sup guys, it's been a little more than a year since the last time I worked out. I had weight training for sophmore year, but for junior year I had to do other classes so I didn't take it. Now that it's my senior year I get to take weight training again! Man it's been awhile.

Anyways, here's my workout so far.

Mon, Wed, Fri - Weight lifting
Tues, thursdays, running

I need some advice on nutrition guys. All I remember from back then was protein = good. Should I order some Optimum Nutrition Whey and when should I take it? Any recommendations on what my diet should be?

 

Hmm...well as far as when to take protein I guess it really depends on how much you plan on taking. I tend to have one with breakfast, then another after I workout when I get back from the gym. If you're only going to take one a day I'd say you should drink it after your workout.

As for nutrition, well I'm no expert, but just eat and don't hold back. If you're trying to gain mass you need to be eating a lot. I mean it's great to eat healthy and all that, but I've always found that I bulk up pretty well when I just don't think about it.

 

The thread that says "THE DIET" may be able to help you out on the diet.

 

how much do you weigh sec?

Figure out your daily maintenance calorie intake, go above it to gain, go below to trim.

Make sure you're eating clean, there's no trick to a good diet; plenty of protein, low (bad) fats, maybe take an omega 3 complex pill or fish oil, complex carbs, and space your meals out to 5-6 (if possible) throughout the day.

If you need an easy source of protein, I can't praise cottage cheese enough as a mini-meal.

 

What is the deal with Omega 3 pills? What do they do for you? Also I am not the best at swallowing pills. Is there an alternative?

 

they do sell fish oil in the liquid form that you can take in spoon form I believe (or flax seed/borage oil).

fish oil and omega 3 pills provide omega 3 fatty acids (in some cases 6 and 9). these are good fatty acids found in fatty fish like salmon (and tuna I think). I'm not going to go into the chemistry of it (cause I dont' want to give wrong information); but it aids in cholesterol control, healthy circulatory system, and I've been told to an extent it aids in fat loss.


there's a LOT of good information about it online available. I've yet to read anything bad about supplementing omega 3 into a healthy diet.

 

i usually have 2-3 shakes a day, one for breakfast mixxed with oatmeal, 2nd for post workout and 3rd when i wake up during the night to go to the washroom.