THE FORUMS
Only supplements you should even bother with would be whey protein, creatine monohydrate, and a multivitamin. The brand I get for all these is optimum nutrition. Their creatine is high quality (no stomach aches...unlike most other creatines I've used gave me a stomach ache), protein powder tastes "good", and their multi is pretty well rounded.
Should be available in Europe, check here:
http://www.amazon.com/mn/search/?_encoding=UTF8&tag=7357-20&linkCode=ur2...
Should be available in Europe, check here:
http://www.amazon.com/mn/search/?_encoding=UTF8&tag=7357-20&linkCode=ur2...
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Read my review of Get Laid or Die Trying
My personal philosophy: You need to step to every single girl like a fucking bomb. You need to have presence. You need to stand out, and not in a surface level way such as what you're wearing, but as who you are and the way in which you communicate. You need to be unforgettable. You need to create a sense of urgency, that you are now or never. You need to push and at the same time be completely willing to walk away. It is essential to disidentify with the ego, otherwise the inherent rejection associated with pickup will destroy you.
"You need to let them know what kind of man you are, so they know what kind of woman to be."
"Fear is always a constant, but accepting it...makes you stronger."
"Once you done slayed 20-30 of them hoodrats, now you ready to go up to the upper echelon type ho."
"I've got no game. And every face looks the same. They've got no name. So I don't need game to play. I just say whatever I want to whoever I want. Whenever I want, wherever I want, however I want."
My personal philosophy: You need to step to every single girl like a fucking bomb. You need to have presence. You need to stand out, and not in a surface level way such as what you're wearing, but as who you are and the way in which you communicate. You need to be unforgettable. You need to create a sense of urgency, that you are now or never. You need to push and at the same time be completely willing to walk away. It is essential to disidentify with the ego, otherwise the inherent rejection associated with pickup will destroy you.
"You need to let them know what kind of man you are, so they know what kind of woman to be."
"Fear is always a constant, but accepting it...makes you stronger."
"Once you done slayed 20-30 of them hoodrats, now you ready to go up to the upper echelon type ho."
"I've got no game. And every face looks the same. They've got no name. So I don't need game to play. I just say whatever I want to whoever I want. Whenever I want, wherever I want, however I want."
You on the wrong forum for this. http://forum.bodybuilding.com/ tons of workout gurus on there.
Want my advice? Work out 3-5 days a week. Go to myfitnesspal.com start tracking every calorie, set a daily goal for caloric intake. Expect a 1-2lb a week weight loss at MAX, don't expect miracles. Stay dedicated, if you want to eat bad, only do it 1 day a week. Try not to drink, or drink very lightly as studies has shown it can hinder fat burning. Eat 1gram of protein per pound you weigh, don't worry about supplements, multi vitamin is good, don't need anything else it's all taboo shit.
Listen to this and get jacked like me. Pic attached.
Want my advice? Work out 3-5 days a week. Go to myfitnesspal.com start tracking every calorie, set a daily goal for caloric intake. Expect a 1-2lb a week weight loss at MAX, don't expect miracles. Stay dedicated, if you want to eat bad, only do it 1 day a week. Try not to drink, or drink very lightly as studies has shown it can hinder fat burning. Eat 1gram of protein per pound you weigh, don't worry about supplements, multi vitamin is good, don't need anything else it's all taboo shit.
Listen to this and get jacked like me. Pic attached.
Yo dude, all you have to worry about in a good protein powder is the carb load. Try to get high protein, low carb. Like anywhere near 20g protein to 5-7g of carbs is solid.
Also, some are more natural than others, but they can get pricey and boutique...
But protein isn't as much of a problem for your bf %, more important is cutting carbs (except veggies and berries) and intermittent fasting can help as well...
Also, some are more natural than others, but they can get pricey and boutique...
But protein isn't as much of a problem for your bf %, more important is cutting carbs (except veggies and berries) and intermittent fasting can help as well...
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I've always stayed trim and fit throughout my whole life thanks to playing basketball all the way through junior college. One of my favorite exercises to get shredded and improve physique is sprinting up hills. I still do it to this day when I'm motivated enough lol. I just find a hill nearby and sprint up for about 4-6 times. Usually it only last like 20 seconds per sprint and only takes around 15-20 minutes to finish...I always notice that if im do it about twice a week for about a month I start getting more vains popping out in my arms and it also helps in building muscle...there tough to do but worth it imo. Also, have green smoothies for breakfast w/ frozen blueberries, water, and some mixed greens/ chard/ kale etc...I also through some protein in there (sunwarrior protein)...taste decent but it definitely jump starts a healthy day of eating...good luck man!
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Thanks everyone, I ordered a pack + multivitamins + fish oil.
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When your looking into brands and stuff, check this site out:
http://supplementreviews.com/
http://supplementreviews.com/
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Thanks, I actually found optimum nutrition products. I remember someone recommending hydoxicut, do any of you guys use it?
Also, on fasting, doesn't it mess with your energy levels?
Also, on fasting, doesn't it mess with your energy levels?
