Planet health upgrade

i never take anything other than protein, and i’m not even sold on that at this point, just wondering what everyone swears by and why…
nothing right now except fpr a couple general health sups that everyone should take even if they dont lift. imo the only things worthwhile are illegal.
multi
fish oil
glucorell
beta alanine
aifm
protein powder is a supplement, totally unnecessary if your getting it in the proper levels from your diet. The problem is that when resistance training your protein requirements get jacked up pretty high and it can be problematic to eat enough protein through your diet alone.
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just ordered some. how long before lifting do you take it? how do you guys like it?

the other thread died

I just take what’s in White Flood and Purple Wraath and love the tingles.
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This is what i usually buy every week

- canned tuna
- chicken breasts
- beans, peppers
- no/low fat milk
- salmon
- eggs
- oats
- brown bread or rice
- bananas
- salad mix
- yogurt
This is what i usually buy every week

- canned tuna
- chicken breasts
- beans, peppers
- no/low fat milk
- salmon
- eggs
- oats
- brown bread or rice
- bananas
- salad mix
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<food> <cals> <carb/protein/fat>

2 cups milk 260 24/16/10
2 scoops protein 240 6/46/4
1/2 cup oats dry 150 27/5/2.5

1 bottle crystal light 10 2/0/0
3 rice cakes 105 21/3/0

6oz chicken 180 0/42/1.5
1 banana 130 30/1/0
26g gatorade 100 26/0/0

carbo force 270 66/0/0
2 scoops protein 240 (this is usually whole food, but I didn’t go home after the gym)

6oz chicken 180 0/42/1.5
potato 220 48/6/.5
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Hi,

I’m 21, 6′3, 185lbs (perhaps 15% bf, don’t know) and doing Pur’s routine + 3 times cardio per week.

I need some suggestion on how to make my diet better.

My meals look like this most of the time:

1.
250grams yoghurt
tablespoon flax seeds
5 walnuts
30grams oatmeal
raisins
+ fish oil
= 20gr protein, 47gr carbs, 14gr fats, ~400kcal

2.
3 raw eggs
20gr oatmeal
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I stand at 5′10" 185lbs right now which I suppose is a average height/weight combo except for the fact I have a terrible bf% (some where over 20% .) So obviously, it’s time for me to make some changes. So I’ve taken up training again and transitioning into a better diet.

I’ve done some Googling on the matter and have come to some conclusions in terms of training based on all the reading.

1. It’s preferred for me to have an upper or lower day as opposed to chest/tri day, back/bi day, etc.
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One of my buddies was asking for some diet advice. I asked him what does he eat now. He said that he gets around 3000-3500 cals per day and less than 200 carbs. I told him that I wanted to see exactly what his meals were. This is his diet!! LMAO!!

:30am (breakfast)
~70g Milk Isolate protein
full fat cream
2 cups of milk
mixed berries
Magnesium Aspartate
Zinc

1:00pm (lunch @ Sonny Bryans)
BBQ beef, chicken, ham
greenbean casarole
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Optimum 100% Whey Protein, 10 Lbs., Double Rich Chocolate
BSN NO-Xplode, 2.71 Lbs., Fruit Punch
Prolab Creatine Monohydrate, 1000 Grams
Prolab Glutamine Powder, 1000 Grams
Olympian Labs Omega-3 Fish Oils, 240 Softgels

…
Deca
Var
Tren
winny
sus
clomid
syntol

they mostly take it because they’re misguided
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to get some more information on what supplements I should take, if I should take any.

The guy went on and explained tons of stuff backing up what has been said in this forum. Then he proceeded to give me a tour of the store and started picking up some multi-vitamins and whey protein. He also said I should take Omega - 3 after I explained to him my diet, I dont eat fish.

Does that seem alright to be taking at the same time? He also said I should take the shake after working out and I could even subsitute a meal with a protein shake, is that wise? What do you mix the power with, water, skim milk?
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There was so much information that I now have to split into multiple post

The same questions come back over and over again so I wanted to make an EDU about it. Feel free to add a comment or PM me if there are mistakes or stuff to add. I might add links to some resources or to my sources, just ask for it and I’ll look it up and add it. If there are terms you don’t understand, use Google and Wikipedia, this crazy website for geeks () THEN ask questions.

A huge influence on your progress will be your nutrition. Training is usually the one thing people talk about but nutrition is almost always overlooked. People know how many miles per gallon their car does, but now how much cals they have to eat to maintain their weight. Some people can get amazing results in spite of what they’re doing (eating, training, etc). We shouldn’t try to do what they do. Genetics doesn’t mean that you can’t do anything about it, it means that you’ll have to work harder to get it. Part of being what you want to be is doing stuff you don’t really want to do.

It’s also not necessary to get some food every 2-3 hours. As long as you’re getting at least 3-4 “feedings” (both meals and snacks) everyday, it’s fine. Read the rest of this entry »