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Old 02-05-2013, 09:18 PM   #11
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Old 02-05-2013, 09:41 PM   #12
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Like Jstrong said. Chicken and tuna til you don't wanna see it again. Try going heavy as you can for 3-5 reps til you can't anymore, then load the bar with a weight you can't do, and with a spotter do negatives. Hold the weight letting it down slow. Tears you up pretty good.

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Old 02-05-2013, 09:57 PM   #13
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For proteins:
Chicken
Eggs (yes the yolks too)
Beans
Tuna
Nuts
Cottage cheese (a must for late meals)

For carbs:
Oats(not instant)
Beans(yes again)
Granola
Whole grain pasta
Brown rice
Fruits and veggies

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Old 02-05-2013, 10:34 PM   #14
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Just eat. A bunch. Clean stuff though.

When I was like 23 I got up to 185 at 5'6" but I was eating 2 chicken breasts at every meal abusing the hell out of Syntha6 and doing 2 a days. With the increased protein intake, make sure you're drinking enough water and stay hydrated.

A casein protein before bed will help out too.

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Old 02-06-2013, 04:29 AM   #15
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Frequent, small-med, balanced meals. 5-6 evenly spaced feedings are best for keeping your metabolism firing and a steady flow of nutrients your body needs to be in a "building" state

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Old 02-06-2013, 09:19 PM   #16
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So after reading through all of this and looking online, Friday, I am going to pick up 4lb of protein to make shakes and start a new diet. The fried foods late at night and beers are going to be cut way back and changed with peanut butter and grilled chicken/fish along with more veggies. What are some good protein powders? I've used muscle milk before in the past and it never did anything for me, except make me want to throw up. Also, I'd like to get back into running more so would that effect me positively overall or negatively size wise since I'd be burning a lot more calories? My last biometric screening from my work said I was 139 about a month ago so when I go to the gym later, I'll weigh for an accurate measurement. My goal is to be 155 to 160 by the middle of May. If y'all have any good workout routines, it'd be greatly appreciated

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Old 02-06-2013, 09:37 PM   #17
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Syntha 6. It's a protein blend and it's freakin delicious. Don't buy it from GNC. TFsupplements sells it for a whole lot cheaper.

Running is a catabolic activity but you can still get some miles in and not have it hinder your gain. Just as long as you eat enough.

I would say 2 miles in your warm up or cool down wouldn't hurt you. Sprints are a good way to do cardio and trigger muscle growth. When you do short bursts instead of long aerobic activities, your body builds muscle instead of breaking it down.

... and if ya wanna get big, make sure to work legs and incorporate some hip centric exercises. Your legs and butt are the majority of muscles in your body.

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Old 02-06-2013, 09:52 PM   #18
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Quote:
Originally Posted by ShagNasty1001
So after reading through all of this and looking online, Friday, I am going to pick up 4lb of protein to make shakes and start a new diet. The fried foods late at night and beers are going to be cut way back and changed with peanut butter and grilled chicken/fish along with more veggies. What are some good protein powders? I've used muscle milk before in the past and it never did anything for me, except make me want to throw up. Also, I'd like to get back into running more so would that effect me positively overall or negatively size wise since I'd be burning a lot more calories? My last biometric screening from my work said I was 139 about a month ago so when I go to the gym later, I'll weigh for an accurate measurement. My goal is to be 155 to 160 by the middle of May. If y'all have any good workout routines, it'd be greatly appreciated
Since your a little guy trying to pack on the pounds,is recommend looking at something more than just plain protein for your shakes. Maybe try something like BSN True-Mass, or similar weight gainers (they are packed with huge amounts of protein and good carbs and other macro-nutrients).

And a little running wont hurt,it would be best served if you jogged a couple miles before a workout,you get to run a little and get your blood moving and heart rate up before you start a workout. Try and keep it 15 minutes or less per workout though,any more wont be very beneficial to your goals.
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Old 02-06-2013, 09:55 PM   #19
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Follow Dr. Nick's advice...

http://m.youtube.com/#/watch?v=VI8tl0HH1eg&desktop_uri=%2Fwatch%3Fv%3DVI8 tl0HH1eg

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Old 02-06-2013, 09:57 PM   #20
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Also like someone else mentioned dont just do Arms,Chest,Abs,and the typical muscles people want most to grow. That's a rookie mistake and will end up hurting you if your not working out your back and legs, you CAN NOT reach a full potential of growth and strength in other areas of your body if you aren't developing your Back,Legs,and Core muscles as these muscles are used in almost all movements and lifts. A fully developed back core and legs is the difference in just looking like you workout... And being able to pick up the rear end of a pickup.

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