pre workout meal... 8 egg white cheese omlete
(1.5 prior) w/large oj

15 min. prior... 5 density,creatine select
during... 5 density w/water

immediately following...5 density w/water

45-60 minutes post meal... chicken and rice or steak and baked

quote:

Originally posted by serpico:
pre workout meal... 8 egg white cheese omlete
(1.5 prior) w/large oj

15 min. prior... 5 density,creatine select
during... 5 density w/water

immediately following...5 density w/water

45-60 minutes post meal... chicken and rice or steak and baked

Dont like the preworkout meal with the oj, I could maybe make a case for the oj pwo, but prior nah. You want a slow releasing low glycemic carbs. Switch with oats and then I like. I also would prefer MP instead of eggs, gets into the muscle quickly and loaded with BCAA. But, eggs will do.

As for supps what is your goal, I mean you could add Synergy, Muscle Mass, GS, ER, GH it just depends on kind of what you are looking at, but what you have is fine.

The egg whites are good, but how much cheese are you using? Typically, you want to keep pre workout fats as low as possible.

What is your nutrition like through the day? Figuring out pre and post workout meals are important but it is only important if your nutrition throughout the day and your consistency to maintain that nutrition has been established.

Remember it takes 21 days to build and maintain habits for most people.

Also are you eating correctly for your goal?

Let us know your level of experience, what your nutrition is like throughout the day and specifically what your goals are and maybe we can help.

I'm at 248 w/17% BF and at 52 years of age My goal is simply to get as big and strong as I possibly can. My eating habits are somewhat good but not very consistent. I rely on my supplements to compensate for my dietary shortcomings. I have been interested in lifting and training for years but my lack of discipline prevents me from reaching my goals.

I appreciate your posting what you are doing. I am just going to be brutally honest and I hope that is ok. Does not mean I am right but I believe that I am.

Big and strong is relative really. Do you bigger and stronger or stronger and fatter? For most people if their nutrition is not great (unless they are genetically gifted) the increase in bodyfat will happen. Now if you want your weight to increase, get stronger and look bigger in clothes but do not care about how your midsection looks then I would recommend staying the course. However most people want to get stronger, develop muscle tissue and lean down in the same process.

I do not want to speak for you and what you are looking to do but this is just kind of the way it is. It is entirely possible to lose weight and build muscle at the same time no matter what the age is. Ask Roger (one of the owners) he will tell you it is possible. I remember in his mid 50's when Synergy game out that he was in a building phase and getting all swole!

You see many people focus their goals around bodyfat % numbers and what the lean mass is saying. That is just a number. When we are talking about building muscle we are talking about the core, deep down muscle fibers and are responsible for for the shape (or lack thereof) in peoples physique. It is entirely possible to lose weight, get stronger and put on muscle. The lean mass numbers may not show this but if your strength and performance in the gym are improving the chances are you are building lean core tissue.

Why I am going on and on about this? In my experience it is impossible to attain the look I am talking about without proper nutrition. I will get in trouble because this is a discussion board for nutritional supplements but your nutrition has to be first. You will be disappointed in the results of the supplements if you do not put an emphasis on your nutrition. Think of the name "supplements." They are a supplement to your nutritional plan.

Eat like **** and no supplement (not even Beverly) will work that well. However eat the proper nutrition for your goals and then take the right supplements and now the supplements complete the nutrition and you get the results you are looking for.

I have seen some guys and even girls who just want to get big and strong and don't care about being fat and usually spend their time split between the gym and fast food joints because it is easier. However even top level powerlifters (many of them at least) will admit that proper nutrition and supplementation is the way to go.

You are 52 and I am here to tell you that it is not too late. It is never to late to make changes in your habits or your health. You may think that you can't and you do not have discipline well I am here to tell you that if you tell yourself that then you are right, you do not have the discipline to eat well and make changes. However, you also have the power to not let that be the case, you have what it takes within yourself to rise, quit thinking negatively about yourself and make changes in your life now. My one guarantee to you is that whether you want to get bigger and stronger or bigger, stronger and more cut that nutrition followed by the proper supplementation and training to match is the only way to truly accomplish this.

You are on a site that has most of its nutrition plans for competitive bodybuilders, if you want to be bigger and do it with proper nutrition then I would suggest either find someone on the board that has experience with nutrition for building size and strength or hire one of us that does it for a living. (there are several of us on this board.)

My final bit of hardcore advice is to not look right now for the proper supplements or nutrition but it is to give yourself a self check. Do you plan to settle for mediocrity or is this a time in your life when things change. I do not believe that you are not consistent or that you dont have discipline. That may be your habits but that can be changed and the reality is you can be disciplined and consistent if you want to. Settle that first in your head and when you do then the nutrition and supplements will fall into place naturally.

Thanks?

LOL. It's okay Serpico, it is a little overwhelming what Jeremiah has posted. I recommend reading it a couple more times and you will see that he makes some very valid points in his message.

Jeremiah, spot on with how individuals approach diet, fitness, and supps in entirely different ways.

Nasty pec tear JF. Don't they deduct points for something like that in the symetry round of a physique competition.Anyways good luck at the Nationals!

I am sure they do deduct for that, not much can be done about that really though. I actually think I have decided to wait for another year, things are too busy in my life right now to try and gear up for another grueling prep.

On another note my post was not intended to be offensive in anyway, it was intended to hopefully speak truth and to motivate.

From my experience, first you truly have to be ready and have the proper motivation and secondly you have to be willing to forgive yourself when you stumble (as all do).

If you truly are ready and ready to make a change your physique then it will happen. Your thoughts are powerful enough to turn people into champions and powerful enough to do the opposite.

quote:

Your thoughts are powerful enough to turn people into champions and powerful enough to do the opposite.

Very good answer, and the above is VERY true.