Working out Recipes

[vladd 26]

Ok so since i've been working out i really need to start focusing on my diet. I need to know what my diet should be composed of. I'm supplementing with n-large2 (4scoops in the morning and 4 scoops after workout) and no-xplod before work-out. I might be doing too much of the n-large2 but we will see (that ends up being 1200 extra calories a day).

So on top of that i really need some good dinner ideas and snack ideas. I'm really lost here. Should i just be doing deli sandwiches throughout the day? The only time i'll have to cook is for dinner, everything else is going to have to be something easy or something from a restaurant.

also i'm guessing i should keep fat relatively low, carbs and protein high but carbs should be the majority of my calories, right? How much protein should i intake on a daily basis?

[uglydimple12 0]

Not mean to jack the thread, but I m curious if you think no-xplode is a good buy? I hit the gym regularly, I dont take any supplements as of now.. I have heard some good reviews about no-xplode, so I am curious.. Thanks

[///M5 2,833]

Nutrition wise I am not the one to help, but given a set of usable ingredients I can probably help narrow down ways to add flavor. I am personally of the belief that you should eat natural more than anything. Natural foods can include a lot of fats and other things "healthy" people don't like but I disagree. I would rather drink pork fat than some synthesized fat free splenda filled something or other. I am obviously not a nutritionist, nor overweight so it is easy for me to rationalize. Also, all that fake stuff tastes like chit.

[vladd 26]

I agree 100%, especially about synthesized stuff. Splenda and aspartame are awful things, but i also hate most sweet stuff including good ole fashioned sugar. Unfortunately i simply can't eat enough "normal" food to get my calories and protein where they should be.

Jbeaver, i would recommended it. I've only taken it three times so no long term effects can be commented on, but it has definitely helped out my routine. I have no problem staying focuses and staying at the gym longer. It's very easy to drink too.

[ANeonRider 3]

How much you trying get down in a day?

I try not to stay in the gym longer than 45-60min... any longer and you start hurting progress (aka catabolism).

[vladd 26]

I'm not sure where i should be for a day, i'm guessing it's just going to be a trial and error sort of thing. Thats really where i need steve or aaron's help.

I'm usually at the gym for 60-90min but i'm just not really falling into a routine so the time is dropping.

[ANeonRider 3]

Bulking, toning or fat loss? Weight/Height?

[vladd 26]

right now i'm shooting for bulking. I have a belly i'd like to lose but i'd rather gain muscle mass before i try to get any kind of definition.

154.5lbs tonight and 5'6"

[vladd 26]

btw, don't feel bad to correct me about anything. I DO NOT know much about this stuff and i'm perfectly fine with being told i'm doing chit completely wrong. I have thoughts and opinions but i'd much rather hear from people that have real experience. The most i've ever really done is working out in high school while running track, and rest assured i gained next to no muscle mass then.

[Godsmack 361]

Well right now my menu is rather limited so I cannot offer any new news for you Matt, but I can say this

Pasta IMO can be you friend for bulking. Feeds muscles well.........just watch how much and what is put into the pasta. Is it all natural, or more or less chemicaly refined?

I guess basically just echo'ing sea, go natural on foods, suppliment well, and drink LOTS of water, and go for solid properly done reps instead of numbers and you'll be okay.

J

[Aaron Clinton 2,372]

Matt, as I am not quite the chef I think I am, I can best say to start focusing on caloric intake.

That is what it all comes down to, how much and where is it coming from. If you are working on gaining muscle mass and losing weight, it is going to be a tough battle to do both at the same time effectively.

You are naturally burning calories as you work out, but you need to pack on the protein and take in a great deal of calories to really build up the mass. I know of a few guys, that when in bulking stages are eating everything they can find as often as they can. They need to provide substance for their muscles to build from.

One point of advice is the little things make a difference over time. Like no more regular soda, or switching Turkey in for any time you eat steak. Boil up a ton of chicken breasts and try to eat them as much as you can on main meals. Put in tuna and cottage cheese or yogurt often. If you can shift more calories toward the beginning of the day, the less you take in at dinner the less that is sitting in your stomach while you are sleeping.

[vladd 26]

thanks for the info guys. My biggest problem is eating early. I really can't do it. I get sick and feel like chit for the rest of the day.

I've been eating a lot but not focusing a lot on what i'm eating. I'm guessing tuna sandwiches are going to be my friend for work days.

I'm trying to stick to around 1000-900 extra calories/day from the n-large2.

last question is how long should a bulking cycle be? and what cycle should follow?

