AP advice for a newbie

[19thSon]

Hello,

I've been reading up on AP for the past couple of days and decided to get a bottle (PowerFULL also) today and will start dosing on Monday. I'm starting to wonder, though, if AP should really be taken by those that are serious BBs. I'm serious about my lifting but I'm not trying to get Mr. Olympia big. I naturally have a big frame but I'd like to add muscle to it rather than having mostly fat with a little muscle.

So far all I use is Whey, BCAAs, Creatine (cycling off right now), and Glutamine. I also am not as detailed as some as it relates to my diet but I pretty much stick with something like this:

5:30 am - Protein shake (Low fat milk, 1 scoop of Whey, BCAA, Creatine, Glutamine)
7:30 am - 1/2 cup of Oatmeal (w/tbl spoon of brown sugar and raisins) and a Banana
9:30 am - METRX Colossal Meal Bar (410 cal, 32g prot, 43g carb, 14g fat)
11:30 am - Sandwhich or salad (subway or club sandwhich)
2:30 pm - small snack (almonds, trail mix, or oat and honey bar)
4:30 pm - Protein shake
5:30 pm - Workout for hour and a half
7:00 pm - Protein shake w/o creatine
8:00 pm - Dinner (mostly sandwhiches or broiled chicken and veggies)

I know it may not be the greatest diet but I've done okay with losing weight and putting on some muscle. I guess I just need to know what changes I need to make in order to effectively use AP. I read on another forum that a guy adds oats to his shakes to add carbs. Would that be a good addition? Oats like Quaker Oats? (Don't laugh. I told you I was a newbie)

Anyway, any advice would be appreciated.

[dexterium]

Originally Posted by 19thSon

Hello,

I've been reading up on AP for the past couple of days and decided to get a bottle (PowerFULL also) today and will start dosing on Monday. I'm starting to wonder, though, if AP should really be taken by those that are serious BBs. I'm serious about my lifting but I'm not trying to get Mr. Olympia big. I naturally have a big frame but I'd like to add muscle to it rather than having mostly fat with a little muscle.

So far all I use is Whey, BCAAs, Creatine (cycling off right now), and Glutamine. I also am not as detailed as some as it relates to my diet but I pretty much stick with something like this:

5:30 am - Protein shake (Low fat milk, 1 scoop of Whey, BCAA, Creatine, Glutamine)
7:30 am - 1/2 cup of Oatmeal (w/tbl spoon of brown sugar and raisins) and a Banana
9:30 am - METRX Colossal Meal Bar (410 cal, 32g prot, 43g carb, 14g fat)
11:30 am - Sandwhich or salad (subway or club sandwhich)
2:30 pm - small snack (almonds, trail mix, or oat and honey bar)
4:30 pm - Protein shake
5:30 pm - Workout for hour and a half
7:00 pm - Protein shake w/o creatine
8:00 pm - Dinner (mostly sandwhiches or broiled chicken and veggies)

I know it may not be the greatest diet but I've done okay with losing weight and putting on some muscle. I guess I just need to know what changes I need to make in order to effectively use AP. I read on another forum that a guy adds oats to his shakes to add carbs. Would that be a good addition? Oats like Quaker Oats? (Don't laugh. I told you I was a newbie)

Anyway, any advice would be appreciated.

-Drop the glutamine, it is a waste of money unless you are mega dosing it.

-add 1 cup of quaker large flake oats to your shakes; this works great.

-Take Anabolic Pump 15 mins before your 5:30 AM meal. Add 1 cup of oats here.

-Take Anabolic Pump 15 minutes before pre-workout shake. Add 1 cup of oats to shake.

-Take 1 Anabolic Pump 15 minutes before 8:00 PM dinner and add 40-60 g of complex carbohydrates

-Add some slow digesting protein like cottage cheese right before bed.

-If you don't feel comfortable about adding these carbohydrates to your diet, just reduce the carbs at other meals and make sure you get the carbs after taking AP.

Hope this helps!

[19thSon]

Originally Posted by dexterium

-Drop the glutamine, it is a waste of money unless you are mega dosing it.

-add 1 cup of quaker large flake oats to your shakes; this works great.

-Take Anabolic Pump 15 mins before your 5:30 AM meal. Add 1 cup of oats here.

-Take Anabolic Pump 15 minutes before pre-workout shake. Add 1 cup of oats to shake.

-Take 1 Anabolic Pump 15 minutes before 8:00 PM dinner and add 40-60 g of complex carbohydrates

-Add some slow digesting protein like cottage cheese right before bed.

-If you don't feel comfortable about adding these carbohydrates to your diet, just reduce the carbs at other meals and make sure you get the carbs after taking AP.

Hope this helps!

Thanks for the advice, Dex. A couple of followup questions if you don't mind:

I think I'm carb reactive so would having that many carbs in my diet cause me to maintain or even gain fat even with AP?

Also, I tend to do cardio and abs on "off days" (MWF - weight train; T or TH and Sat - Cardio/Abs) so should I just stick with the above schedule?

Thanks again!

[dexterium]

Originally Posted by 19thSon

Thanks for the advice, Dex. A couple of followup questions if you don't mind:

I think I'm carb reactive so would having that many carbs in my diet cause me to maintain or even gain fat even with AP?

Also, I tend to do cardio and abs on "off days" (MWF - weight train; T or TH and Sat - Cardio/Abs) so should I just stick with the above schedule?

Thanks again!

Since you consider yourself carb reactive, I would suggest following the recommendations for carbohydrates and timing in the AP manual. Sure stick with whatever schedule works for you

[ctillyy]

I work a 10 hr day at work with work starting at 2:30-12:30.. I usually hit the gym around 10am.. Can you help out with a meal plan.. I wake up around 9 so i know its late for my first meal.. I usually have a pre shake before workout.. Is it ok to take my first powerfill pill with the shake.. Any suggestions would be great

[Mankind]

I can't map out a specific meal plan, but I can give you pointers.

Make sure you eat 6 times a day. Spread it out throughout the day so you are eating every 2-3 hours. If you are taking Anabolic Pump, make sure you eat complex carbs 15 minutes after taking it (wheat bread, red potatoes, oates..) Try to take in between 35-50 g of protein each meal, too. 10 hours of work can be difficult to get a proper diet in place. Can you pack food with you and eat during work? If not, things become complicated. Try to stick to the 6 meals a day if you can. Cheers

[dexterium]

Originally Posted by ctillyy

I work a 10 hr day at work with work starting at 2:30-12:30.. I usually hit the gym around 10am.. Can you help out with a meal plan.. I wake up around 9 so i know its late for my first meal.. I usually have a pre shake before workout.. Is it ok to take my first powerfill pill with the shake.. Any suggestions would be great

Sure I can help out with a meal plan. I suggest reading this article that I wrote, first:

Essential Baseball Nutrition Facts