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Thread: Training Advice

  1. #1
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    Default Training Advice

    Hello guys, I am Cory.

    I recently started hitting the gym again and am attempting to make it a regular event, I haven't had the cash for a membership until I recently was hired.

    I am Currently:
    5'8" - 168lbs and 22 years of age. Male.

    I am hoping to get advice on how I can tone pretty fast. I am looking for accurate information on keeping metabolism high, what type of diet I should be on, if any, if I should take supplements or anything special. What type of routine I should be getting into.

    Kinda looking for some in depth advice. Thanks!

  2. #2
    Regular Poster itsn8o's Avatar
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    I am hoping to get advice on how I can tone pretty fast.
    Tone is a product of:

    (1) big muscles, and

    (2) low body fat.

    Unfortunately, building muscle is a product of lifting big & eating over maintenance calories.

    Whereas low body fat is due to eating under maintenance calories.

    So, most people do bulk & cut cycles. There's a sticky-link in the beginners section you should read up on which will answer all your questions. Spend a good time reading all the articles on this site, it will defs be a big help to you!

    There are diets out there that combine the bulk & cut cycle together (to build muscle and get cut at the same time), like leangains (google it), but not many people I know do this- so I cannot comment on the effectiveness of it.

    I am looking for accurate information on keeping metabolism high
    Contrary to popular myths, your metabolism speed is positively correlated to the amount of food you eat. So all those fat people telling you they have slow metabolisms are full of it, because the more food you cram down your throat, the faster your metabolism has to be to digest it.

    As to diet, I find that in the morning I like to have a high protein breakfast with medium carbs, then the same again for lunch & for dinner (i.e. after I train) I have a moderate-to-high protein and high carb serving. IMO >50% of your carbs should be ingested after your workout... but I cannot support that with any evidence. So do as you will. Some people believe in 5-6 meals a day and eat every 3 hrs, again, this is not supported by evidence but a lot of people swear by it. It can be good if you find it hard to eat your calories in 3 meals.

    if I should take supplements or anything special.
    Lots of beginners talk supps as if they make a real difference.... if building muscles were an equation, it would look like this:

    31% Routine + 31% Rest + 31% Diet + 6% Genetics + 1% supplements = Muscle Growth

    What's import is you squat, deadlift, heavy row, bench, squat, deadlift and OHP.

    Select the right lifts, rest, eat big and do it again.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

  3. #3
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    What he said^! Solid input.
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    Default

    wow, thank you very much!

    Is there any type of specific vitamins, nutrients, protein that I should consider taking to make sure I have plenty of?

    Should I be using Whey during a cut cycle?
    I appreciate all your time!

  5. #5
    Regular Poster itsn8o's Avatar
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    wow, thank you very much!

    Is there any type of specific vitamins, nutrients, protein that I should consider taking to make sure I have plenty of?

    Should I be using Whey during a cut cycle?
    I appreciate all your time!
    Lets say your daily protein requirement is 250g and you can comfortably eat that with whole foods, then protein powder is not necessary ever! It's an inferior form of protein that you're better off getting from whole foods if you can.

    If you cannot meet your daily protein requirements or are too lazy to cook an extra meal, protein powder can be useful then to make sure you hit your protein goal for the day. Don't waste money on an expensive one either, you're buying it for protein remember; a lot of the 'extra' stuff protein powders claim to do is marketing hype. Get a good cheep WPC.

    Creatine is the only other supplement worth its salt.

    I personally would not and do not use anything else during a bulk phase.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

 

 

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