[Aaron Clinton 2,372]

thanks for the info guys. My biggest problem is eating early. I really can't do it. I get sick and feel like chit for the rest of the day.

I've been eating a lot but not focusing a lot on what i'm eating. I'm guessing tuna sandwiches are going to be my friend for work days.

I'm trying to stick to around 1000-900 extra calories/day from the n-large2.

last question is how long should a bulking cycle be? and what cycle should follow?

As I am sure Steve will have a better answer for this one, but bulking cycles are determined person to person. Since you are new to lifting heavy, builking stage should not be that long. You need to shock your muscles. So when you are lifting heavy, you need to eat heavy, but when you are in a cutting stage you need to be more focused on your calories.

Why not try a 3 week bulking stage, look into some creatine, and protien shakes. Combined will help put on mass quickly. You have to experiement and learn a little, because your system is going to react different from mine. I know mine reacts slower then most, and my muscles thend to take a little while to adjust. But that is me, and you will figure out your comfort zone of when you can push it and when you need to lay off and let your body recover.

[JazzScreamer 1]

A great book to read is the Abs Diet book. It's not really a diet, but more of a lifestyle. It reads very well and is really geared toward the guys aspect of things. If your not eating soon after you wake up, that's a bad thing. Breakfast is called breakfast for a reason. Your body has not had anything put in it for about 6-8 hours (depending on how long you sleep). Your body REALLY needs a pick me up in the morning. At least a 12oz glass of water. You have to break the fast. A simple recipe for the morning can be this.

1 cup non-fat milk

1/2 cup instant oatmeal nuked in the microwave with water (not much, just enough to get a good cook and thickness)

1 cup fruit of your choice (bannana or frozen berries)

2 cups of ICE

1 Tablespoons of Flax Seed.

1 scoop of protein powder ( I use ISOPURE)

Mix in a blender till you have a good blend.

300-500 calories.

It a great balance of carbs and protein and will keep you full till lunch.

I usually put mine in a container and drink half before work and sip till around lunch time.

Get the Abs book. It has LOTS of recipes for you throughout the day.

[vladd 26]

I will start trying to drink some water as soon as i wake up, if i can manage to do that for a few days i might step up to some solid foods.

[JazzScreamer 1]

I will start trying to drink some water as soon as i wake up, if i can manage to do that for a few days i might step up to some solid foods.

A nice 12oz glass of water in the morning (at the most 30 minutes after waking up)will give you metabolism a wake up call. How many ounces of water are you drinking on a day?

How old are you if you don't mind me asking.

Edited June 27, 2007 by JazzScreamer

[vladd 26]

23 years old. Haven't been keeping track of how much water i've been drinking, just drinking more often and seems like i'm pissing every 20min

[JazzScreamer 1]

Your body will adjust to the amount of water you take to a point. NEVER over do it. I'm not a tall guy myself, and I make sure that I drink 1 gallon of water a day. A bit more on heavy work out days. Some people will piss more if they are uping the water intake. You will start to shed water weight this way. Your body stores water to use for energy and well-being. If you get it used to having plenty of water going in and out of your system, them your body will store less water in general. What is your goal? Do you have a reference of someone that your looking to use as your goal? This may help. You could join the military and get in shape real quick.

[Godsmack 361]

Your body will adjust to the amount of water you take to a point. NEVER over do it. I'm not a tall guy myself, and I make sure that I drink 1 gallon of water a day. A bit more on heavy work out days. Some people will piss more if they are uping the water intake. You will start to shed water weight this way. Your body stores water to use for energy and well-being. If you get it used to having plenty of water going in and out of your system, them your body will store less water in general. What is your goal? Do you have a reference of someone that your looking to use as your goal? This may help. You could join the military and get in shape real quick.

Dont count on that last part my friend.

Military has gone too soft over the years.

J

[Aaron Clinton 2,372]

I will start trying to drink some water as soon as i wake up, if i can manage to do that for a few days i might step up to some solid foods.

[ANeonRider 3]

Even if you grab some protein powder, milk & oatmeal, and blend them up.... that would be a good breakfast. Good carbs, protein & a small amount of fat to start the day.

My ideal (which I rarely have time for) breakfast is 3 whole eggs & a bowl of oatmeal with a glass of skim milk.

[Godsmack 361]

breakfast for me

Pancakes/frenchtoast or waffles.

first two with some syrup and peanut butter, waffles gets strawberries.

Bacon (about 6-10 strips)

a muffin or two (apple cinnamon or blueberry)

some fruit.......cocktail, or some melon

big glass of apple juice or fruit cocktail juice

occasionally a bowl of cereal.

Thats my morning meal m-saturday