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Bona fide
03-14-2010, 10:14 AM
What are my most glaring weak points?
..any tips or suggestions?

Thanks for any help or advice guys
2-Swole

http://s568.photobucket.com/albums/ss122/2-Swole/?action=tags&current=Shelby%203%2F9

tammyp
03-14-2010, 10:25 AM
you need much more chest and back thickness. more muscle overall really

Bona fide
03-14-2010, 02:38 PM
you need much more chest and back thickness. more muscle overall really

Thanks for the advice tammy..starting to do some heavy deads for the back thickness

Any specific area of the chest? ..or just overall?

I am currently at about 1800cals/day on my diet. I am trying to do research and get AS MANY TIPS AS POSSIBLE.

Thanks again

Quadsweep
03-15-2010, 03:31 PM
1800 cals! Holy shit! double everything!

Weight Gain
4000

Meal #1
8 oz beef (93% lean)
3 egg whites + 1 yolk
1 cup oats

Meal #2 (This drink is the key)
2 scoops Whey
1 scoop 100% Egg
6 TBS heavy cream
1 TBS Safflower Oil
5 oz frozen strawberries
or
3 scoops Whey
6 TBS heavy cream
16 oz water
or
9 oz can tuna
3 egg whites + 1 whole egg
1 TBS Flax Oil, or 1 oz walnuts
1 tomato

Meal #3
8 oz chicken, turkey or fish
3 egg whites
2 cups spinach or other leafy green vegetable (or salad)
1 TBS olive oil, 2 TBS cider vinegar or 2 TBS Newman‚s Own oil and vinegar

Meal #4
Repeat shake or food option from meal #2

Meal #5
8 oz beef, chicken, turkey or fish
2 cups vegetables
1 oz walnuts

Meal #6
8 egg whites, 1-cup oatmeal, 1 TBS natural peanut butter, 1 small
banana, 6 oz sweet potato or 1 cup rice or beans

Or something like that! I just gave you a $50 diet man! You need to eat and train for a couple years here my good man! This is a high fat, high protein approach. You may need more carbs. This is just an example btw.

Jeff

tammyp
03-15-2010, 04:18 PM
jeff is the man! he knows his shit...follow his lead.

and im a chick and i eat more than 1800 cals:)

Bona fide
03-15-2010, 08:38 PM
1800 cals! Holy shit! double everything!

Weight Gain
4000

Meal #1
8 oz beef (93% lean)
3 egg whites + 1 yolk
1 cup oats

Meal #2 (This drink is the key)
2 scoops Whey
1 scoop 100% Egg
6 TBS heavy cream
1 TBS Safflower Oil
5 oz frozen strawberries
or
3 scoops Whey
6 TBS heavy cream
16 oz water
or
9 oz can tuna
3 egg whites + 1 whole egg
1 TBS Flax Oil, or 1 oz walnuts
1 tomato

Meal #3
8 oz chicken, turkey or fish
3 egg whites
2 cups spinach or other leafy green vegetable (or salad)
1 TBS olive oil, 2 TBS cider vinegar or 2 TBS Newman‚s Own oil and vinegar

Meal #4
Repeat shake or food option from meal #2

Meal #5
8 oz beef, chicken, turkey or fish
2 cups vegetables
1 oz walnuts

Meal #6
8 egg whites, 1-cup oatmeal, 1 TBS natural peanut butter, 1 small
banana, 6 oz sweet potato or 1 cup rice or beans

Or something like that! I just gave you a $50 diet man! You need to eat and train for a couple years here my good man! This is a high fat, high protein approach. You may need more carbs. This is just an example btw.

Jeff

Thanks so much Jeff..man I really really appreciate that advice

Bona fide
03-17-2010, 09:13 PM
1800 cals! Holy shit! double everything!

Weight Gain
4000

Meal #1
8 oz beef (93% lean)
3 egg whites + 1 yolk
1 cup oats

Meal #2 (This drink is the key)
2 scoops Whey
1 scoop 100% Egg
6 TBS heavy cream
1 TBS Safflower Oil
5 oz frozen strawberries
or
3 scoops Whey
6 TBS heavy cream
16 oz water
or
9 oz can tuna
3 egg whites + 1 whole egg
1 TBS Flax Oil, or 1 oz walnuts
1 tomato

Meal #3
8 oz chicken, turkey or fish
3 egg whites
2 cups spinach or other leafy green vegetable (or salad)
1 TBS olive oil, 2 TBS cider vinegar or 2 TBS Newman‚s Own oil and vinegar

Meal #4
Repeat shake or food option from meal #2

Meal #5
8 oz beef, chicken, turkey or fish
2 cups vegetables
1 oz walnuts

Meal #6
8 egg whites, 1-cup oatmeal, 1 TBS natural peanut butter, 1 small
banana, 6 oz sweet potato or 1 cup rice or beans

Or something like that! I just gave you a $50 diet man! You need to eat and train for a couple years here my good man! This is a high fat, high protein approach. You may need more carbs. This is just an example btw.

Jeff

Bro with a more keto diet like this one what supps would I benefit from?
I was looking at the keto threads and Dave's threads...but seems like there are a TON of different ones used. What would be the basics to accompany something like this if you don't mind

Thanks a ton

tammyp
03-18-2010, 08:17 AM
over 100 g of carbs..not keto

Jude2
03-18-2010, 10:17 PM
over 100 g of carbs..not keto
Don't we wish.

Quadsweep
03-28-2010, 04:18 PM
Bro with a more keto diet like this one what supps would I benefit from?
I was looking at the keto threads and Dave's threads...but seems like there are a TON of different ones used. What would be the basics to accompany something like this if you don't mind

Thanks a ton Not sure what you mean. I use Creatine mono and etheyl esther, Glutamine, Physical Sciences liquid vitamins, And N2KTS pre workout. I don't consider Whey to be a supp. It is food.