I have been training for about nearly 2 years now and i am pleased with my self of what i use to look like b4..(i was skinny) i weigh at 12 stone now and by looking @ me you can tell me that i do wrk out in the gym.

Although training for 2 years i do still get mixed up on my training programs and what to do next and that sort of thing.
I do also have a good diet which i try to follow quiet well but i do think i can improve loads on my diet and on my training prog etc.
I do get confussed on how much to take in ie carbs protein etc etc.

If ppl on this borad can help me and direct me towards my training prog and diets etc it will be very much appreciated.

I also do not want to be 13 stone of BULK and have saggy tits and a hughe belly hagging out when i take my t-shirt of, i want to be lean with muscle and have excellent deffination...at this stage and then may be i will move up to 13 stone carrying all the deffination up with me.

I know of steroids etc and am not affraid of taking them just to know what kind and how much etc etc would help, but i think this is to come later.

Thx guys for reading this post you may be peed of cos it is quiet long. sorry!!

Cheers

Now, on to your questions.

Almost anyone who is relatively experienced in weight training will tell you that it is very difficult for the average trainee to put on decent amounts of muscle while not accumulating any fat. This IS possible for people with the genetics for it (like some people on these boards, myself included). Some will tell you that you have to bulk up to some 20 stone fat P.O.S. and then diet down if you plan to get any bigger. Totally false.

I'm not certain about your genetics or your training or your lifestyle, but I feel as though I can confidently say that you should be able to put on decent amounts of muscle while only accumulating a little bit of fat. All of the fat which you accumulate will either a) be unnoticable due to the muscle that you will have put on at the same time or b) can be lost easily in the future with brief dieting.

What I recommend is the following:

1) If you're trying to put on muscle, don't do excess cardio. If you're doing cardio to keep your heart healthy, do just enough for that. If you're doing cardio just because you want to keep fat off, then stop completely. You don't try to get fat off while you're trying to build muscle, and you don't try to build muscle while you are trying to eliminate fat. They both work against each other.

2) Don't worry about eating "too much." Worry about eating ENOUGH.

Most weightlifting dietary resources recommend 20 calories a day per pound bodyweight. 12 stone = 168lbs x 20 = 3,360 calories a day.

Most resources recommend 1.25 - 1.5 grams of protein per pound bodyweight. 168lbs x 1.25 to 1.5 = 210g to 252g protein per day.

Fat shouldn't really make up more than 30% of your total calories. 3,360 x .30 = 1008 calories. 9 calories per gram of fat, so 1008 / 9 = 112g.

The rest should be carbs. (252g protein x 4 calories) + (112g fat x 9 calories = 2016 calories. 3,360 - 2,016 = 1,344 calories from carbs. 1,344 calories divided by 4 calories per gram carbohydrate = 336g carbs.

That comes out to 252g protein, 336g carbs, and 112g fat per day for your current bodyweight.

3) Don't worry about the fat. As I said before, it will either be unnoticable or easily lose-able later. The only people who get very fat from eating in this fashion are those who sit around all day with the remote control in their hands. You lift weights, you limit the fat intake, you won't become a 13 stone fatso with saggy tits and a belly.

I don't know enough about steroids to give you any advice on taking them. My only advice is DON'T take them because even though they ARE effective and are NOT dangerous if used PROPERLY, they are not NECESSARY to get yourself up to 13, 14, 15 or even 16 stone.

You'll appreciate your success more if you stay away from the secret sauce; however, if you choose to use it, then I'm sure that the Anabolic Discussion Board would be of use to you. Just make sure you read as much as you can before you post any questions. =)

Take care and train hard!

-Warik

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I feel that i need to change my prog round my routine as i beleive that you should change it as your body gets use to a certain exercise.
Also i way 12 stone i want to put a little deffination on and not bulk, i would say that i am stocky and would like to cut up a little.

I have loads to say and explaine what i do for training and how many times i train and what to do if i want to train on certain body parts etc.

Feel free to email me if you have more questions. [email protected]

-Warik

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BY THE POWER OF GRAYSKULL!!!