Continue what Im doing or change it?

[Memphis]

Hello everyone,

Im 5'9'' and currently weigh in at 242lbs I have been working out for 2 1/2 months now and Im working out about 4 days a week. When I first started I was 262lbs and I wasnt taking any kind of supplements (at first) but after 4 weeks into working out I started eating 3-4 meals a day w/ the BSN stack (NO-explode, Nitrix & Cellmass) and of course a vitamin. After I started the stack, and started eating better, I lost 20lbs in about a month and a half. Just recently, after the advice of a personal trainer at the Y, I started using a protein shake (nitrotech - - dont worry I only paid $30 for the big tub). After joining this site and using the search function, I see alot of guys eat a bit more than I do so should I stick to what Im doing or should I try to replace one of the 3 shakes i take daily with a meal instead?

My goal is to get down to 225-230 and keep the muscle while burning the fat ( I have a medium-large frame so any thing under 215lbs and I would look like a crackhead! thats why I want to keep some weight on.)

 

[KIAN]

NitroTech contains Nitroxen (MuscleTech's version of a hemodilator/volumniser (83mg/2.0g)). You are also using N0-Explode which is a hemodilator/volumiser (20500mg). And CellMass which is a volumiser (3000mg). And Nitrix which is a hemodilator (3000mg).

So to sum up ... your are using and paying for three hemodilators and two volumisers. I'm suprised that you haven't exploded. If you have been experiencing any headaches or dizzyness recently, it is due to the hemodilators. You will also have to watch that you don't become dehydrated.



I think you need to take a step back first and concentrate on adjusting your nutritional intake (if necessary) and then decide whether or not you need to use a supplement.

You will need to know what your Basic Metabolic Rate (BMR) is:

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Using these values, you can then adjust your current nutritional intake so that you continue to lose body fat. Make sure that you don't excede your daily caloric intake. In general, a reduction in your caloric intake by 500 calories per day (3500 total over seven days) will result in the loss of one pound (minimum). Your workout program should consist of high intensity cardio first thing in the morning, when you wake up, for 30-60 minutes, followed by a healthy breakfast. This should be performed a minimum of 3 days per week. To help retain and define the muscle mass which you have you are going to have to lift heavy during this time with a well structured resistance training program. Again, a minumum of 3 days per week.

Keep your protein intake high at a level of one gram per pound of lean body mass. Reduce your carb intake and try to keep your fat intake to under 40 grams per day. Limit your saturated fat intake and avoid trans and hydrogenated fats completely. It may be necessary to increase your fat intake slightly to meet your daily caloric needs due to the shortfall in the reduction of carbs. Just keep your diet as clean as you can and keep yourself properly hydrated at all times. To help you keep on track, base your diet around low glycemic foods as they will leave you fuller throughout the day. Try not to structure your diet to conform to what someone else is doing as each person will respond differently.

Now, on to the protein supplement: I would recommend that you combine your financial output from all the hemodilators and volumisers into one good, high quality, protein source. The best site I have come across for protein supplements is Protein Factory. If you are going to buy from a health food store then look for protein supplements which list either Whey Isolate or Ion-exchanged Whey Isolate as their first ingredient. Also note the carb and fat values. The closer they are to a value of zero the better the quality of the product. If you wish to pay a bit more money then look for Bioactive Whey Fraction Protein or Cross-flow Microfiltration Whey Protein. Whenever you purchase a supplement, always look at the nutritional panel, not at all the other flashy literature, and make sure that you know what you are reading before you purchase it.

Congrats on the weight loss so far.
Welcome to EF


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KP--Fitness Basics


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[sublime35]

Damn bro, how do you know all this stuff? I'd love to hook you up w/ some more K, but I gotta spread some first.

 

[KIAN]

Just repeating the same things over and over again.
I'm starting to get sick of myself.


_______________________

KP--Finess Basics

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[pintoca]

Damn bro, how do you know all this stuff? I'd love to hook you up w/ some more K, but I gotta spread some first.

Agreed... Kian deserves a 1000 donation for that...

there... done

 

[H_T_]

jesus christ. way over 200 at 5'9'' is big. work on that diet and focus on body composition...

 

[Memphis]

jesus christ. way over 200 at 5'9'' is big. work on that diet and focus on body composition...

Well my bodyfat percentage is 17% so I figure another 25-30lbs of fat off and Ill be where I want to be before I start trying to become larger.


Also, KIAN thanks for the info, Im glad I just ran out of all my NO products!
Well it looks like Ill be sticking to just the diet and my 4lb tub of nitrotech until it runs out. And I also know whos post to look for now!

thanks for helping me before I blew up!