Started working out again - heres my plan - Ausbb

05-12-2007, 08:19 PM

Hi, Iv been training on and off for a few years now - no real gains since I have layed off training and just did cardio for about 6 months.
Nevertheless, its fair to say that I have lose most of my muscle (also fat) but Im still left with my man boobs so to speak >

Anway - i just started training with a partner. 4-5 days a week - and work a different muslce group each day. I try goto sleep earlier aswell.
During the past few weeks - iv only been taking:

1x mens multi-vitamin (with tribulis and gynseng)
1x few scoops of protein in a shake post workout - skim milk, teaspoon vanilla essence, and half a banana

I have no set diet - but it mainly consists of:

breakfast - bowl of cereal + multi vitamin
mid morning - fruit
lunch - sandwich(ham/chicken + salad)
after lunch - 100g tuna (either flavoued or not)
dinner - stir fry with chicken and rice, or steak and vegies, or anything with meat

if im still hungy b4 i goto bed i'l boil 2 eggs and eat the egg whites.

Im currently 90kg, 6'2, size 34" waist.

My goal is to build as much muscle as I can before June next year (going to europe for summer) - I imagine id also need to strip the fat off to look leaner before that time too. I dont know my body fat % but i think its alot judging by the love handles haha :P

What do u guys rekn?
I was thinking of buying BCAA's next week and some creatine.

I was aslso referred to some Evolution X-10 - Post Workout Supplement (StarChem Labs) by a friend - would this help me?

Am I eating enough?
What Do i need to eat more of and how much?

I dont weigh my food - nor Do i know how much I should be eating of.

13-12-2007, 11:31 AM

My opinion is assess your body fat to body weight regularly & adjust accordingly. You need to know what works for YOU. Others can advise you on your diet etc but everybody has a different metabolism etc.

As for your training, once per week for each muscle group may work well for you, but if you are not happy with your results, consider twice per week push/pull split or full body 3 x week. Alot of natural trainers get good results with increased frequency with the added benefit of decreased DOMS.

As far as supplements go, if you are not competing I would not go overboard. The protein & multi vitamin are good, creatine is probably one of the best natural supplements around, fish oil is good, but at the end of the day, supplements are not near as important as your diet, training & recovery. Don't go spending massive amounts of money on things that you could probably get enough of with a good diet. Short of steroids, there are no magic pills. Just my opinion.

05-12-2007, 08:19 PM	#1 (permalink)
waxdass Guest Posts: n/a	Started working out again - heres my plan Hi, Iv been training on and off for a few years now - no real gains since I have layed off training and just did cardio for about 6 months. Nevertheless, its fair to say that I have lose most of my muscle (also fat) but Im still left with my man boobs so to speak > Anway - i just started training with a partner. 4-5 days a week - and work a different muslce group each day. I try goto sleep earlier aswell. During the past few weeks - iv only been taking: 1x mens multi-vitamin (with tribulis and gynseng) 1x few scoops of protein in a shake post workout - skim milk, teaspoon vanilla essence, and half a banana I have no set diet - but it mainly consists of: breakfast - bowl of cereal + multi vitamin mid morning - fruit lunch - sandwich(ham/chicken + salad) after lunch - 100g tuna (either flavoued or not) dinner - stir fry with chicken and rice, or steak and vegies, or anything with meat if im still hungy b4 i goto bed i'l boil 2 eggs and eat the egg whites. Im currently 90kg, 6'2, size 34" waist. My goal is to build as much muscle as I can before June next year (going to europe for summer) - I imagine id also need to strip the fat off to look leaner before that time too. I dont know my body fat % but i think its alot judging by the love handles haha :P What do u guys rekn? I was thinking of buying BCAA's next week and some creatine. I was aslso referred to some Evolution X-10 - Post Workout Supplement (StarChem Labs) by a friend - would this help me? Am I eating enough? What Do i need to eat more of and how much? I dont weigh my food - nor Do i know how much I should be eating of.

13-12-2007, 11:31 AM	#2 (permalink)
Dan Guest Posts: n/a	Started working out again - heres my plan My opinion is assess your body fat to body weight regularly & adjust accordingly. You need to know what works for YOU. Others can advise you on your diet etc but everybody has a different metabolism etc. As for your training, once per week for each muscle group may work well for you, but if you are not happy with your results, consider twice per week push/pull split or full body 3 x week. Alot of natural trainers get good results with increased frequency with the added benefit of decreased DOMS. As far as supplements go, if you are not competing I would not go overboard. The protein & multi vitamin are good, creatine is probably one of the best natural supplements around, fish oil is good, but at the end of the day, supplements are not near as important as your diet, training & recovery. Don't go spending massive amounts of money on things that you could probably get enough of with a good diet. Short of steroids, there are no magic pills. Just my opinion.