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leangains.com
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Leangains.com great site like Brad said. Fat burners are all hype they barely work, trust me. You want to lose weight? I'll teach you how.
#1 Go to this site, www.fitwatch.com/qkcalc/caloriedeficitcalculator.php
Enter in all your information Heigh, Weight, Age, Level of Activity - Sedentary - You sit at an office all day, barely move at all. // Light activity you workout maybe - 1-2 days a week // Moderate 3-5 days workout // Workout 5-6days a week + run // Extreme active - you are a fitness freak. Choose what best fits you.
This will give you Total Calorie Needs for the day, to stay the same weight. Then it will give you amount of calories needed for a deficit of 500, 1000. You want to eat a deficit between 500-1000 if you maintain a diet of this deficit you will expect to lose between 1-2lbs of fat a week. Do not expect miracles, you will not lose 5-10lbs a week unless you completely starve yourself. Do not exceed 1000 calorie deficit as you can go into starvation mode and your body will eat muscle and it will try its best to hold on to as much fat as possible.
#2 Understand how many calories, fat, carbs etc to eat daily to lose weight. This stuff is important, read it over 20x. Go here http://forum.bodybuilding.com/showthread.php?t=121703981
#3 WORK OUT, dedicate yourself to working out 3-5 days a week, get a gym membership. Weight training is more important than cardio in many ways. I run 5 miles a day and lift 5 days a week, I do it because I am training for tough mudder / other marathon events. If you do both, even better its more calories burned!
#4 Put together a meal plan. www.myfitnesspal.com is AWESOME, it also has an andriod / iphone App to count calories. I want to give you a sample diet of my weight loss diet. Honestly your best food friends are LEAN PROTEINS. AKA Tuna, Chicken, Pork, Lean Cuts of Beef, Salmon, Eggs etc. Also any type of breads I stick to whole wheat / whole grain, brown rice. Green vegetables, fruits, etc, all good eats. Candy, sweets, desserts ALL BAD.
#5 Stick to a diet 6 days out of the week. I allow myself 1 day of cheating, but I don't dedicate a whole DAY to cheating, I will do 1 cheat MEAL for dinner, this helps keep me sane when I am cutting weight. Drinking is OKAY, as long as you do it once a week, and only drink certian things such as - Vodka, Gin, Dry Wines aka Red Wines. If you need to chase your liquor - Diet soda or STRAIGHT UP!
#6 Drinks - Drinks can be your biggest weight gain factor, you may eat healthy but if your drinking sodas, juices , etc those calories / sugars / sodium add u. Drink WATER at least 5- 8 glasses a day, milk is good , I drink fat free milk with my protein only. Any fruit juices, keep it to a cup a day don't drink too much.
#7 Here is a sample meal plan....
Breakfast Calories Carbs Fat Protein
Chobani Greek Yogurt - Honey 150 20 0 16
Unsalted Cashews 180 7 15 5
Snack
ON 100% Whey 2 Scoops 240 6 2 48
Fat Free Milk 1 cup 80 12 0 8
Lunch
Romaine Lettuce 20 3 1 1
Tomatoes 13 3 0 1
Balsamic Vinegar 5tbs 50 15 0 0
Olive Oil 1tbs 120 0 14 0
Grilled Chicken 7oz 150 1 2 31
Dinner
Tomatoes .5 cup 13 3 0 1
Romaine Lettuce 20 3 1 1
Ortega Hot Sauce 5tsp 50 10 0 0
Shady Brook Farms Ground Turkey 7oz 288 0 14 40
Tumaro's Tortillas Wheat,Soy & Flax x2 180 26 6 12
Bedtime shake
ON 100% Whey 1 scoop 144 4 1 29
Natural Peanut Butter 300 9 24 11
Totals 1998 122 80 204
Calories Carbs Fat Protein
Losing weight and getting jacked takes DEDICATION. No magic pill will make you lean, you need to dedicate your lifestyle to it. It is an everyday lifestyle change, but trust me it is for the better. Good luck, if you have any questions ask me I have been lifting for many years and dieting / bulking.
#1 Go to this site, www.fitwatch.com/qkcalc/caloriedeficitcalculator.php
Enter in all your information Heigh, Weight, Age, Level of Activity - Sedentary - You sit at an office all day, barely move at all. // Light activity you workout maybe - 1-2 days a week // Moderate 3-5 days workout // Workout 5-6days a week + run // Extreme active - you are a fitness freak. Choose what best fits you.
This will give you Total Calorie Needs for the day, to stay the same weight. Then it will give you amount of calories needed for a deficit of 500, 1000. You want to eat a deficit between 500-1000 if you maintain a diet of this deficit you will expect to lose between 1-2lbs of fat a week. Do not expect miracles, you will not lose 5-10lbs a week unless you completely starve yourself. Do not exceed 1000 calorie deficit as you can go into starvation mode and your body will eat muscle and it will try its best to hold on to as much fat as possible.
