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inb4 Not Your Personal Trainer Anonymous
Picture you see is of me. Was taken back in Early sep. so just add maybe another 10lbs due to winter.

As you can see I am lacking size in arms. ALso I have some chest due to my job.

I recently purchased a 6mo gym membership & will start going today. My questions for you (seeing as how I dont know jack shit about weightraining programs) is what kinda routine should I set-up if I want to work out my entire body (ex. Mon:chest+back, Tues:Tris+bi's, and so forth) also was wondering about how many calories you think I should take in if im also trying to cut? does 1200-1500 calories sound decent in getting enough cals yet trimming fat/gaining muscle? Im 5'6-7" and weight about 145-150(some of which is muscle in chest & legs due to me being on my feet half the time, walk to work 4x a week about 10mi. @ a really fast walking pace/sprints)

Also im cutting back on meat seeing as how I blew my cash on the gym & also need to pay bills. I am mainly going to survive on whey (bought 5 tubs @ $10/2lbs each due to buying in bulk), fat free cottage cheese, fat free yogurt, fat free milk, eggs(mainly albumen), multigrain bread(ezekiel complete protein), OATZ!, & bought econo sized fish&flax seed oil pills (mercury free). Also due to lack of meat bought some creatine mono.

SO basically a gist of what I need help on:
1.) a workout routine that targets all my muscle groups & if you can suggestions of which exercise best compound/workout those groups
2.)whens best time to take creatine/how do I use it effectively (remember im going vegetarian for the meanwhile)
3.)what would be a good calorie/protein intake so as to effectively lose fat yet gain muscle.

Any help would be greatly appreciated & can give mor e info if neccesary
>> Anonymous
You think you gained 10 pounds in 2 months?

since you are familiar with 'inb4 not your personal trainer', that means it's not your first day here. What have you learned in your time here? I am guessing you already know the answers to your questions.
>> Anonymous
Swimming works your whole body. That being said, be careful about how much you eat after you swim (it supposedly burns more calories than even running, but it makes you FAMISHED afterwards)

Also, on the note that you're not buying meat b/c of budget constraints, buy Skinless Boneless Chicken Breasts (deLICIOUS and not too expensive either).
>> Anonymous
>>474599here,

also, check out the different articles and forums at t-nation.com
as well as rosstraining.com
>> Anonymous
>>474595
Yeah clearly its not my first day.
Probably just a week or so.

What ive learned is ppl here have shitty taste in workout music, are too worried about their penis size, & "SQUATZ+OATZ", and people keep suggesting different programs which you all start flaming on.

>>474599
well I dont have access to a pool. Its apretty cheap gym, its just free weights & machines, no fancy stuff like pools or locker rooms.
Well I could buy the occasional cans of chicken breast but over here that shits usually expensive fresh. cans are like $1-$2 each & fresh are like $4-$6+- a lb. =/
>> Anonymous
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>> Anonymous
Breakfast ~ 820 kcal - 52/103/22
2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal
1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal
2 cup whole milk = 16g pro, 22g CHO, 5g fat = 195 kcal
3 fish oil capsules - 0/0/3 = 27


Mid-morning snack ~ 525 kcal - 26/58/24
1 banana = 1/30/0 = 125 kcal
2T All Natural Peanut Butter (ANPB) = 9/6/16 = 200 kcal
2 cup whole milk = 16/22/5 = 195 kcal
3 Fish oil capsules = 0/0/3 = 27 kcal

Lunch ~ 640 kcal - 44/54/25
4 oz turkey breast - 30/0/1 = 200 kcal
2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal
slice whole fat swiss cheese - 8/2/8 = 112 kcal
1T olive oil - 0/0/13 = 117 kcal


Preworkout - 400 kcal - 25/75/0
3/4c glucose - 0/75/0 = 300 kcal
1 scoops whey - 25/0/0 = 168 kcal


Postworkout - 510 kcal - 50/75/1
3/4c glucose - 0/75/0
2 scoops whey - 50/0/1


1 hour postworkout - 642 kcal - 38/91/14
4 oz round steak - 28/0/8 = 276 kcal
3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal
3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal


final meal - 709 kcal - 40/59/32
1/2c cottage cheese - 15/9/0 = 96 kcal
1/2c plain yogurt - 15/19/0 = 136 kcal
2T ANPB - 9/6/16 = 204 kcal
3 fish oil capsules + sliced banana - 1/25/3 = 104
1T olive oil - 0/0/13 = 117 kcal


265 pro, 506 CHO, 102 FAT = 4206 kcal total
26% protein, 51% CHO, 23% fat

As a skinny, you won't really need to eat that clean, but it is to your benefit if you do.
>> Anonymous
>>474604
Okay thanks alot, appreciate the advice.ill look into it right now.
>> Anonymous
>>474611
4000kcal seem a bit too excessive. I was trying to cut & gain muscle, im pretty sure this would just make me get huge, which is what I really dont want, I want to get lean. altho I could manipulate it to my own means I guess substituting certain things. ALso now I know what types of nutrients I should take @ what times. Thatll help, thanks man

>>474610
Hahaha I was just waiting for someone too shoop something unto my face/pic lol
>> Anonymous
>>474611

What kind of whole milk only has 5g of fat in 16 oz?
>> Anonymous
>>474607
$4-6 a lb?! damn,
it's like $6 for a bag of 5 italian-seasoned flanks at Aldi (put both your fists together - they're usually about that big) (except for you gigantic bodybuilding boys - only one + 1/2 of your fists).

I could get them cheaper as the unseasoned kind, but eh, i like eating it with rice, and that italian seasoning goes PERFECT with rice.

Also, on the subject of meat, look into tuna fish. Throw a teaspoon or two of mayonnaise in with a can or two, mix it all up, and make sandwiches that are GOOD for you :)
>> Anonymous
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>>474640
this kind!
>> Anonymous
>>474645

Chocolate whole milk has between 11g and 15g of fat in 16oz.