Hey everybody.

Hi I'm Chris. My senior year I decided I was never going to reach 300 pounds and I lost 65 lbs in a few months. But a few weeks after I started eating regularly again, maintaining my weight well, My girlfriends brother died. The only thing people can do for the family is be there and cook. well I was there and all there was to do was listen and eat their mass amounts of food. they would literally shove food on my plate, simply because they had no place to store it. well I have gained 20 lbs back. In high school I played 3 years of JV football I never was the best (mostly because I never really tried) the highest my bench ever got was 225 when I was maybe 16. I am now 18 and could do 200... maybe? I'm 6'3" 240 and I have decided (mostly out of boredom and self loathing) to hit the weights. I would like to be a cheerleader for the college of my choice, and I realize that, if I have any hopes of making the team I desperately need to get stronger. Like I said I played high school ball so I know my way around the weight room. I don’t know the types of things you guys know (I can read a cover 2,sam blitz, but I have no idea how much protein I should take in). I too have questions about my diet, what should I eat? How many g's of protein? I have been looking into NO, Creatine, and this Gakic stuff. I don’t know much about NO or Gakic, C I've done before. Are there any risks involved with NO or Gakic? what about taking them all at once... when I'm supposed to Ie. Gakic is before, the creatine I'm looking at now is a regular basis drug, and the NO once or twice daily. But together as a whole like a big muscle ****tail. please give me some advice on my diet first and foremost. I could build muscle W/out any of that other stuff, I know that those are just accelerants but my diet I will change first. O and what kind of routines would you guys suggest? I have heard all kinds. I ballooned soph year on this pyramid lifting scheme, but what do you guys think? Oh I forgot my squat was always limited. I strained my back and always had a number of back problems. I need to strengthen my lower back but my squat numbers always seemed to be limited by this staying at about 350 all 4 years of HS. dead lift just depended on how much effort I put into that terrible lift. I could do 450 no problem. power clean became my favorite and I added 50 lbs to it my junior year. most of that was form but still 50 lbs is still worth noting. well ne way thanks for the time.
 
*I posted this in the introduce yourself last night because I couldn't get the new post button to work. sorry for the double post.

Hi chris, even at a very tall height of 6'3 240lbs is still pretty heavy, whats your BF%?

Id suggest cutting first then bulking.

diet is simple

eat clean foods, meats like chicken, tuna, pork (fatty but a good source of protein) and good quality cuts of meat, to lay off the fat.
Vegetables and fruits as per usual.
Carbs are very important for energy

you want to get 1-1.5grams of protein every 1lbs of lean body weight, taking out your bones etc, id say you need around 200grams+ of protein a day, take this in 6 medium meals with a mixture of proteins carbs etc, take this 200grams+ in 6 increments of 30-40grams, taking too much protein in one go isnt very effective.

Diet if youre cutting keep it below bulking cals, there is a cal calculator in the nutrition forum, id say youre best keeping at the RDA of 2500, youre also a big guy(im talking about height not weight lol), so you still need a few more cals than other dieters as your body still needs energy.

Creatine just make sure you drink water
fakic-never heard of it
NO-makes radicals, radicals make cancer, you can have anti oxidant drugs and foods like fruits vegetables to counter this-your choice

NO is usually given in dosages of 6-8 pills everyday, that seems to be the norm, depends what type you get.

ah also about diet, you need 3-4grams of carbs every lbs of body mass too


thats if you wish to bulk anyway
if you dont still eat enough for energy but not quite as much

as for weights, the pyramid way ive read works brilliantly, but it says only experts should try it, so i havent lol, so i cant give you experience, but hey if it worked for you before it should work for you again.

Routines i have read you should keep lower body with lower body, associate back with lats (thanks for the info bigmike) and ive had personal experience that chest and biceps work well together

This is my new soon to be routine next week
take it if you like, from what i know its structured fine and might be the same as others, havent really checked
you can change the days around also

the most important thing with routines is that
1.You dont overwork, go to 85% of your maximum potential
2.rest, muscles dont grow while working, in fact theyre destroyed on the micro level, you need rest, NEVER work sore muscles  (you probably already know this but as im writing basically everything i may as well type this lol)

Monday-Legs,abs
tuesday-shoulders, triceps
wednesday-back,lats
thursday-chest, biceps
friday-rest
saturday-rest
sunday-rest
If you wish to bulk now go for weights where the reps are between 4-8
cutting however you wanna go for weights that are comfortable feeling and you can do 8-14 reps on

if you wish to cut also do plenty of cardio

Hope this helps, any other questions just ask

and welcome to DB.com

It's impossible to meddle with something that doesn't have a plan

Right like I said I was down in the 220's before my g-friends brother died. I knew I was over weight. but thanks for all of the info it helped alot. I'm glad I found this site. I've been on others but this one the poeple are very helpful. thanks again.