eat the protein type foods like the chikcens, fish ect and when would I eat the carbs and fatty foods? I really dont know what balance of foods I need and when I should and shouldnt eat them. Please help me in that category. Also, let me get this straight, your carbs are for energy, protein are the building blocks of muscle and what does the fats do? Also why is it necessary to consume a certain amount of calories? Thankyou so much again.

Rooster- I appreciatte the advice. Im not really looking to grow, im looking to trim. If you look at the pic of the physique I want we are very similiar in size, its just my body fat is prob around 20% and his is around 3-4%. I really want to tone and tighten!! What is your diet like and when do you throw in the vegis and fruits?

hey drew--
sorry about the mix up
I gave the totally wrong formula

I used this one

66+(wt.in kilos*13.7)+(ht in cm*5)-(age*6.8)

It came out to 1935.76


Mow times that by the activity factor that suits you from above and that is what you will need just to maintain...subtract 500 and try from there.
It takes around 3 weeks(from my own experience and others as well) to "RESET" your metabolism so just be patient.

hope that helped
linzie

 

[KIAN]

Age: 24
Height: 6'-0"
Weight: 180 lbs

RMR (Resting Metabolic Rate) = 1926

DCN L (Daily Caloric Needs - Low) = 2504
DCN M (Daily Caloric Needs - Medium) = 2696
DCN H (Daily Caloric Needs - High) = 2889


You will need to keep track of your nutritional intake so that you can make adjustments. Spend the next week writing down everything you eat on a daily basis and list the caloric, protein, carb, and fat intake values. Do not alter your diet during this first week. Eat as you normally would so that you get an honest representation of your diet. Add the following two links to your favourites.

Calorie King Food Database

Glycemic Index Database

The first link is to a food database which will help you understand the nutritional values of various foods and plan out a better diet for yourself. The second link is to a Glycemic Index database. The Glycemic Index or GI rating of foods is how quickly or slowly the carbohydrates in a certain food break down to release glucose into your bloodstream. Glucose is a source of energy. You will want to look for foods which have a low GI rating, such as oats, as they will take longer to digest and will leave you fuller ... making it harder for you to cheat on your diet. Processed foods, in general, will have a higher GI rating and so should be avoided.


Hope you are still with me

Here are the basics:

one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories


Protein should be consumed at a rate of one gram per pound of lean body mass. Chicken and tuna are both good sources. If you wish to use a supplement powder, use whey isolate before and after (pre and post) workouts as it has a higher absorption rate. Make sure it is a protein and not a protein/weight gainer supplement.

Carbohydrates are broken down to form glycogen which is stored in the liver and in muscle tissue. Glycogen is used as a source of quick release energy. When the liver and muscle tissue become saturated with glycogeen, the excess is stored as fat. So when someone begins a diet, it is the carbs which are reduced significantly.

Fats are important to your diet as well, especially when you are cutting. They will help make up the shortfall in calories you will be losing when you start to lower your carb intake. Fat soluble nutrients such as Vitamins A,D,E & K are all important. Try to keep your fat intake to under 60 grams per day and minimise your intake of saturated fats. Avoid trans and hydrgenated fats completely.

Water -- Always make sure you keep your body properly hydrated at all times.

DIET: I always advise people to use the foods of their current diet, adjusted ofcourse, to create a new, cleaner, and healthier diet for themselves rather than trying to follow someone else's. In you case, you will want to create a nutritional intake which does not excede 1926 calories per day. Use small portion meals spaced throughout the day. You want to keep something inside of you at all times, even when cutting, to maintain high nitrogen and natural GH (growth hormone) levels. Having food present all the time inside you will also help in establishing your body's own thermogenesis (generation of heat through the breakdown of fat).

CARDIO: First thing in the morning, you will need to perform cardio, running and/or cycling, at high intensity levels for 30-60 minutes. Follow this with a healthy breakfast.

WEIGHTS: In order for you to retain mass while you are in a cutting cycle you will have to lift very heavy. An example routine is as follows:

Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest

If you don't lift heavy during this period, then expect to start losing muscle mass ... not what you want.

