Hey everyone!

Wasn’t sure which forum to actually put this in so I choose this one. I’m looking for some help with my diet, training, and supplement intake and how it will help me get to my goals. First, let me give you a back ground on myself and experience.

My name is Andrew, I’m going to be 22 this month and I started keeping up with a steady exercise and healthy diet only a couple of months ago. Back in September, I had a hard break up with my ex and it really affected me. Won’t go into details but it was my fault and so I thought to myself, I don’t like how I am and I need to better myself in all kinds of ways. So I decided to get into shape, eat healthier and be a better person. At first, I was very interested in just running, so I lost about 25lb with just running and eating healthier, only eating about 1500 calories a day. I went from being 175lb to 155lb in only a few months, which I was very surprised by. But then I wanted to make myself stronger. So, with help from a friend, found weight training routines and started to lift. The first program I started on was Strong Lifts 5×5, which worked really well. I started to eat a little more and have a calorie intake between 2000 to 2500 a day. I started to see more muscle and less body fat. I kept up with that program for a good month and half, going to the gym 3 times a week, once a day. Strong Lifts made me fall in love with squats I started to eat a more protein diet (I’ll go into about my diet later) and gained some strength and muscle. So I have a somewhat of a good experience with weight training and form but I’m always learning more and willing to learn more. I recently switched things up and started my own program, which I’ll go into detail about.

Let me tell you what my goal is. I’m looking to be at the best physical shape I can be in. I want to be stronger, faster, and more agile. My ideal body would be compared to a soccer player or even a lightweight MMA fighter. I’m not interested in being huge or having the best abs. I’m not training to compete in any contest. I’m just looking to be in the best shape I can be in and stay that way. I don’t want to end up like my father with at the age of 48, having a big beer belly and have health issues.

Now let me tell you about my daily diet. I try to keep myself close to this diet as best as I can. I work as a server at UNO’s Bar and Grill restaurant so some days I don’t get all my calories in.

Breakfast:
2 Egg Whites/1 whole egg with dash pepper and crushed red peppers
½ cup of Oatmeal with raisins, banana, cinnamon, honey
1 scoop of Optimum Nutrition 100% Whey Gold Standard
10oz Whole Milk
1 Target Brand Up & Up Men’s daily multivitamin pill
1 1000mg Sundown Natural Fish Oil pill

Workout:
1 scoop of Optimum Nutrition 100% Whey Gold Standard
20 of water

Post-workout:
2 scoops of Optimum Nutrition 100% Whey Gold Standard
20oz Whole Milk

Lunch:
Grilled Chicken
2/3 cup of mixed veggies
1/2 of brown rice
Water

Or (depends on if I’m working a double shift)

Lunch:
UNO’s Grilled Chicken
UNO’s rice pilaf
UNO’s steamed broccoli
Water

Post-workout:
Banana

Workout:
1 scoop of Optimum Nutrition 100% Whey Gold Standard
20 of water

Dinner:
Grilled Chicken
2/3 cup of mixed veggies
1/2 of brown rice
1 scoop of Optimum Nutrition 100% Whey Gold Standard
10oz Whole Milk

Or (depends on if I’m working a double shift)

Dinner:
UNO’s Grilled Chicken
UNO’s rice pilaf
UNO’s steamed broccoli
Water

Before bed:
2 scoops of Optimum Nutrition 100% Whey Gold Standard
20oz Whole Milk

Now let me tell you about my training. I just recently started trying to go the gym twice a day, once in the morning and once in the afternoon/night. Morning is my weight training and my afternoon/night training is core workout. I know the core is great for running and enhances your performance as an athlete so I work hard on my core. Here’s the breakdown:

Morning workout (weight training):
Squat, bench, barbell row, push standing military shoulder press, barbell bicep curl, shoulder shrugs, triceps extension, cable rows, cable tricep pull down, and cable pull down.

Afternoon/night (Core training):
Plank, side plank, bicycle crunch, pushups, pull ups, and dips

I’m thinking of adding other exercises such as superman, oblique twists, and bridge to this workout.

Now on to supplements. So far, I only take Target Brand Up & Up Men’s daily multivitamin pill, 1000mg Sundown Natural Fish Oil pill and Optimum Nutrition 100% Whey Gold Standard. Now I’m looking for help on strength, energy and adding some size. I’m also looking into getting a metabolism booster as well. I’m trying to stay natural and not have a huge stack of supplements but I’m looking for good and healthy results that will help me lose body fat and keep muscle. I spoke with a guy at my local GNC and he recommended the GNC Pro Performance AMP Strength Vitapak Program as a strength builder and NO2 Red Hemo Surge as an energy booster. I’m still very new to supplements so I’m still learning. I want the best for my money, but something that won’t hurt my wallet.

Well there it all is. Sorry for such a long post but I’d figure it same us all time. I’m really looking forward to what you guys recommend for everything to help me get to my goals. Thanks in advance!

Hey everyone!

Wasn’t sure which forum to actually put this in so I choose this one. I’m looking for some help with my diet, training, and supplement intake and how it will help me get to my goals. First, let me give you a back ground on myself and experience.

