Universal Nutrition Forum

andy-soze wrote:

hey howard

is it good idea to target 4000 calries for bulking? and im hoping to target 230-250 lbs. i currently weight 119lbs( skinny bastard i know) im 25 5.11ft (179cm) and i dunno about the bodyfat so any advice is appreicated

cheers

i take it u meant 130-150 lbs?
otherwise go on to muscular development and find out how to juice properly

4000 calories is a bit too much at this stage for your body weight (119lbs)
A good starting point for bulking is about 20-22 times your bodyweight in lbs.

In your case it works out about 2400-2600 calories.
Lets say 2400 calories and a 25-50-25 ratio protein/carbs/fats
Eat 6 meals daily every 2-3 hours.
Try to aim for about 150g of protein daily
25g in each meal.
Aim for about twice that of carbs(300g)
60g through meal 1-5 allowing carbs to be absent for meal 6.
that leaves us with about 65g of fats

Meal 1
shake-1 scoop whey,80g oats,1tbsp udo's choice(supplement) or flaxseed oil or walnut oil all in blender

Meal 2
100g chicken
1 cup brown rice

Meal 3
100g salmon,mackerel or lean beef
1 cup quinoa ( bought in a health shop)

Meal 4
200g low fat cottage cheese on 100g of organic sprouted wheat bread(bought in a health shop)
1tbsp udo's choice or flaxseed oil or walnut

Meal 5
100g chicken or tuna
1 cup brown rice
1 cup greens

Meal 6
200g low fat cottage cheese
1.5 tbsp udo,s/flaxseed or walnut oil

Andy, tonight record your weight and measurements of biceps,chest,shoulder width, quads and calfs in inch's

Start your own log on the forum

Start following the above or a similar diet and record your progress weekly.

Howard wrote:

Most whey products dont seem to contain enough glutamine.Ids multi whey isolate contains a fair amount as far as I know.Studies have shown that in times when glutamine levels are low such as postworkout if you dont consume enough glutamine it goes elsewhere such as the muscle tissue to obtain its requirements.Also proven to increase Growth Hormones,aid immune system and increase protein synthesis.
60 euro for 200 servings from Primaforce cant go wrong 1 serving morning,postworkout and evening and your sorted.

Glutamine is really only worth using in vitro which isn't really worth it actually. Oral glutamine supplementation is a waste of money.

You'd be much better off investing in BCAAs.

after listening to layne nortons interview which i put up a while ago-i'd be very interested in supplementing with leucine isolate for increased anabolic effect
http://www.universalnutrition.ie/posts/list/823.page

Ryan wrote:

after listening to layne nortons interview which i put up a while ago-i'd be very interested in supplementing with leucine isolate for increased anabolic effect
http://www.universalnutrition.ie/posts/list/823.page

You'd like this: http://www.biolayne.com/Optimal%20protein%20intake%20and%20meal%20frequency%20to%20support(2003).ppsx

The .ppsx won't fit in for some reason, just copy and paste the whole thing into the address bar.

Hey Howard, wasnt sure where to put this question and thought this might be a some what suitable place, but can u recommend a good brand of oats? Cheers

No problem
Any wholegrain oats will do just make sure there is no added sugar. 100% wholegrain oats should be the only ingredient listed.I usually use Odlums or Flahavens.

Thats great thanks Howard

Hey Howard & guys

I am new to the forums and looking for some help! :) I dunno if Howard is still on here looking at some of the dates of the previous message!

, if not maybe some one else might be able to offer some help for me? :). Basically I am looking for some help which will help me get more cut / defined, I have recently started back to the gym and I am not really looking to bulk as I am happy with my size, I am 26, 182cm tall, Just little over 186 Pounds and I am sitting at around 16.5% body fat at the min. I have been trying to watch my diet as much as possible recently over the past few weeks having a good mad day on a sunday :)!

Meals usually
8.30
Medium bowl porridge diced green apple and orange sometimes. 2 glasses of water

11.00
Protein shake 2 glasses of water

1.00
Usually toasted wholemeal bread with Turkey or tuna, tomato and onion sambo x 2. 2 glasses of water

3.00
Usually Green apple, 2 glasses of water

5.30
Usually 2-3 potatoes, Chicken or steak medium rare, garden peas. glass of water.

8.00
Protein shake.

Supplements I have been taking:
http://www.maximuscle.ie/promotions2010/promaxdiet-thermobolfree.html
I have been taking this supplement the past few weeks which I think has worked to a certain degree as I seem to have lost weight, but its the most discusting tasting thing I have put to my mouth! I tired the Thermobol to help boost the weight lost but they made me feel light headed and kinda sick with all the caffinee after few days of constantly taking them, also bad heartburn so I seized usage of it.

Also if someone could offer some help on good supplements, Natural weight loss /Green tea or similiar?, sugar free bar/ snacks? and vitamins would be also welcomed, I am currently looking at these items

http://www.universalnutrition.ie/viewproduct/20

or

http://www.universalnutrition.ie/viewproduct/240

Thanks a million in advance for any help :)

Ciaran.