As you progress, if you feel that your weight has plateaued again ... do the following:

Options:

• reduce your carb intake
• increase your protein intake
• maintain or increase your fat intake (if necessary)
• maitain your cardio level
• maintain your weight routine

OR

• maintain your carb intake
• maintain your protein intake
• maintain your fat intake
• increase your cardio level
• maintain your weight routine

All of this takes time but it is achievable. Your weight loss should be about 1-2 pounds per week if it is performed in a healthy manner. Just watch that you don't get carried away with your diet as your current weight is suitable for your height. In my opinion, if I was your weight, I would be more inclined to bulk-up to around 200 lbs. and then cut back down so that I would have more mass to define but you have to do what you are confortable with.

Hope this is enough to get you started.
Ask follow-up questions if you need more help.
And, yes, you are an annoying noob, lol.

Welcome to EF mate.

_______________________

KP -- Fitness Basics

 

[jstrick2]

For it is your god....

http://forums.steroid.com/showthread.php?t=75729

 

[drewboy]

DAGUUM, Didnt expect all that!! You guys are awesome!!

Pintoca- Thanks for the diet plan and @ what times to eat them. My question to you is how much of each should I eat? Knowing me I'll guzzle down 4 chicken breasts with 2 cans of french green beans. Can you give me the same sample diet, but include how much of each I should eat? I'd appreciatte that. Also what does PWO stand for? Also whats a carb-up day? Will I eat the same way even on days Im not working out?

Linzie- hahah I was wondering what on earth I was doing wrong when plugging in the formula. I was like "hrmm, according to Linzie I should consume 1119862.98745 calories per day, o wait I need to subtract 500...maybe that will decrease the number a little bit". HAHA. Thanks again. BTW- you have the same name as that Lizard on one of my all time fav nintendo games "Rampage".

Kian-Thanks so much for that bible of a post!!!!! 1926 calories it is. I copied and pasted it and put it in my notes. I have a much better understanding of proteins, carbs, fats, and glycogen now (shoulda payed attention in Nutrition class). Those 2 links have been added to my favorites. I'll include my diet starting tommorow in this post, I'm about outta food so another trip to the grocery store is the plan for tonight. I dont want to continue my old diet for a week, I want to get going ASAP!!! Hah, I know, I sound like a total begginer who will phase out, but im not.

You mentioned keeping foods inside you at all times to keep GH and nitrogen levels high, I have some of this Nitrex powder here with me, its a dialater, is it ok to take this stuff throughout my workouts? Haha, I like how you come out and just said it, "Yes, I am an annoying noob". You think I should bulk up first to 200lbs? I really dont want to be 200lbs, I'll be very satisfied at 175-180 yet tight as a rock. I do want to put more size on my legs, hips and butt though.

Jstrick- Awesome! That page was copied and pasted and away it went into my notes. Thanks bud.

 

[Silvertide]

I'll be very satisfied at 175-180 yet tight as a rock.

At 182, you will probably have to drop to around 170 to be really cut.

 

[wtlftr]

this should help you get a true number of your BMR and exercise BMR

 

[drewboy]

silvertide - yeah I was actually thinking the same thing.


wtlftr- I plugged in the numbers and I come to the number 2k cals for cutting. I am going to try and keep my numbers around 1900. Im about to go to the store here in a bit and pick up my food.

 

[wtlftr]

good luck

 

[drewboy]

thanks bro:

Ok heres my official first day starting pics on an empty stomach June 10, 2005. I figure I'll post pics from week to week.

And Im off!

 

[wtlftr]

due good luck. You are starting with a blank canvas.

 

[KIAN]

You mentioned keeping foods inside you at all times to keep GH and nitrogen levels high, I have some of this Nitrex powder here with me, its a dialater, is it ok to take this stuff throughout my workouts? Haha, I like how you come out and just said it, "Yes, I am an annoying noob". You think I should bulk up first to 200lbs? I really dont want to be 200lbs, I'll be very satisfied at 175-180 yet tight as a rock. I do want to put more size on my legs, hips and butt though.

