Sep 6 2012, 01:43 AM
QUOTE(woonyoung91 @ Sep 5 2012, 11:10 AM)
Hey sifus, just started gym a week ago and was reading throughout the forum. Currently 21, 174cm and 67kg(148 pounds). Should be an ectomorph as i could hardly gain weight though i eat throughout the day. Would like to get a lean body, stay fit and get 6 packs 
After reading the forum, my intake per day should be :
protein - at least 1.5 grams per pound of bodyweight -> 148x1.5 = 225grams? (figure seems to be damn high?)
carbs - at least 2 - 3 grams per pound of lean body mass -> 148x3 = 444grams
fats - the remaining calories available -> how do i get this figure?
first you need to know your daily caloric needs. you already know how much protein and carbs you need which can be converted to calories easily. the remainder is your fats.Help needed in this section. Blur case lol
My diet (starting this week) :
Breakfast
2-4 Eggs
350ML HL milk
2-4 slices bread
Pre-Lunch
Sandwich
Lunch
Economy rice
Rice, meat, and lots of vege
Preworkout
Oats / eggs/ milk
granola bars
whey protein
During workout
None.
Post workout
Banana + Whey protein
Coffee for caffeine?
unless you plan to sleep after midnight, then coffee after your workout would be ok.
Dinner
Chicken breast / beef +rice and whatever is served for dinner
Fruits
Supper
2-4 Eggs+toast with peanut butter
Is my diet all right or there's some adjustment needed?
personally, i'd swap out all your bread intake with 1 cup of oats. i'd skip the granola bars because of the sugar content. if anything, put that during or post workout when your body needs simple sugars. you'll get your fiber from the oats so, i'd add more meat during lunch/throughout the day simply because i don't see you hitting 225g of protein daily with the current diet.
Questions :
1) Heard taking almond nuts is beneficial? Where does it fit in my diet?
2) Which whey protein to purchase?
a) BSN Syntha-6 Isolate
b) Optimum Nutrition's Nitro-Core 24
c) ON Gold Standard 100% Whey
i'd go with ON whey. my recommended flavours are vanilla, french vanilla creme or extreme milk chocolate. that rocky road and strawberry flavour are just not to my taste. d) Gaspari Nutrition MyoFusion Probiotic
e) Dymatize elite whey
3) What do i take during workout?
sky juice. seriously.
Workout plan :
Would be following darklight79's starting strength programme. Starting Strength
Question :
4) As im still a new to bb, i dont really know how to perform majority of the above exercise. Is it all right if i just youtube and learn from there?
yes, source dependant. you can also look at exrx.net or just google the exercise. other legitimate sources include books that you can buy.Or is there any other SS programmes for me to follow? Link please or do list the workout below!
5) Do i need to do cardio? Maybe 10-15 minutes jog?
keep your cardio away from leg days. you'd be fine running hills for 20 minutes 3 days a week.
Sorry for the long post and thanks in advance for your answers
my take on the above in green. After reading the forum, my intake per day should be :
protein - at least 1.5 grams per pound of bodyweight -> 148x1.5 = 225grams? (figure seems to be damn high?)
carbs - at least 2 - 3 grams per pound of lean body mass -> 148x3 = 444grams
fats - the remaining calories available -> how do i get this figure?
first you need to know your daily caloric needs. you already know how much protein and carbs you need which can be converted to calories easily. the remainder is your fats.Help needed in this section. Blur case lol
My diet (starting this week) :
Breakfast
2-4 Eggs
350ML HL milk
2-4 slices bread
Pre-Lunch
Sandwich
Lunch
Economy rice
Rice, meat, and lots of vege
Preworkout
Oats / eggs/ milk
granola bars
whey protein
During workout
None.
Post workout
Banana + Whey protein
Coffee for caffeine?
unless you plan to sleep after midnight, then coffee after your workout would be ok.
Dinner
Chicken breast / beef +rice and whatever is served for dinner
Fruits
Supper
2-4 Eggs+toast with peanut butter
Is my diet all right or there's some adjustment needed?
personally, i'd swap out all your bread intake with 1 cup of oats. i'd skip the granola bars because of the sugar content. if anything, put that during or post workout when your body needs simple sugars. you'll get your fiber from the oats so, i'd add more meat during lunch/throughout the day simply because i don't see you hitting 225g of protein daily with the current diet.
Questions :
1) Heard taking almond nuts is beneficial? Where does it fit in my diet?
2) Which whey protein to purchase?
a) BSN Syntha-6 Isolate
b) Optimum Nutrition's Nitro-Core 24
c) ON Gold Standard 100% Whey
i'd go with ON whey. my recommended flavours are vanilla, french vanilla creme or extreme milk chocolate. that rocky road and strawberry flavour are just not to my taste. d) Gaspari Nutrition MyoFusion Probiotic
e) Dymatize elite whey
3) What do i take during workout?
sky juice. seriously.
Workout plan :
Would be following darklight79's starting strength programme. Starting Strength
Question :
4) As im still a new to bb, i dont really know how to perform majority of the above exercise. Is it all right if i just youtube and learn from there?
yes, source dependant. you can also look at exrx.net or just google the exercise. other legitimate sources include books that you can buy.Or is there any other SS programmes for me to follow? Link please or do list the workout below!
5) Do i need to do cardio? Maybe 10-15 minutes jog?
keep your cardio away from leg days. you'd be fine running hills for 20 minutes 3 days a week.
Sorry for the long post and thanks in advance for your answers
Quote
0.0147sec
0.17
6 queries
GZIP Disabled