#2 Understand how many calories, fat, carbs etc to eat daily to lose weight. This stuff is important, read it over 20x. Go here http://forum.bodybuilding.com/showthread.php?t=121703981
#3 WORK OUT, dedicate yourself to working out 3-5 days a week, get a gym membership. Weight training is more important than cardio in many ways. I run 5 miles a day and lift 5 days a week, I do it because I am training for tough mudder / other marathon events. If you do both, even better its more calories burned!
#4 Put together a meal plan. www.myfitnesspal.com is AWESOME, it also has an andriod / iphone App to count calories. I want to give you a sample diet of my weight loss diet. Honestly your best food friends are LEAN PROTEINS. AKA Tuna, Chicken, Pork, Lean Cuts of Beef, Salmon, Eggs etc. Also any type of breads I stick to whole wheat / whole grain, brown rice. Green vegetables, fruits, etc, all good eats. Candy, sweets, desserts ALL BAD.
#5 Stick to a diet 6 days out of the week. I allow myself 1 day of cheating, but I don't dedicate a whole DAY to cheating, I will do 1 cheat MEAL for dinner, this helps keep me sane when I am cutting weight. Drinking is OKAY, as long as you do it once a week, and only drink certian things such as - Vodka, Gin, Dry Wines aka Red Wines. If you need to chase your liquor - Diet soda or STRAIGHT UP!
#6 Drinks - Drinks can be your biggest weight gain factor, you may eat healthy but if your drinking sodas, juices , etc those calories / sugars / sodium add u. Drink WATER at least 5- 8 glasses a day, milk is good , I drink fat free milk with my protein only. Any fruit juices, keep it to a cup a day don't drink too much.
#7 Here is a sample meal plan....
Breakfast Calories Carbs Fat Protein
Chobani Greek Yogurt - Honey 150 20 0 16
Unsalted Cashews 180 7 15 5
Snack
ON 100% Whey 2 Scoops 240 6 2 48
Fat Free Milk 1 cup 80 12 0 8
Lunch
Romaine Lettuce 20 3 1 1
Tomatoes 13 3 0 1
Balsamic Vinegar 5tbs 50 15 0 0
Olive Oil 1tbs 120 0 14 0
Grilled Chicken 7oz 150 1 2 31
Dinner
Tomatoes .5 cup 13 3 0 1
Romaine Lettuce 20 3 1 1
Ortega Hot Sauce 5tsp 50 10 0 0
Shady Brook Farms Ground Turkey 7oz 288 0 14 40
Tumaro's Tortillas Wheat,Soy & Flax x2 180 26 6 12
Bedtime shake
ON 100% Whey 1 scoop 144 4 1 29
Natural Peanut Butter 300 9 24 11
Totals 1998 122 80 204
Calories Carbs Fat Protein
Losing weight and getting jacked takes DEDICATION. No magic pill will make you lean, you need to dedicate your lifestyle to it. It is an everyday lifestyle change, but trust me it is for the better. Good luck, if you have any questions ask me I have been lifting for many years and dieting / bulking.
Thanks guys, these are AWESOME, you've been a huge help.
One last question: I do a full body workout three times a week, usually:
Explosive Pushup --> Goblet Squat --> Mixed Grip chin --> Jump Lunge Hands Overhead --> Dumbbell bent over row --> Burpees --> Y Press --> Reverse Fly --> Hip Bridge
This is a huge superset, I do an exercise for 40 seconds then 40 second rest. At the end I do a 2 minute rest and then do it all over again, 5 times.
Should I use a classic approach to this - what I mean is should I work out one muscle group on monday and another on wenesday etc. or is it okay if I just do the full body workout?
One last question: I do a full body workout three times a week, usually:
Explosive Pushup --> Goblet Squat --> Mixed Grip chin --> Jump Lunge Hands Overhead --> Dumbbell bent over row --> Burpees --> Y Press --> Reverse Fly --> Hip Bridge
This is a huge superset, I do an exercise for 40 seconds then 40 second rest. At the end I do a 2 minute rest and then do it all over again, 5 times.
Should I use a classic approach to this - what I mean is should I work out one muscle group on monday and another on wenesday etc. or is it okay if I just do the full body workout?
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Lupino-
Respected Member
Join Date: 03/15/2012 | Posts: 323
I've been working out quite hard for the past two months, and I think I'm ready to commit to a fitness lifestyle. I went from ~25% bf to ~18%, and everywhere I hear people talking about taking supliments, but I'm not sure about some aspects of it.
There are many brands available, and I wouldn't be able to buy anything you guys recomment because I live in europe, not the US. What I'm looking for is information on what should I look out for in the ingredients of a product? Should I stay away from cheap brands?
I noticed there are two categories when I try to shop, simple ' Proteins ' and ' Muscle mass proteins ', and from what I learned the latter has more protein in it. Witch one should I start out with?
What other suppliments should I get and why?
Some details on me:
- 21, exercised every day for the past two months
- Full body circuit workouts 3 times a week + HIIT 3 times a week
- ~18% bodyfat
- My goal is a ripped / muscular physiche.