Help Out Your Neighborly Computer Nerd

[flyinfungi]

Help Your Neighborly Computer Nerd Out


Come on and help out your local computer nerd. You know, the one who you bring your fried computer to saying your brother got a virus on your computer (yeah right) and beg me to fix it for you.


Come and help me out for all the times I fixed your malware filled computer.


I need to give you something to work with now don't I? How about a pic too.


Height: 6'3''
Weight: 190
Age: 23
Sex: Male
BMR: 2038
Activity Factor: 1.45 (kinda in between)
TDEE: 2955
Goal: 200lbs at 10% bf, bench my body weight, squat 1.5 my weight.
Training Experience: Lots of cardio, little bit of weights. I can bench a mighty 75lbs at 10 reps.
I'm also taking a workout class one a week which is focusing on legs, squats and calves and stuff.


Meals:
Well lets see, here is the tricky part. Lets just say my meals suck compared to a bodybuilders but above the average American now. I don't drink sugar water or much chips anymore. Losing 60lbs recently from calorie restriction and a hours worth of cardio really changed my appetite.


I've been trying to take meal replacement shakes to make my diet better and nutrition better. I have some jars of Syntha-6 here. I also have some other supplements here, flameout, and a post workout shake mix.


Other:
I would really appreciate some help, I have been reading so much (too much) and am looking for some advice on well what to do. I have some people telling me a 4 day split and others 3 days a week only.



I am unsure if I should be eating more then 3000 calories to gain muscle, stay at maintenance and work on getting used to weights, or go under calories so I can get rid of some more of this body fat on me. I have a load of other questions but I am going to leave it at this for now.

 

[SouthernLord]

The 7 Rules of Good Nutrition

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

This is according to Dr John Berardi. This guy knows his shit and if you follow these recommendations you will be set as far as diet is concerned.

 

[SouthernLord]

So, you want to bench your body weight, squat 1.5 body weight, and deadlift 2 times your body weight? My advice would be to read everything here.........

Madcow's 5x5 and Training Theory and Information Site

Pay close attention to this........

Training Primer

Athletes, bodybuilders, and powerlifters have been using this program or a variant of it for decades to build amazing size and strength. This program looks simple on paper and it is far from anything you will read in the latest Flex or Muscle and Fatness. I urge you to really read all the info on that site and let it sink in. It might be best for you to start out on the 3x5 at first and build your way up to the intermediate 5x5. If you need any help feel free to PM me.

 

[ExtraMile]

To help with your efforts a good multivitamin, some whey, codliver oil, fish oil and green tea extract would help, these can all be relatively cheap and are basic important supplements (well ok maybe not green tea extract but this is cheap natural and effective. Taken at the right time will give you more energy and help you burn more fat during your workouts) . But remember, supplements SUPPLEMENT your diet, diet comes first then supplements, just because you drink 3 shakes a day doesnt mean you can get lazy with your diet.