Beginner, suggestions/help please

Discussion in 'Fitness & Nutrition' started by bigman7903, Mar 29, 2006.

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  1. bigman7903

    bigman7903 OT Supporter

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    ok, this is probably my second F/N post ever so i'm going to give you some background first, i basically want to cut the fat down a ton, but put muscle in its place, the weight doesnt really make too much of a difference to me, preferably id like to stay where i am, or gain 20 or so (260 would be a nice spot, provided its muscle gain)

    5'10.5"
    245lbs
    54"-56" chest severly tailored 54 suitcoat
    42" waist
    unknown body fat (last time i had it done was 3 yrs ago and it was one of those electric ones, it told me i was dead)

    heres a pic from 2 months ago (i wrestled and my weight dropped badly, i was eating every piece of fatty food imaginable, i was taking in so damn much, ive thinned a bit since then)

    [​IMG]

    I am quite the chunky bastard :o I was up to 280 my soph yr and i dropped 40lbs of fat in 3 months, my metabolism went nuts, it was kinda cool, but now i have a ton of skin :hs:

    but then again thats why i'm here, i essentailly want to cut the fat off, i'm starting to get my decent eating habits back, trying to get off of my shitty eating binge from wrestling

    my day is somewhat like this

    breakfast
    1-2 med bowls of cereal (decent stuff wheat, oat, bran cereals)
    1% milk, i dont drink it, lactose intolerant

    2 propel or 2 gatorades (usually propel)

    Lunch
    PB/J or turkey sandwich
    pretzels
    apple
    tea


    Plenty of water, maybe a propel during workout


    Dinner
    usually a meat (chicken or beef)
    a random side (rice, noodles, potato something)
    some type of fruit (fruit salad, mandarin oranges, you get the idea)
    tea, or diet coke, a real coke on occasion


    tea in the evening



    I workout 5 days a week

    i wrestle for 1.5 hours mon/wed (light workout)

    lift daily, very similar to Christophers Workout in the Archives coincidentally, except i tend to split up legs and upperbody on different days w/ some other minor lifts thrown in

    i run 2 miles mon, wed, and fri
    if its cold or my knees hurt i hit and elliptical for 30min

    (ive had multiple knee injuries, one of which i'm recovering from as we speak :wtc: )

    I want to get into some basic suppliments, ive never really used anything before, i use a multivitamin (generic store junk) and glucosamin/msm/condroiten daily, but i dont know what it would be good for me to start out on


    i was looking at
    Full Spectrum Minerals
    ADAM Superior Men
    EGCg Green Tea Extract
    Glucosamine/MSM/Chondroitin

    all from NOW foods (i really liked thier Glucosamine, great stuff ;) )

    what else would be a decent suppliment to make a base for myself

    any suggestions/recommendations/questions/flames are entirely welcome and encouraged, so please :bigthumb:

    thanks :)

    Kyle

    CLIFFS: need help setting up of basic suppliments
     
    Last edited: Mar 29, 2006
  2. Jerky

    Jerky "Do what you do best: shut up and follow me."

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    :rofl: @ scale telling you that you were dead.

    Welcome to F&N! :bigthumb:

    As far as diet goes I would just try and keep your total caloric intake at or under 2000.

    Just eat one bowl of cereal in the morning along with a proten shake. Ditch the Propel / Gatoraid. Lots of uneeded carbs there.

    Lunch sounds good. Use multi-grain bread. and drink green tea (sweetened with Splenda or something other than sugar).

    Dinner sounds good too. Make sure your using skinless grilled chicken, and lean cuts of beef. Rice noodles and potatoes have a lot of carbs in them. I would ration those portions unless you're working out and planning on burning some of those carbs.

    Again, sweeten your tea with a sugar substitute.

    Supplement with Protein shakes (1g. per lb of body weight)and maybe some Createin and Epedra.

    I'm no expert by any means though. This is just what I'd try.
     
  3. bigman7903

    bigman7903 OT Supporter

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    ephedra is out, i didnt like the way i felt on it last time i tried it, gave me nasty headaches/dizziness, thank you for the other suggestions, will def. try
     
  4. Jerky

    Jerky "Do what you do best: shut up and follow me."

