Universal Nutrition Forum

thanks for that..do you use it yourself? if so would you recommend using it?

The way I look at it is as long as your ratio's of proteins carbs and EFA's are sorted through dietary sources mainly and also the use of supplementation to ensure you meet your requirements,then you can look into the likes of creatine supps.
Creatine shouldn't be put before a good meal planner.
Id use creatine no more than 50% of the year.I generally dont take it on the cut and I'd cycle it on the bulk.CR2 is one to look into next time your doing your stock up

x 2 im loving cr2 at the mo, so handy to take

hey Howard, what kind of diet would u recommend for a beginner thats using a stack(stor/shock therapy) a high carb/protein? high fat%? im 5´5, 126lbs, 22 years old

im just starting the gym, this is my 3rd week.

thanx

Presuming your bulking its important to consume 100,s of extra calories to promote growth and recovery.
Considering you weigh 126lbs, 2600 calories I reckon would be a good starting point with a 40-30-30% or 30-40-30% pro carb fat ratio.

Im doing a lean bulk at the moment with a 40-30-30 ratio

Meal 1-9.00
2 scoop Ids whey
1 cup of oats
2 tbsp Udo's choice EFA
*Blend together*
Stack A
-----TRAINING-------

Meal 2-11.00-Postworkout(in gym locker room)
2 scoops of carbolyze
1 scoop of Isolyze whey protein Isolyze
Stack B

Meal 3-12.00
2 scoops BSN Syntha 6
1 Udo's

Meal 4-14.00
300g cottage cheese
2 eggs
1 scoop IDS
3 rice cakes

Meal 5-17.00
225g chicken
1.5 cup brown rice
Stack C

Meal 6-20.00
225g chicken/lean round steak/Tuna
1 cup vegetables

Meal 7-23.00
300g cottage cheese
1 scoop IDS
2 Udo's
Stack D

Stack A = Cr2, glutamine,1000mg vitamin C
Stack B = Cr2, glutamine,1000mg vitamin C
Stack C = Animal Pak
Stack D = Glutamine,1000mg vitamin C

For non training days meal 2 doesn't apply(postworkout) and I have an extra half cup of oats in meal 1, an extra half cup of brown rice in meal 5 and a cup of rice in meal 6 with meat and vegetables.

Above diet contains roughly 4200kcal 365g pro 260g carbs and 120g fats

reduce overall portion size to get calories around the 2600 mark
eg meal 5
1.5 cup brown rice ---- 1 cup
225g chicken---- 140g etc

gain too much weight ie more then 2 pounds on a weekly basis reduce calories slightly or if gains are slow increase slightly.The main thing is to keep ratio's spot on.

Hope that clears up some confusion GusArb

Howard wrote:

Presuming your bulking its important to consume 100,s of extra calories to promote growth and recovery.
Considering you weigh 126lbs, 2600 calories I reckon would be a good starting point with a 40-30-30% or 30-40-30% pro carb fat ratio.

Im doing a lean bulk at the moment with a 40-30-30 ratio

Meal 1-9.00
2 scoop Ids whey
1 cup of oats
2 tbsp Udo's choice EFA
*Blend together*
Stack A
-----TRAINING-------

Meal 2-11.00-Postworkout(in gym locker room)
2 scoops of carbolyze
1 scoop of Isolyze whey protein Isolyze
Stack B

Meal 3-12.00
2 scoops BSN Syntha 6
1 Udo's

Meal 4-14.00
300g cottage cheese
2 eggs
1 scoop IDS
3 rice cakes

Meal 5-17.00
225g chicken
1.5 cup brown rice
Stack C

Meal 6-20.00
225g chicken/lean round steak/Tuna
1 cup vegetables

Meal 7-23.00
300g cottage cheese
1 scoop IDS
2 Udo's
Stack D

Stack A = Cr2, glutamine,1000mg vitamin C
Stack B = Cr2, glutamine,1000mg vitamin C
Stack C = Animal Pak
Stack D = Glutamine,1000mg vitamin C

For non training days meal 2 doesn't apply(postworkout) and I have an extra half cup of oats in meal 1, an extra half cup of brown rice in meal 5 and a cup of rice in meal 6 with meat and vegetables.

Above diet contains roughly 4200kcal 365g pro 260g carbs and 120g fats

reduce overall portion size to get calories around the 2600 mark
eg meal 5
1.5 cup brown rice ---- 1 cup
225g chicken---- 140g etc

gain too much weight ie more then 2 pounds on a weekly basis reduce calories slightly or if gains are slow increase slightly.The main thing is to keep ratio's spot on.

