Serious but new at lifting diet help

[bbock727]

Hey, Ive lifted on and off for about 2 yrs.. a few months on a few months off but nothign serious where i diet, took supplements too. I was wondering what type of diet i would need. I want to gain muscle basically, but i wouldnt mind losing the small lovehandles i have or have my abs show. im 5'9 150.

I live at college so I been tryin to eat as well as i can. I pretty much been eatting Oatmeal for breakfast, 7 eggwhite omelette for lunch, with cheeseburger no bun, stirfry w/ chicken and veggies for dinner, cheeseburger no bun for dinner. About a quart + of skim milk a day. Also avg about 2 cans of tuna and cottage cheese w/ a little bit of peanut butter before i sleep.
Currently i dont know what to eat before or after workout and how soon before and after.

Let me know how to improve this diet or write me a whole new one. Also , what supplements do you think i should be taking. I really dont want to spend more than 100$ a month on supplements if i dont have to. If you can let me know brands and places to buy cheap too that would help..

Thanks also and im glad to be joinin this community

 

[Mr.X]

Hey, Ive lifted on and off for about 2 yrs.. a few months on a few months off but nothign serious where i diet, took supplements too. I was wondering what type of diet i would need. I want to gain muscle basically, but i wouldnt mind losing the small lovehandles i have or have my abs show. im 5'9 150.

I live at college so I been tryin to eat as well as i can. I pretty much been eatting Oatmeal for breakfast, 7 eggwhite omelette for lunch, with cheeseburger no bun, stirfry w/ chicken and veggies for dinner, cheeseburger no bun for dinner. About a quart + of skim milk a day. Also avg about 2 cans of tuna and cottage cheese w/ a little bit of peanut butter before i sleep.
Currently i dont know what to eat before or after workout and how soon before and after.

Let me know how to improve this diet or write me a whole new one. Also , what supplements do you think i should be taking. I really dont want to spend more than 100$ a month on supplements if i dont have to. If you can let me know brands and places to buy cheap too that would help..

Thanks also and im glad to be joinin this community

Well, my friend, you're asking to do what most people want to do, is get big while they lean out. However, I would recommend you picking one or the other here, so for the sake of the post I'll talk about a basic diet to put on a little mass.

I would recommend you get some protein powders and some meal replacements, also get yourself these supplements: ALA, glutamine, creatine. ALA (alpha lipoic acid)=$15, glutamine=$20 , creatine=$15-20
Total cost, even w/ MR and protein will be around $100.

You can eat the college food, or whatever you have been eating 3 times a day, but you need to add 2 meal replacements and 4 protein shakes daily, here the protein should do it's job and you'll see some good results.

Mr.X

 

[bbock727]

thx for your info.. do you recommend any good protien shakes and supplements?

How many grams of protien should i take per sitting and whens the best time to take them.

What other supplements should i take, and when?

Also what would be the best place to buy these products wholesale?

I know im asking alot but if you can answer half , it would be great

 

[Mr.X]

thx for your info.. do you recommend any good protien shakes and supplements?
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just get plain whey protein, like optimum nutrition whey protein

How many grams of protien should i take per sitting and whens the best time to take them.
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all depending on your stats, I would say between 30-40g per sitting, ballpark

What other supplements should i take, and when?
***********************
I think you'll be fine w/ the supplements I've listed

Also what would be the best place to buy these products wholesale?
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wholesale, I doubt you'll find that...but something that comes close w/ cheap prices is www.beyond-a-century.com