hey guys, just had my 31st b-day and it finally hit me i am way out of shape...not really chunky but not really thin either you see my problem is i am six foot nine and 215 and i want to add a little mass and cut up abit ive been hitting the gym now for about a month without any supps. other than ump. which is great by the way..and i was just wondering if you guys could steer me in the right direction..

Ahhh yes. The ever pursued "lose-fat, Gain-muscle" goal... You kinda have to place more importance on one or the other. What is your current diet like? Can't really tell you what supps you are gonna benefit from without looking at your current diet?

Off hand I can immediately recommend UMP and Muscle Synergy.... but like I said, post that diet so that it can be tailored for you and your goals.

well, its not much of a diet really.... first meal is a ump shake and bannana,second is water and a reese cup,then a turkey sandwich with another ump,then a kashi meal with water,another shake after the gym,and maybe some peanut butter before bed. another problem im dealing with is my only free time to go to the gym is around 9 or so,and sometimes i have a problem getting to sleep,considering some zma in the future...thank you for any suggestions, they are appreciated.. brian.

also ive heard that creatine can damage your liver...is this true??

WOW! The first thing you need to do is not worry about supplements... You need to worry about a good caloric intake from quality sources. Without a good diet, supplements won't do jack. For building quality mass with the potential to burn body fat, try this:


Meal 1: 4 whole Eggs, 1.5 cup (dry) Oatmeal (cook it obviously don't eat it dry)

Meal 2: 1 scoop UMP, 2 scoops Mass Maker

Meal 3: 6 oz. Tuna or Chicken Breast, 1 cup brown rice, 2 cups green salad w/2tbsp olive oil and vinegar

Meal 4: 1 scoop UMP, 2 scoops Mass Maker

Meal 5: 6 oz. Lean Ground Beef, 6 oz Sweet Potato, or, 1 cup brown rice, 2 cups green salad w/2tbsp olive oil and vinegar

Meal 6: 2 scoops UMP

You can flip around a few of those meals according to your schedule but always try to go Solid Meal - Shake - Solid Meal and so on.... and don't do a shake as your first meal (breakfast).

What you need is an efficient metabolism! Worry about supplements (other than UMP or MM) after 4-6 weeks on this diet. Good luck to you.



P.S.

Creatine won't damage your liver... Even if it did, it would be 1/10th of the damage that Ibuprofen will, Tylenol will, and Alcohol will.... just want to keep things into proper perspective.

thanks for the info c.b., i will try out the diet for a while but i think ill throw some zma in there as my metabolism is still fairly high and im still amped up for a while after a workout..trying to get a gym sched. around raising kids and a full time job, not to mention all the "honey-do" work is very hectic,but i am dedicated not to mention hooked on going so i will take your advice being as you are a guru and im only a newbie.thanks for the tips i will keep you and anyone else who is interested on my progress.
thank you again, brian

Tru Tru, life is busy and you gotta make it all part of the picture. You can do it and you will succeed. That is a starter diet to tweak as you will with more or less calories depending on body fat levels. You will do well! Good luck!

Brian, Chunky has given you a good base diet to get started....as you lean out dont be afraid to up those calories a good bit...

good luck!

Brian,

I also have a busy schedule where I have to be a the office. I may not be busy at the office, but I have to be there (such as today).

I tend to workout 7 days a week because I know at some point, there's going to be skipped days, like last night. I will have 3 days where there's a really grueling workout. Once I've accomplished those days, the others are extra. My main hard workout days are Sat/Sun/Mon, if possible. Those days I work Chest/Back/Legs.

If I make 4 days following that, it will be combination workouts along with cardio. Some days it will be pump up/cardio. Everything is always, "What will I do today?" If I haven't done legs for 3 days, I will pump them up and do a moderate workout.

The idea is to get in. Busy days will be a very, very intense, low rest between sets and supersets. I complete the warm up/workout in 30 minutes and do as many as 20 working sets.

As for cardio after the workout, there seems to be some dramatic improvements! I'll post that on my thread, "The Role of Cardio..."

Diet? It will need to change two weeks after you've started. Repost the meal Mr. Butt set for you and it will be a revamp.

I feel you need to gain before cutting back, so long as you're making it to the gym. If you're not making it to the gym, don't use the Meal 6 as is, but only a whole food protein/carb SNACK and back off Mass Maker. Since you're only going at night and if you decide not to go, don't use Mass Maker the next day.

thanks guys ill post my progress in about two weeks...