beginner !!!!

[jmibarra]

Hi everyone, i'm doing exercise since january 2003, but with no program

174 lbs
5,7
31 years old
married

now i'm tried
milk Thistle 2 - 3 a day since 1 week
Creatine Effervescent (ISS) 1 a day (since 1 week - before Phosphagen)
Mega Men (vitamins) 2 a day since 1 week
eat 2 - 3 times a day but with no diet plan


i discontinued Xenadrine becouse i dont saw results


but i have a problem with fat in my stomach, and i buy ripping gel, (since 3 days)

i apreciate if someone could send me a exercise program and a diet, I NEED HELP !!!!

 

[overhead]

Well I would say eat more often. Twice a day is not enough. If it were me, I would take in somewhere in the area of 2000 calories and see how that works. If you do not see results, than lower it slowly, but eat more than 3 times a day. 6-8 times a day would be much better. You need to post your goals for anyone to recommend an excercise program, what are you trying to do?

 

[kentucky]

first off, why did you tell us you were married?


next, EAT EAT EAT

 

[variation]

eat eat eat? I take it by his post he wants to loose some fat

though he wasn't too specific, of course any diet and training plan he does will have to be far from normal due to the fact that he is married (thanks for stating this, makes a big difference in the type of foods and training you will need to do.)

being married drastically changes hormone levels, and metabolic factors.

to be honest, I don't think 2 or 3 meals a day is such a bad thing, it's good IMO, but incorperate small snacks inbetween and stay slightly below caloric maitanance levels, and try to be more active, get some exercise in, and it doesn't even have to be gruelling, it could be something as easy as going on an hour walk with your wife every evening.. hold hands, talk about your days and discuss things, it may work wonders for your relationship also.. then go back home and have sex (intense pace, assuming that is to her liking, but it will burn more calories, and hopefully satisfy both of you)

I'd continue to eat carbohydrates, eliminate carbohydrate intake 3-4 hours before sleep.

btw, for most maitanance level calories is usually approximately bodyweight x 15, so in your case...

2610 calories/day

r-ala can be used with meals 75g + carbs for greater muscle glucose uptake, any lower then 75, and I don't think it's that nescaserry.

for weight training, I'd visit the training discussion board, there are a bunch of routines as stickies, and you can ask any questions about them over there.

 

[geoffgarst]

Eat more meals (6-7) a day (small). Higher protein needed 1.0-1.5 gr per lb body weight at least. Moderate carbs, low fat. Get a better diet. Nutrition is everything.