If it is BSN Nitix then the recommended dosge is 3x per day 30 minutes before meals on an empty stomach. Watch your arginine levels if you are using any other supplements (ie: amino acids, protein powders).

If I was in your position then I would be starting a clean bulking cycle with heavy weights and no cardio. I would want to add considerable mass to my shoulders and chest before starting to cut. You have to think of your current weight and the localised bodyfat that you have. From your pics, I would say that the majority of your bodyfat is confined to your waist eventhough you did try to suck your gut in on the second one, lol. If we said that your current BF% was 20 (just guessing) and you wanted to drop this to 12% to start showing definition then your end result weight would be 164 lbs. However, if you were to bulk clean to 200 lbs. and then cut, your resulting weight would be 182 lbs. at 6 feet in height. You can just hear all the girls screaming now can't you, lol.

BUT before you make a final decision on this, find out what your BF% (body fat percentage) is first you annoying little noob.

______________________

KP -- Fitness Basics

 

[wtlftr]

TRue Find your true BF and use my program. Don't listen to the other mofos. Once your true BF and LBM is given you will be on your way. Use strength training for 6 weeks and hypertrophy training for 6 weeks. Tremendous results.

 

[drewboy]

Kian, well put, yeah I can hear all the girls screaming. Hah, well kinda, although Im in it for my own mental & physical health (yeah right). Anyway, quick que, how do I find out what my BF% is? I think my shoulders are fairly broad. My chest will also be fairly ripped as well, its pretty big but I just have a lotta fat covering it!!!! My arms are right where I want them to be, Just need to sculpt them. Point well taken on bulking to 200lbs, but I may be off on my BF estimates.

I could be at 13-14% BF right now and only need to drop to 170. 170lbs would be perfect for me.

wtlftr- you never gave me a program, you just told me what to eat I went out and bought sweet potatoes, almonds, tuna, chicken breast (gahh so expensive), water, squash, brown rice, splenda, eggs and oats today. Anything else im forgetting other then Flax? Im also considering purchasing yohmniburn, pros/cons?

Im officially starting the workout tommorow, since I got such a late start today. I'll update my progress as I go.

 

[wtlftr]

You asked for a program? Good grocery list. Besides squash, did you buy veggies? Broccolli, carrots spinache, romaine lettuce, etc... The workout needs to be specific. Email your stats and schedule of lifts and BF, LBM, RMBR and BMR

 

[drewboy]

Whats wrong with squash??? Yeah I bought veggies, well just french cut green beans, are those ok? Can you give me a set in stone time & amount when to eat these items? Pintoca gave me a schedule, but its fairly broad.

My lifts are every other day. Im working out each specific body part (full body workouts to burn more cals, started this past Monday.) The workout includes 2 different exercises and 2 sets of 12-15 reps each. In between sets I immediattly do situps to failure, then get right back up with no rest and complete another set. Only rest is walkking to the water fountain or to another machine. I notice Im leaving the gym 10x's more worn out then before. The workout includes chest, bi's, legs, back, shoulders, tri's, stomach.

RMR, BMR & BF% Given to you later tonight. Whats LBM?

 

[KIAN]

Determining your BF% :

Bioelectrical Impedance Analysis (BIA)
A very low level electrical signal is sent through the body - normally by standing on sensors on a body fat monitor. The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity, and more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity. Bioelectrical Impedance devices use the information from this signal to work out body fat percentage.

Skinfold Measurements
This method involves a skinfold callipers to pinch predetermined sites on the body. The tongs pinch the skin, pulling the fat away from the muscles and bones. A gauge on the callipers measures the thickness of that pinch.

It is recommended that this test is carried out by a professional and should be repeated to verify measurements. To make the test reliable you should not exercise beforehand. Exercise makes your blood travel to your skin to help you cool down and this causes the skin to swell, making your test inaccurate.

