Need Some Help!

[College300]

Hey guys I'm relatively new to the site. Recently I've just been reading tons of threads and soaking up as much information as I can.

Alright well here is the story. I'm currently 19 5'11'' and about 176 or so it tends to fluctuate. I've been lifting for about 4 years now, smart and hard for maybe a year or two. I was wondering if you guys could help me with my nutrition plan as well as a solid workout plan. I usually workout 6 days a week and rest on sunday. I try to do cardio at least 3 times a week but shoot for 4. Its hard eating healthy and on a good schedule being in college but i do what i can, and was seeing if you guys had any tips on that as well though, i only have a few weeks left until summer. I'm looking to add lost of muscle but wanting to lower my bf % as well i know thats tough to do? The supplements im currently taking our about to start is

Animal Pump
Animal Stack
Whey Protein
HMB
And a Multi
And Creatine

Haha i know it sounds like a lot i guess, but trying to get the results as quick as possible. I know Im obviously too young for steroids, although its fun hearing about some of your guys results, and makes it tempting. Im trying the best to take advantage of the nat test i have now.
So please help with diet,supps, workout etc and any additional advice would be great.

Thanks

 

[fangupo87]

I'm glad someone posted this because I am in the same situation and am interested to see what you guys have to offer. I'm 5'11, 19yo, in college (college300 is right, being in college makes it a lot harder to eat healthy) and weigh only 155 (give or take a few pounds due to fluctuation of course) but only been lifting for about 1 year seriously. Any advice directed towards college300 would most likely help benefit me also, thanks!

 

[shreddedwheat]

I'm impressed that you guys are sensible enough to take advantage of your youth and natural test levels rather than go for the gear just because "everyone else is doing it".

Look, the supplements are a good way to augment your diet, but nothing beats natural food substances. Protein and plenty of it is an absolute must. The most anabolic substance at your age guys is FOOD. You need to eat plenty of good clean calories. There is a ton of information about diets and nutrition available on this forum and the net in general.

The best way to take advantage of your metabolism is to spread your food intake over 6 - 8 meals a day; every meal should have a protein component. You want carbs early in your day to fuel your energy needs, then tapering off in the afternoon. Surely college can offer you healthy alternatives to fast-food? You will also need moderate amounts of fats. Some of these fats are in the foods you eat; however Flax seed oil, Omega 3 (abundant in some fish) are all good.

6 days a week training is too much in my opinion. You need to give your body a chance to recover and repair. I'd train day on/day off. Also, you will not add a lot of muscle if you're overdoing cardio. In relation to how you train, this will be trial and error for you. There are lots of sample training programs out there; you've got to develop a schedule that fits in with your lifestyle and one that works for you.
good luck and remember - food is your friend if you eat the RIGHT foods.

 

[College300]

I'm impressed that you guys are sensible enough to take advantage of your youth and natural test levels rather than go for the gear just because "everyone else is doing it".

Look, the supplements are a good way to augment your diet, but nothing beats natural food substances. Protein and plenty of it is an absolute must. The most anabolic substance at your age guys is FOOD. You need to eat plenty of good clean calories. There is a ton of information about diets and nutrition available on this forum and the net in general.

The best way to take advantage of your metabolism is to spread your food intake over 6 - 8 meals a day; every meal should have a protein component. You want carbs early in your day to fuel your energy needs, then tapering off in the afternoon. Surely college can offer you healthy alternatives to fast-food? You will also need moderate amounts of fats. Some of these fats are in the foods you eat; however Flax seed oil, Omega 3 (abundant in some fish) are all good.

6 days a week training is too much in my opinion. You need to give your body a chance to recover and repair. I'd train day on/day off. Also, you will not add a lot of muscle if you're overdoing cardio. In relation to how you train, this will be trial and error for you. There are lots of sample training programs out there; you've got to develop a schedule that fits in with your lifestyle and one that works for you.
good luck and remember - food is your friend if you eat the RIGHT foods.

Thanks I appreciate the advice wheat. Right now my training schedule looks something like :
Monday: Chest & Triceps
Tuesday: Back & Biceps (mile run after workout)
Wednesday: Shoulders
Thursday: Legs (mile run or 20 min on bike)
Friday: Chest & Triceps (diff. movements)
Saturday: core and biceps. cardio
Sunday: Rest

Abs are pretty much done everyday while varying movement day to day.

What are you guys thoughts what needs to change? let me know if you need to see the actual workouts

 

[dennis]

Thanks I appreciate the advice wheat. Right now my training schedule looks something like :
Monday: Chest & Triceps
Tuesday: Back & Biceps (mile run after workout)
Wednesday: Shoulders
Thursday: Legs (mile run or 20 min on bike)
Friday: Chest & Triceps (diff. movements)
Saturday: core and biceps. cardio
Sunday: Rest

Abs are pretty much done everyday while varying movement day to day.

What are you guys thoughts what needs to change? let me know if you need to see the actual workouts

Shredded Wheat gave you excellent advice..I am impressed ! Do not spend all your money on suplements..they are very expensive and most simply are not worth it.Spend your money on food..tunafish is cheap..learn to love it.The only suplements you should buy is meal replacement/protien drinks,creatine..good multivitamin.You need to eat roughly 4000 cals per day and over 200 grams of protien.You are working out too much :wednesdays your shoulders are still recovering from chest day,Thursdays your legs are shot..you cannot lift legs and then go run..never !!!!,Friday the chest and tris again and then again on monday ??Too much bro..you need a better split.

 

[fangupo87]

I was reading on here about how overworking your body makes it so that you don't gain muscle really, kinda overkills your muscles and you just hit a point where growth stops.. I was wondering, how do you know when enough is enough for one day? When I first started lifting, I saw body builder magazines and the workouts that they do are intense and longer than ever. I'm guessing its cause they are all juiced up and what not. So that isn't realistic for me. How do I know when I've gone too far with my lifting and limiting myself because of my workout? Maybe this is just a dumb question.. Sorry if it is

 

[College300]

Shredded Wheat gave you excellent advice..I am impressed ! Do not spend all your money on suplements..they are very expensive and most simply are not worth it.Spend your money on food..tunafish is cheap..learn to love it.The only suplements you should buy is meal replacement/protien drinks,creatine..good multivitamin.You need to eat roughly 4000 cals per day and over 200 grams of protien.You are working out too much :wednesdays your shoulders are still recovering from chest day,Thursdays your legs are shot..you cannot lift legs and then go run..never !!!!,Friday the chest and tris again and then again on monday ??Too much bro..you need a better split.

Alright I appreciate it. I also keep hearing ZMA is good. what are your thoughts? Yeah after looking at the routine on paper i agree. Well i would really appreciate a good workout split. Im looking for a good challenging one that is at least 4 days a week. I like to push myself and am not a huge fan of those 3 day split routines. thats just me. thanks for the advice keep it coming. and about how much cardio do you guys recommend?