Hope that clears up some confusion GusArb

wow thats a lot of info right there

and that an every day diet?

cuz my main problem is that i wake up at around 6am and like at 7 i take my breakfast, and i might be able to eat something at 9:30am and then my meal at around 12:30 cuz i work from 8am to 5pm so my workout time is around 6pm, so i dont think i might be able to keep up with a diet like that

, id love to but i just dont have the time to do so

id love to be able to work out some way of getting the right amount of calories to grow as desired, cuz im pretty sure that the stack that im using alone wont do a lot

.

thanx Howard.

also cloud u be a lil bit more specific with some of the tecnical terms, like for example, what does Ids stands for?

If you train at 6 GusArb thats fine just move the postworkout meal.The times were just an example you could have your first meal at 7,2nd at 9.30,3rd at 12.30 etc.
You can cook off your meals the night before and bring them to work also you can bring in your shakes etc.

IDS whey is a whey protein isolate supplement.
http://www.universalnutrition.ie/viewproduct/18

Howard wrote:

If you train at 6 GusArb thats fine just move the postworkout meal.The times were just an example you could have your first meal at 7,2nd at 9.30,3rd at 12.30 etc.
You can cook off your meals the night before and bring them to work also you can bring in your shakes etc.

IDS whey is a whey protein isolate supplement.
http://www.universalnutrition.ie/viewproduct/18

oh ok, thanx for the info

well at least ill try to start a diet that provides me with enough carbs and proteins plus the stack and see if i feel some difference, anyways ill try to eat at least 3-4 times a week som protein bars, and give it a try

what about universal's RealGains? any good?

what about universal's RealGains? any good?

I used it a while back,as far as I remember it contained a good source of complex carbs and was low in sugar and had a decent amount of protein.
The taste was pretty plain which was good if you were combining it with an extra scoop of whey.

Smart gainer and cyto gainer are great gainers.

alrite Howard,i am 16 years old and i started goin gym in october 2007.I hav a decent training plan and i go gym 4 times a week.i was just wondering what sort of a diet i should go on in order to increase muscle.I am 16% body fat ,64kg and i am an endomorph and i am willing to go on supplements.I will take any advice into consideration thanks!

A good starting point would be to multiply your body weight in pounds by 18 to determine an estimated daily calorie intake.18 times is a good base line for endomorph.
You may be carb sensitive so a 40% protein,30%carb and 30%fat ratio would be a good ratio for your macronutrients.

so 141lbs(64kg) X 18 = 2500 calories(rounded off)
40%=1000 kcal protein/4=250g
30%=750 kcal carbs/4 = 188g
30%=750kca fatsl/9= 83g

So in summary 2500 calories
250g protein
188g carbs into
83g fats
Split this up into 6 meals having your highest carb meal in the morning and reducing amount each meal leving carbs absent for final meal.Dont neglect postworkout nutrition such as waximaise or maltodextrin carbs and protein all in the form of a shake.

Howard i was just wonderin what u think of my diet nd if u have ny sugestions.

MEAL 1:2 omega 3 large eggs
1 danone activia yougurt
1 tbsp honey
1 tbsp natural peanut butter
1 banana
400ml super milk

MEAL 2:tuna pasta

PRE WORKOUT:NO SHOTGUN

<<<<<<<WORKOUT>>>>>>>

MEAL 3-POST WORKOUT:2 scoops O.N. whey protein
800ml super milk

MEAL 4:3 cod fillets or chicken fillets
brown rice

MEAL 5:sirloin steak
mash potatoes

MEAL 6:2 garlic pizza breads
side of ham.

I am 17 years old,8.5%bf,70kg nd 5ft10"

A few tips Hardgainer

Try replacing the supermilk in meal 1 with whey protein and maybe half a cup of oats.You can then blend altogether with honey etc.

Postworkout meal,milk isn't really a fast acting carb as the carb source is lactose which is a disaccharide and is broken down much slower and not very efficent for replacing lost glycogen.Try a post workout carb supplement like carbolyze or 2 banana's and around 230g potato.

Meal 5,dont go to town when making up the potato mash such as too much butter.I know your ectomorph but the weight you want to gain is muscle not fat.Vege perhaps would be ideal at this time,not carrots too much sugar.

Meal 6,Wrong food to be eating altogether especialy at that time of night.Try cottage cheese with a small portion of walnuts or whey with peanut butter.Keep it protein and fat at that hour,no carbs.

also I wouldn't count my postworkout meal as one of the 6 meals.Try add another meal in.Start off with a snack and gradually increase.Also because your only having your postworkout meal 4 times a week your getting a variation in your daily calorie intake which stops your body adjusting to a fixed calorie intake.

Hope this helps Hardgainer

cheers Howard,the supermilk is gone out of dat

,o i dnt eat butter nyway,ok ye i wil ad in an extra meal,do u tnk myb i shud start with a protein bar as da snack nd between which meal wud u add it in?