Supplent advice

I am 20 years old, 90kg and 1.85m.

I gym 5x a week and also because of my sport do solid cardio 3-4 times a week. I have struggled for almost 2 years to get were I want to be physique wise. I have never been able to lose those last few bodyfast %'s or been able to grow to the size I want to be at. I take whey and nothing else now. I put alot of effort and time into my gyming and feel that people that do alot less than me are getting alot bigger & more ripped than me.

I need some advice here as I'm not that big into my supplements so I don't know that much. I am considering ganic-f & a fat burner before summer to help me reach my goals.

What do you think I should be looking at supplement wise to help me improve? Are the supplements I am considering spot on for my goals?

My goal physique is lean, but with solid muscles. Not too big, more of a ripped beach body

Before Dj asks you.

How does you diet look like ?
Meal per day and what you eating?

I think my diet is fairly good, not perfect but I am definitely on the right track. I aim for 6 meals a day ( usually end up having 5 because of time) with a good serving of protein and carbs in each one. On the weekends I usually eat more junk than I should but not take-aways or anything like that, like this weekend I had bacon & eggs and a few chocolate muffins

Doesn't sound like you eating enough.
If you want to get rid of fat then you'll have to cut carbs after 5pm.

Do you know your bodyfat % ?
To get a lean body - it's all about the diet (well 89%)

I had it checked about 6 months ago, it was 11.5%. I had picked up some winter weight, but I reckon most of it is muscle because I have been training hard. I'm guessing I'm around 12-13% now. I have never been lean enough to see a whole 6 pack, been very close but its just the last midsection fat I never seem to get rid of. If i know I havn't eaten enough then I usually have a big supper. I can definitely see results though in the last while but its just not the results I wanted, maybe my goals are a bit optimistic but with 4 or so months till summer I see no reason why I cant be were I want to be.

Maybe I should just tweak my diet a bit with regards to the weekends and try perfect the weeks too. Does this mean that additional supplements are not necessary?

Thanks for the help sofar

Apart from the dieting, how does your gym program look like?
Do you do sets of 12-15 or 6-8 reps in a set?
Also, how long do you gym at a time? For your amount of cardio you should try and keep your weight training time to a max of an hour and do "primary" exercises.

Try write down exactly what you eat everyday and the amounts.

If you 90kg at 185 you around the same hieght as me.

I reckon you diet needs to be seen first as well as you training routine.
(changing it every month will help)

Do you drink at all , if so when? How much?

I think you not eating enough or right.

The training program may need to be changed as well.
( use this program its the best by far . www.anabolicsteroids.co.za/downloads/doc_download/2-max-ot )

Ok. My routine up till last week was basically 2 muscle groups a day, 3 exercises each and 4 sets each. Each set being 10 reps. So for eg. Chest & back day I do

4 X 10 reps bench
4 x 10 incline bench
4 x 10 db flies

and then the same with back.

Now I have moved on to supersets with 12-15 reps and end off with abs. I'm doing 24 sets now excluding abs

Well I can give you my diet today which is pretty much the same as every day give or take.

9am: 3 x weetbix + milk + apple + whey ( or just 4 egg whites and an apple) + multivitamin
had an exam so my next meal was only at 1
1pm: half a tub of cottage cheese + 2 slices whole grain low g.i bread
2pm: whey
3:40: apple + little bit of avo & gerkins
Going to take some more whey just before 5 and then I got paddling training


then going to eat a chicken breast with maybe some veg and a potatoe.

I don't drink at all, maybe 1 or 2 drinks a month.

My gyming used to take about 70-80 mins but now its 50-60 mins

I could give the max-ot training program a try, is it for getting leaner or just bigger or everything?

You are eating enough to grow a few toe nails and maybe some eye brows but no thick slabs of potential olympia muscle will ever be 'farmed ' on this diet china!

I am 1.71m and 93kg with body fat probably at 9% at the very most, i am busy with contest prep for this years competetive season August to November, i will merely list my current protein intake.

1 5am 50g whey
2 7:45am 10 egg whites scrambled
3 10:30am 2 chicken breast
4 1pm 2 chicken breast
5 pre workout 50g whey
6 post workout 75g whey
8 8pm 250g ostrich mince
9 before bed 50g whey

this is 300g plus bra and is enough for me to maintain my strenghth, high intensity training and cardio routines and make sure i do not lose any muscle tissue while dieting with low carbs and HIIT cardio up to 40 min for six days /week.

So you really want to pick up some real tissue you can not expect it to grow out of thin air, you have to constantly feed it and pick up your intake.

Do that and you will notice a major difference, until then you and so many others will stay in the 'minor league'.you GOT TO EAT MORE QUALITY MORE OFTEN!

COOL train hard MYO!

Thanks alot for the advice myo! I will definately re-adress my diet then!! My only concern is that I don't want any more body fat but if I eat quality foods and gym hard then the extra food should not really matter

Guy, with all seriousness you are eating less than my girl and she weighs 65kg and has a 6-pack.
Search the forum, most guys are roughly your size. There are plenty of diets in there.
You need to seriously eat more cause you gonna burn out.

Bodyfat should not be an issue if you are eating more quality food and not wacking the MACCY D'S and KFC'S.

Just eat clean my friend you will see the results and wont look back.

Ok thanks alot for all the advice, I will post here again in a few months and tell you how its going.

Cheers

10 months down the line and I'm 100kg. Body fat is less but still not exactly were it should be. My diet is also very good IMO. In the last 10 months the main thing I realised is that there is no such thing as a quick fix. It takes many months/years of hard work and I am finally reaching my goals.

Since I started eating more I feel my strength has increased ten fold.

Cheers

Congrats man! Good work!