Help Me Become A Healthier Person Please - Part 2

[dethgrind]

Pretty much everything thirddan said.

For PWO, a lot of people believe in a carb/protein shake. 2:1 carbrotein (by calories), mix of dextrose and maltodextrin for the carbs, and a quality whey protein powder. Dextrose is dirt cheap; I don't know about maltodextrin, I don't use it. Sweet tarts are pretty much pure dextrose and maltodextrin though, so that's a lazy way to do it. I like this post on workout nutrition: http://forum.bodybuilding.com/showthread.php?t=272067

Definitely get some whey powder. For beginners, I'd say all you need besides good food is whey protein powder, a multivitamin, and fish oil. Stay away from other supplements until you've settled into a good diet and exercise plan.

Favorite exercise is power cleans because I like the skill component of it. A lot of guys in the gym are way stronger than me but I can clean more than them just cause they don't know how to do it. Makes me feel like a big man.

[dethgrind]

[ QUOTE ]
The workout

for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0

[/ QUOTE ]
I would not do this as a beginner. Stick to Rippetoe or Madcow's 5x5 until you have a good strength base.

[Jeff W]

1. Google "Glycemic Index" and "Glycemic Load"
2. Peanut Butter is pretty tough to fit into a calorie restricted diet.
4. Eat fish oil capsules: http://en.wikipedia.org/wiki/Omega-3_fatty_acid

Vitamines, Minerals, etc: Multivitamin (Make sure it doesn't have Iron), Magnesium, Calcium and Fish Oil Capsules.

[kidcolin]

[ QUOTE ]
Peanut Butter is pretty tough to fit into a calorie restricted diet.

[/ QUOTE ]

For sandwiches or in full servings, yes. I'm still running a caloric deficit, but sometimes if it's close to bedtime and I'm hungry, I find a small spoonful helpful in satiating my hunger.

[Machmood]

if u wanna get a good PWO shake i reccomend either cytogainer or Up your mass. Up your mass is VERY expensive, but uses the highest quality ingrediants, i just use cytogainer its cheaper and uses quality carbs(low sugar).

[theblackkeys]

[ QUOTE ]
The workout

for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0

[/ QUOTE ]
plz stop. even i'm qualified enough to know this sucks. Seriously, "watever leg exercises u want"? HAHAHAHAHAH