QuEsTiOnS

[plaindave]

M/W/F
AM
Barbell Bench Presses: 4 sets, 15 rep warm-up, sets of 10, 8, 6, 4- stripping last two sets
Barbell Incline Bench Press: 4 sets, same as Bench
Dumbbell Presses and Incline Dumbell Presses every third exercise
Dumbbell Flys: 3 sets, 10, 8, 6
Parallel Bar Dips: 3 sets, 15, 10, 8
Pullovers: 3x15
Chin-ups: 4x10+, alternate rear and front, add weight

Comments

[valkyrie_veins]

psssst, Dave.. x-post this into gymrats. it's more active and they're more likely to help you out - though some people can get nasty because you're a noob.. ignore those.

[valkyrie_veins]

and HOWTHEFUCK did you manage to be allergic to rice protein too?

[plaindave]

i suck, seriously

[lomonthang]

Dave, it sounds like you are motivated. That's great. I'd bet your biggest challenge is going to be eating enough. Think 200 grams of protein each day, and don't be silly and skimp on healthy fats (a fish oil, or a blend like Udo's Choice) and carbs (oatmeal! lots of oatmeal!). Your allergies don't seem to be too much of a problem, given what you can eat. It just looks like you won't be able to rely on the convenience of shakes. And while there doesn't seem to be any definitive proof, its probably a good idea to stay away from the soy products. Oh, and cook your eggs. The cooking process will increase how much of their proteins your body can absorb

[plaindave]

part of the issue is i've already gained 20 lbs. of muscle mass, i used to weight 145 (3 months ago) and i've gained 20 lbs. despite having to do swim season (cardio intensive). i'm trying to gain and define. thanks for the input though. it looks like all around i need to throw some deadlifts and what not in somewhere. i'll be tweaking it. and I always go heavy on the weights when i can :). thanks.

[ibrad]

I'd say chicken and egg protein (you can get in powder form), possibly l-glutamine, udo (or fish) oil, and creatine, and then focus on bigger exercises like squats rather than small ones like curls, because they have been shown to produce muscle growth all over the body and increase HGH. And if you're really bulking, cut the running, go heavy (but not below 4-6 reps and not to complete failure), and watch the calories to make sure you're getting like 3-5k/day.

Good nutrition/supplementation

[ly227]

Hi Dave:
I was poking around and found this community and read your entry. You said you were looking for a good multi-vitamin/multi-mineral, and maybe some good info on supplementation. I've found a lot of good info on nutition and supplements at www.betterlifeunlimited.com. It's not a place you can spend a lot of money, just great for clinical info. If you're serious about a good multi check out Double-X at www.nutilite.com . It's all organic and really works. Check out how it helped Asafa Powell gain the world record in the 100m sprint. I also have access to a PhD in Sports Nutition, it you have any specific questions I can pass them one for an answer.
Hope this helps.