My name is Andrew, I’m going to be 22 this month and I started keeping up with a steady exercise and healthy diet only a couple of months ago. Back in September, I had a hard break up with my ex and it really affected me. Won’t go into details but it was my fault and so I thought to myself, I don’t like how I am and I need to better myself in all kinds of ways. So I decided to get into shape, eat healthier and be a better person. At first, I was very interested in just running, so I lost about 25lb with just running and eating healthier, only eating about 1500 calories a day. I went from being 175lb to 155lb in only a few months, which I was very surprised by. But then I wanted to make myself stronger. So, with help from a friend, found weight training routines and started to lift. The first program I started on was Strong Lifts 5×5, which worked really well. I started to eat a little more and have a calorie intake between 2000 to 2500 a day. I started to see more muscle and less body fat. I kept up with that program for a good month and half, going to the gym 3 times a week, once a day. Strong Lifts made me fall in love with squats I started to eat a more protein diet (I’ll go into about my diet later) and gained some strength and muscle. So I have a somewhat of a good experience with weight training and form but I’m always learning more and willing to learn more. I recently switched things up and started my own program, which I’ll go into detail about.

Let me tell you what my goal is. I’m looking to be at the best physical shape I can be in. I want to be stronger, faster, and more agile. My ideal body would be compared to a soccer player or even a lightweight MMA fighter. I’m not interested in being huge or having the best abs. I’m not training to compete in any contest. I’m just looking to be in the best shape I can be in and stay that way. I don’t want to end up like my father with at the age of 48, having a big beer belly and have health issues.

Now let me tell you about my daily diet. I try to keep myself close to this diet as best as I can. I work as a server at UNO’s Bar and Grill restaurant so some days I don’t get all my calories in.

Breakfast:
2 Egg Whites/1 whole egg with dash pepper and crushed red peppers
½ cup of Oatmeal with raisins, banana, cinnamon, honey
1 scoop of Optimum Nutrition 100% Whey Gold Standard
10oz Whole Milk
1 Target Brand Up & Up Men’s daily multivitamin pill
1 1000mg Sundown Natural Fish Oil pill

Workout:
1 scoop of Optimum Nutrition 100% Whey Gold Standard
20 of water

Post-workout:
2 scoops of Optimum Nutrition 100% Whey Gold Standard
20oz Whole Milk

Lunch:
Grilled Chicken
2/3 cup of mixed veggies
1/2 of brown rice
Water

Or (depends on if I’m working a double shift)

Lunch:
UNO’s Grilled Chicken
UNO’s rice pilaf
UNO’s steamed broccoli
Water

Post-workout:
Banana

Workout:
1 scoop of Optimum Nutrition 100% Whey Gold Standard
20 of water

Dinner:
Grilled Chicken
2/3 cup of mixed veggies
1/2 of brown rice
1 scoop of Optimum Nutrition 100% Whey Gold Standard
10oz Whole Milk

Or (depends on if I’m working a double shift)

Dinner:
UNO’s Grilled Chicken
UNO’s rice pilaf
UNO’s steamed broccoli
Water

Before bed:
2 scoops of Optimum Nutrition 100% Whey Gold Standard
20oz Whole Milk

Now let me tell you about my training. I just recently started trying to go the gym twice a day, once in the morning and once in the afternoon/night. Morning is my weight training and my afternoon/night training is core workout. I know the core is great for running and enhances your performance as an athlete so I work hard on my core. Here’s the breakdown:

Morning workout (weight training):
Squat, bench, barbell row, push standing military shoulder press, barbell bicep curl, shoulder shrugs, triceps extension, cable rows, cable tricep pull down, and cable pull down.

Afternoon/night (Core training):
Plank, side plank, bicycle crunch, pushups, pull ups, and dips

I’m thinking of adding other exercises such as superman, oblique twists, and bridge to this workout.

Now on to supplements. So far, I only take Target Brand Up & Up Men’s daily multivitamin pill, 1000mg Sundown Natural Fish Oil pill and Optimum Nutrition 100% Whey Gold Standard. Now I’m looking for help on strength, energy and adding some size. I’m also looking into getting a metabolism booster as well. I’m trying to stay natural and not have a huge stack of supplements but I’m looking for good and healthy results that will help me lose body fat and keep muscle. I spoke with a guy at my local GNC and he recommended the GNC Pro Performance AMP Strength Vitapak Program as a strength builder and NO2 Red Hemo Surge as an energy booster. I’m still very new to supplements so I’m still learning. I want the best for my money, but something that won’t hurt my wallet.

Well there it all is. Sorry for such a long post but I’d figure it same us all time. I’m really looking forward to what you guys recommend for everything to help me get to my goals. Thanks in advance!

Hey all, new to the forums. I’ve been going to the gym consistently for about a year. My main goals isn’t really to bulk up but to tone up, get cut and just get in overall good shape. I usually go to the gym between 3-4 times a week and I typically get there around 6 AM so I’m dealing with morning workouts. Now with those introductions out of the way, let’s get to my issue.

I usually make a protein shake when I get home. I used to use Syntha 6 protein but I read that whey protein is much better for an after workout shake so I purchased 1 pound of chococal Optimum Nutrition whey protein. I like the taste of the protein but I can’t seem to prevent it from clumping in any shake I make. I use a blender. I never had this problem with Syntha 6 so I’m no sure if I should just go back to using that. I know Syntha 6 tends to be absorbed by the body at a slower pace so not sure if that works to my benefit being that I go to the gym earlier in the morning. I’d like to figure out what the issue is with the whey protein as I’m due to buy a new can of protein and have to figure out which one to get.