looking at a good supplement and guide

Hi Guys

Im new here.

Iv decided to change my life around and stop being a lazy b#m.
so i got my self a gym contract and started doing some training.

im 172cm weighing in at 78kilos. i have small shoulders and a fat stomach. this makes me look rather stupid. more of a beer belly/pot belly or whateva you guys call it.

I wanna lose this. get bigger shoulders and i want to grow, but i also dont wana look like the hulk.

im looking at taking tablet form supps.

I was told i should go on FOF to loose the gut. i dont want to buy those big powder mass growers for bulking up. and i dont want to inject anything.

any suggestions and help will be appreciated.

so far iv been training for about 1month. 60% cardio and 35% weights and 5% stretching.
if i could look like any of the dudes from 300 it will be awesome. :lol:

thanks in advance

Hi bud! Results are 80% diet hey. Remember that abs are made in the kitchen! Have you read the dieting stickies? We are more than happy to help you and welcome to the forum. Leave the FOF to one side for now!

*Waits for DJ for epic advice*

Basically like Pyro said. If your diet is up to par then you can start thinking about supplements. A good protein shake and creatine is all you need from there on.

my diet goes as follows.
working days mon-fri
small breakfast - toast and milk or cereal depending on my time limits.
mid day - 1/2 milk coffee and a samie
lunch - can be anything mostly compromises of chicken or red meat samie. or a curry depends.
i do have a small basic green salad at lunch.
no mid afternoon meal.
supper is mostly proteins (chicken or fish or red meat) with a vegatable (beans,potatoe,mix veg, sweet potatoe anything) i try not to have bread.
i have cut down on my carb in take. thats pastas and bread from what i use to have.

my biggest problem is my meals, because i am gna be on a so called diet - rest of the family is not going to make seperate for me. so generally 4 out of 7 days i eat what there is to eat.
mostly grilled/air fried foods/curries with minimal oil.

another factor is my hectic work life style and travelling. my routines get chopped and changed when i head of to CT or JHB or international
especially if im going great at the gym.

i know diet is 80% of the battle but i will try and be strong and pass on the temptations.

the plus side is i dont like sweet stuff, i dont drink alcohol, iv cut down on fatty junk foods.
my weakness is cold drnks which i have cut down to a glass max every 2 or 3 days. all fried foods and snacks is either air fried or cut out. i am trying hard to quit smoking. from 20s a day to under 5. so far its going well.

thanks again for the great advice guys

MozZie

Read the dieting stickies bro! That diet is terrible!
We can come up with something that will suit your lifestyle needs but we are not gonna spoon feed you. You need to educate yourself!

Big ups that you have made the decision to stop smoking. But l.m.o if you are a smoker then smoke as much as you want. Don't torture yourself by cutting down. I smoked for 7 years packet and a half Marlboro Reds a day as some background info for you.

In all respect, you need to get DJ to get you sorted out.

Regarding what you eat: YOu will have to make a sacrifice and make your own food if you want to achieve results. Diet is 80% in this game, exercise is 20%.

And for what you want to do you are eating way to little and incorrectly.

Iv read the stickies... thanks for the advice.
gonna change my diet in a big way now.


is there any brand for the shake n creatine i should go for?

im with you, no spoon feeding....i gotta feed myself correctly :lol:
thanks guys

SSN shakes

but eat solid foods as much as possible

thanks crawler

the diet section by dj is mind boggling... but im working on it.
thanks for the help guys, much appreciated.

Once you understand the basics you should have a look at some example diets we have given out in the past to have a better idea of what you need to do. Use the search function.

mozzie wrote: if i could look like any of the dudes from 300 it will be awesome. :lol:

I don't think you realise how much work the dudes from 300 put in at the gym bro.

Kkkyle wrote:

mozzie wrote: if i could look like any of the dudes from 300 it will be awesome. :lol:

I don't think you realise how much work the dudes from 300 put in at the gym bro.

You know that most of those guys had their abs spray painted on?

lolololol

serious spray abs, hectic.

new diet update

new diet
brekkie -banana, oats an green tea in the morning white egg 1/2 toast.
mid morn snack - shake
lunch - protein chicken/fish
mid afnoon - mixed nuts and seeds
supper - protein small veg
after workout whey


man this stuff is crazy


workout wise
training with a guy thats gyming for 13yrs

he is ^%$@#&ing me up. if i know i can only bench 20kilos he makes me start wit 30 and makes me cry. is this good or bad?
iv cut out sweet

Eat your dinner an hour after training

other meals; mix protein and carbs and protein and fats together

thanks

its good that he's pushing you outside your comfort zone..
keep it up

thanks

mozzie wrote: lolololol

serious spray abs, hectic.

new diet update

new diet
brekkie -banana, oats an green tea in the morning white egg 1/2 toast.
mid morn snack - shake
lunch - protein chicken/fish
mid afnoon - mixed nuts and seeds
supper - protein small veg
after workout whey


man this stuff is crazy


workout wise
training with a guy thats gyming for 13yrs

he is ^%$@#&ing me up. if i know i can only bench 20kilos he makes me start wit 30 and makes me cry. is this good or bad?
iv cut out sweet

That's even worse than the first diet!

Well help him..?

CHAPEL wrote: Well help him..?

His diet lacks quantities, calories, protein carb and fat count, basically all the basics of a diet. I guess I will have to spoonfeed him.

Here we go dude have a read:
www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

www.anabolicsteroids.co.za/forum/10-diet...on/81698-dieting-102

www.anabolicsteroids.co.za/forum/10-diet...-calorie-intake-help

Get over it. Just help him, everyone was like him once.

If you are so keen on spoonfeeding someone then you do it you have the knowledge!

I do it quite often, and I don't waste posts telling noobies how they are kak when I could just send them the links or help them.

Have you had your morning coffee?

I always help out as much as I can. But I refuse to help when the person puts in no effort of their own. Every forum has valuable information in their stickies and it is expected of any new member to read it, just like you and I have.

Eish

Im causing trouble.
Appologies bro.
It so sucks being a noob on a forum (bangs head on wall several tyms)