Whey protien?

[Scrumhalf]

What percentage of your calories are fat, protein and carbs?

[Scrumhalf]

Let me get this straight.

1 stone = 14 lbs.

So, you are 5 feet 11 inches tall and weigh 168lbs.

A good rule of thumb for maintenance calories is 15 kcal/lb. So, your maintenance calories are about 2500. You are eating 1000 calories below your maintenance.

So, to summarize:

You are 5'11", 168lbs, so probably thin as a rail.
You are eating about 1000 kcal below maintenance.

And you are looking at AAS?

I am no expert on AAS, but I think you should go back, eat and lift until you are 200lbs at sub 15% bodyfat and then worry about AAS.

[Scotty C]

Hard one to answer as I haven't got a strict diet as such yet.

I tend to eat tuna and sweetcorn pasta dishes. Chicken based food. And protein shakes (although the ones at my local shop seem to be high in carbs)

[Scotty C]

Thing is tho, If I eat eat eat, it all goes to my gut and no where else, which is annoying. I can put weight on quite easy.

Scrap that, just weighed in at just over 12.5 stone. Didn't think I was that much

[Scrumhalf]

If you are 168lbs at 5'11" and you are afraid of eating because you will get fat, your diet is really messed up. Shoot for 2000-2500 calories with 40% carbs, 40% protein and 20% fat. Fasted low impact steady state cardio will help.

You have no business even thinking about AAS.

[Scotty C]

Ok I'll stop with the course until I get the diet sorted.

If u could give me a run down (or a link of some sort) of what to eat for breakfast, Pre/post work out etc I'd really appreciate it.

Thanks for your help so far. I'll get there!

[Scrumhalf]

I know nothing about AAS and I don't know if you can just stop or there is a specific method to stop and then do PCT - you might want to see if anyone else with more knowledge on this can chime in.

There are lots of links on the nutrition forum on what you can eat. Do some reading. Keep things clean - like I said, 20% fats, preferably good fats like fish oil, flax oil, etc. Keep your carbs whole grain if you can. Lots of vegetables. Do some reading - there's lots of info.

[Scotty C]

Ok mate will do. I've only had one jab - 2mil. So I'm sure I'll be fine. I was under the impression I didn't really need a strict diet when on a course!

But I'll take a look round, thanks again.

[Scrumhalf]

No problem... read the first sticky on the Nutrition section.

Keep your diet clean, even when you are bulking, IMO. No sense in getting fat on a bulk because you'll then have to lose all that fat.

I think low impact cardio is always a good thing, or even HIIT, but you might slow down your gains if you overdo it, so probably best to start off with low impact cardio, say 1 hour 2 or 3 times a week.

[jack tors]

http://www.superiormuscle.com/forums...ybuilding-diet - Here is a good starting point

[dna9488]

Look Scotty, everything comes down to diet.

Eat 6-7 meals a day. You want high protein no matter what.

Eat every 3 hours and drink at least 1 gallon of water a day. Train hard and beat yourself into the ground every time you train. Get at least 8 hours of sleep a night. Do this for 3 months and than come tell us what you have progressed thus far.

[Scrumhalf]

The 5,6,7 meals a day are unnecessary. Just eat 3 or 4 meals but keep track of your calories and your macro breakdowns and you'll be fine.

[Scotty C]

Ok thanks guys...

Jesus - after reading that link, I never realised what/when u had to eat and how offten!

This is going to be where I find it hard for a couple of reasons. 1, I'm fussy, a really fussy eater, so eating most of that stuff is going to be hard. 2, cost. Eating all that EVERYDAY (plus protein shakes) is going to add up...

I'll just have to buy a few chicken legs and eat with a tin of tuna, daily, with a few protein shakes of course. I love eggs, so having 5/6 (scrambled, or boiled) isn't a problem. Hate red meat see...

[Scrumhalf]

See above. You don't need to eat 6 or 7 times a day. Just get maybe 4 good meals. The only reason to eat multiple times a day is if it helps you not snack between meals. The most important thing is for you to get the right number of calories in and to make sure they are split properly between carbs, protein and fat.

Again, it is the total that counts. Whether you partition it into 4 meals or 7 is up to you and doesn't really matter in the grand scheme of things.

[Ives]

Hi,
whey protein is good to gain weight.. If you want to gain weight use it withou hesitation, you will surly get good results..