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rustilldown
New member
Good man for listening to the advice. I'm not a steroid guru, there's going to be thousands on here who are more knowledgeable than me, two of them being the gentlemen above. But I do have a sports science degree and have played rugby at professional level for several years so know my way around dieting and exercise.
First off, we are lucky. Tall guys tend to get first pick of the girls, tall muscular guys (who as you said are rare), top the lot. However, as said above, we need to eat a hell of a lot more to achieve what we want. I'll just list food groups and items that you should look to consume and a few that you should avoid.
Here comes the essay.
PROTEIN: Pretty obvious one. Muscles are made up primarily from protein building blocks called amino acids. Your muscles heal when amino acids and various other nutrients travel through your bloodstream into your muscles. Hence why protein is important. Rule of thumb is 1g of protein per pound of body weight. 1.5g if you are bulking. So as you are 207lbs you're looking at just over 310g of protein a day.
Eating 310g worth of protein a day through meat is going to make you a very poor man, so you'll need to integrate protein shakes into your diet on a regular basis. There's plenty of good tasting whey protein out there that offer different nutritional values at different prices. Find one that you enjoy and can afford.
Calorie intake is important, you've got to do what you're comfortable with. I've gone through bulking cycles where I eat nearly 8,000 calories a day. Not for the faint hearted, but anything upwards of 4,000 is going to be good enough for us tall guys.
As for food, you can find plenty of information on the internet about what you can eat but I'll give you a few examples.
Lean beef, eggs, fish/shellfish, tofu, lamb, pork, chicken, turkey.
CARBOHYDRATES: They break down as glucose which essentially fuels your body. This should be the bulk of your diet, about 2g per pound of body weight if you're bulking. You've got simple carbs and complex carbs. Complex carbs offer the best nutritional value, will keep you going for longer and are healthier for you than simple carbs. These have less nutritional value. Another thing to consider is to primarily eat carbs with a low glycemic index. These are slow releasing, which fuels your body for longer.
Examples of complex carbs with a low glycemic index are; brown rice, pasta, wholemeal bread, oats/porridge, sweet potatoes, FRUIT AND VEG (not many see these groups as carbohydrates, but they are and are extremely important in muscle development).
(GOOD) FATS: I say good because most people associate fats as being bad for you. Where as in reality there are many good fats that really help in muscle development and vitality. They assist in hormonal production, so with a good foundation of fat in your diet, your testosterone levels will be higher.
Examples of 'good' fats are, PEANUT BUTTER (I eat a shed load of this stuff, great bodybuilding food), olive oil, sunflower oil, avocados, olives, walnuts, tofu etc...
AVOID: You need to focus on what not to eat as well, especially if you're doing a clean bulk which I always recommend. It's simple, if it comes from a fast rood restaurant, don't touch it. If it comes out of a can (soda) don't touch it. Your body wants water, give it water because it's all it needs. You can use your common sense really. That isn't to say that you can never treat yourself every so often, enjoy what you're doing. Go out, have a few beers, have a burger and enjoy yourself every once in a while.
TRAINING:
This is the fun part, I've posted this in the past. It's my old pre season workout and never fails, gets you absolutely knackered. When you get to an advanced stage you're going to want to start isolating your major muscle groups and doing them on separate days because after a huge leg day, you're just not going to feel able to do anything else. Rest is important, your muscles grow in your sleep, not the gym. When you work out, your muscle fibers tear, when they repair they come back stronger, which is why people get bigger. Simple! But for now, use this or pick certain groups and set specific days to them.
3 sets per exercise.
Bench Press x 10-12 superset with Push ups x 20. Rest 1 minute.
Seated rows x 12 superset with Pull ups x 8. Rest 1 minute.
Leg press x 12 superset with lunges x 10 each leg. Rest 1 minute.
Dumbbell press x 12 superset with Lat Pull down x 10. Rest 1 minute.
Crunches x 15 superset with Leg raises x 10. Rest 1 minute.
Squat x 10 superset with Bridge (lie face down, elbows tucked in, backside up) x 45 seconds. Rest 1 minute.
Bicep curl x 15 superset with Triceps x 15. Rest 1 minute.
As far as the weight is concerned it depends on where you are at physically. Old school style is find your 1RM and lift do 3 sets at around 70% of that. But do what you're comfortable with. As I said, rest is important. So 3-4 times a week is all you should be doing for now. If you feel you can go every single day then up the weight.
This took me a solid 30 minutes to write out so I hope you appreciate it! Good luck.
This is an excellent post !!^^