Hydrostatic Weighing Tanks
This method is the most accurate but also the most uncomfortable. You sit on a scale in a large tank of water and exhale all the air out of your lungs, then submerge yourself in the water completely. You stay underwater for 5 seconds, while your underwater weight is recorded. You have to make sure no air is trapped in your lungs, otherwise the test will be inaccurate and your results will produce a higher BFP.

Infrared Interactance
This technique involves a different coloured light, which is shone onto the skin surface at selected areas. The spectrum of the wavelengths reflected is analysed by a computer. The lean muscle to fat ratio at the test areas can be calculated as fat and lean tissue have different interactive spectra. This method, though, is not very reliable.

I think you will be suprised at what your BF% actually is. Most people are.

As to the Yohimbine HCl, I would just stick to a clean cutting routine and avoid any stimulants.

___________________

KP -- Fitness Basics

 

[wtlftr]

LBM is lean body mass. Any limitations?

 

[drewboy]

dude, where the heck can I have any of these tests performed? Other then the calliper measures the other processes seem expensive and hard to find a place to have them done. I live on campus and only exercise at my schools gym, maybe they might have a caliper and someone who can do it for me.

I was really looking forward to purchasing the Yohimbine!! Why would you avoid it?? Is it absolutely necessary I avoid it, Ive read so many good things about the product on these forums.

 

[drewboy]

LBM is lean body mass. Any limitations?

not sure what you mean, remember I have no clue how to obtain half of this stuff. Im just grabbing my RMR & BMR through that formula you gave me and the BF% im going to try and have done today.

 

[wtlftr]

dude. are you young. under 28. why do you need yohimbine?

 

[KIAN]

Bioelectrical Impedance Analysis and Skinfold measurements can be performed at most gyms provided the individual is experienced. The Hydrstatic Weighing tanks are the most accurate. They are usually available at Sports Clinics and some Universities.

There are many people who use Yohimbine and there are many people who use the real deal Yohimbine HCl. It is not absolutely necessary that you avoid Yohimbine HCl or any other supplement. I should have gone on to say that as good as the results may have been for a great many people, there are asssociated side effects and that is why I would be reluctant to advise using it.

Possible Side effects:

- anxiety
- increased heart rate
- increased blood pressure
- insomnia

Just use your own judgement.

_____________________

KP -- Fitness Basics

 

[drewboy]

thanks kian for the advice. I may give it a shot and see if I have any side effects. Im just trying to find whats best as of now. The schools dr office doesnt open till Monday. Theyll be able to grab my bf measurments then. Until the meantime I will start my diet tommorow.

 

[Sub-Zero]

heres the look id like to attain:

lol.


anyway, you look fine, IMo id say keep bulking till ur gut sticks out some in elastic wasteband pants


oh- goodluck

 

[drewboy]

haha no thanks sublime, really dont want to bulk anymore. I feel chunky enough. If my legs werent so skinny im almost certain Id be up in the 190's.

 

[drewboy]

do I eat the same regardless if Im working out or not? And also should I always try to do some form of exercise everyday on a cutting diet? Please let me know. Today is day 1 of officially starting.

Also, I know I should Take in about 150g of protein
How much carbs and fat should I look to consume a day?

Im on a 1900 cal a day diet.

 

[wtlftr]

dude. 159gm of proteing. Do you weigh upper 200" or so.

 

[drewboy]

my diet is on its 3RD DAY, tell me how this looks:

breakfast: Oatmeal w/ water and splenda w pinch of syrup on top
brunch: whole what bread, can of tuna, spoon full of peanut butter
lunch: protein shake
mid snack: brown rice w/ egg whites and squash mixed in
snack: 1 chicken breast, whole wheat bread
dinner: 1.5 chicken breast, green beans, 1 sweet potatoe
late night snack: fat free yogurt

any tips or tweaks? I really dont know when to stop eaitng my carbs or what the ratio of fat to carbs is. Im just kinda goin by what you folks aret elling me to eat. Please let me know if this seems acceptable. TIA