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    Good luck! :bigthumb:
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Read the noob sticky, lots of info in there, like where to start callorie intake at. IMO you are not eating enough, and are goign to hurt yourself by loosing alot fo LBM, go slow and steady.

    In my dieting I set a low/high level of callories.
    I weigh 265ish
    so, i set a low callorie amount of 2600 and a high amount of 3100, I try to get atleast 270g of protein a day, but dont get anal about eating more than that, as my asshole will ahte me otherwise.
    Eat cleanly if possible, and dont wig out over carbs, there is nothing wrong with eating them.
    all of this is in the sticky, through the links under the cutting part. It is going to help if you read that stuff. what works for one guy is nto goign to work for everyone, you are goign to have to figure out how you diet.
     
  6. bigman7903

    bigman7903 OT Supporter

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    oh i know that, i def. read the sticky, i understand what is needed to cut/bulk, i eat what i need to keep myself satisfied, i simply do not eat a lot, i was mainly asking for help in the suppliment dept, and figured why not put everything in one post as opposed to bugging you guys w/ constant questions

    cutting, for the most part is excerise and eating less than you take in, by about 500 calores, if you drop too much your body will turn it to fat, and then your ruining the diet
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    cutting is 100% diet

    Supps.
    search for sgt. ownages diet post, he bmade it about a week ago

    protein
    creatine
    multi

    thats all i would take
     
  8. bigman7903

    bigman7903 OT Supporter

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    awesome, going to search, thank you
     
  9. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    sgt ownage would kill most normal men with his cut, but ill be damned if i havent gained strength while losing mass...

    I went from being 240 pd fat pud, to 174 pd avg physique'd kid by simply cutting back. I didnt eat anything sugary during 6 out of the 7 days of the week, i would give myself an incentive to do this by allowing a sunday cheat day. I did cardio like a motherfucker and lifted. I tried to keep a ratio of 50% protein 30% fat and 20% carbohydrates and I dropped my caloric intake down to around 1500. Bearing in mind that i lost alot of strength during this time, i also lost a shit ton of fat. Its a much simpler cut than ownage's because you can still eat sandwiches instead of just meat or carbmasters.
    This is just one ex-fat kid's perspective.
    If you want more details just hit me up with a PM, or do Ownage's, his is a more effective faster acting cut. It's just hard.
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I would nto do his cut, but as for hiss supp. list, that may be good.
     
  11. bigman7903

    bigman7903 OT Supporter

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    i intend to cut, but i dont plan on going balls to the walls cutting here, i still want to wrestle HWT in college, which means i need to stay around 250ish, if i were to cut intensively i wouldn't be heavy enough, however if i do not get into the school that i want and cannot wrestle i def will be doing hardcore cutting, i will def. so somthing similar
     
  12. bigman7903

    bigman7903 OT Supporter

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    looks like it, thank you
     
  13. bigman7903

    bigman7903 OT Supporter

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    how much does this stuff cost you guys on a monthly basis, some of this shit is expensive
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    i dunno, all i buy is protein... maybee 40.00 i dunno, i use nectar, i think its like 30.00 for a tub
     
  15. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    5.5 lbs of whey on 1fast400 for 26$
     
  16. bigman7903

    bigman7903 OT Supporter

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    i was going to get the 10lbs thing, cheaper in the long run, ive never really looked at it before. lot of the suppliments (not just whey, whey is pretty cheap for as much as you get out of it) are like 40 bucks for 3o days of it

    just surprised me i guess
     
  17. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    its totally fucking worth it.
     
  18. bigman7903

    bigman7903 OT Supporter

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    the whey? or the super expensive stuff?
     
  19. Rodthrower18

    Rodthrower18 New Member

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    More than likely the whey. The 10lb bag is GREAT, just try to get some big tubs to pour it into, it starts bein a real PITA scoopin out of that sumbitch. I use my 2 5lb tubs and split it up now.
     
  20. bigman7903

    bigman7903 OT Supporter

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    excellent idea, but no tubs :wtc: , will have to steal a coffee thing

    BTW, does protein go stale? any storage tips, 10lbs is quite a bit

    wait a min, it comes in a bag, thats retarded
     
  21. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    the whey.
     
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