Help!! i need some adivce

[migeal]

Hello everyone

Im new to this forum, just joined today. i hope i could get some good advices from all of you. I have been working out for the past 6 months , there has been some significant improvment in my physique but not as much as i hoped. I had been fat some years ago and lost between 20-40kg and have been seriously exercising to keep the weight off. As i said i started weighlifting a few months ago i had some questions i hoped i could get some good replies.
1st The only supplemenst available here are Casilan 90 and Amino Acid 6000. How much of each do i need to take to build muscles. I workout 2 hours daily 5 times a week and cardio 2-3 times 1-2 hours.I hope thats good enough.
How many tablets of Amino acid 600 will i take and how many table spoon of casilan should i take in a day.
2nd what are the foods i need to avoid considering i need to loose some more weight and still build muscles.if you could please be specific, is peanut butter on toast okay or not.
3rd Is it okay if i jog in the morning everyday for an hour in addition to the workout in the evening.
4th I was a vegeterian and started eating meat when i started weighlifting how much of meat should i take?
5th i am even eating tuna (canned in brine ) too so is one can a day okay.
6th i workout in the evening between 5-8 then i have my dinner after my workout, is that okay or is it going to turn to fat since its at nght.
7th i took creatine for sometime then reduced it to a few days a week is that okay.
I would really appreciate the advices:
Note I am 5,7 and 75kg
One last question: since i lost all the weight i discussed about initially i had some loose skin a little would that all go if i continue weight lifting and is there anythign i can do to help my skin firm faster .

Thank you all and im looking forward for your advices.

[sCaRz*Of*PaiN]

You need to be eating enough to "build muscles". Neither of those are going to do that for you. You need to get your diet in check if you want to see results. I'd suggest not taking either of those.

What's your diet like? (grams of fat, carbs, and protein, and total calories each day) If you're not tracking your calories, you need to start. Make sure you are getting at least 1 gram of protein per pound of LBM and at least .5 grams of fat per pound of LBM. The rest can come from protein, carbs, or fat to meet your caloric needs for the day.

Let's start with your diet and then go from there. Also, read all the stickies on this site.

What does your exercise routine look like? (days you go, the exercises you do each day, and the sets/reps you do for each exercise)

You're not going to lose weight and build muscle unless your diet is extremely strict. Pick to either lose weight or gain weight, not both. You can, however, gain strength while burning fat via central nervous system adaptation.


5th i am even eating tuna (canned in brine ) too so is one can a day okay.One can of tuna a day is fine and is a great way to get protein.



6th i workout in the evening between 5-8 then i have my dinner after my workout, is that okay or is it going to turn to fat since its at nght.
Nothing you eat is going to magically turn into fat at a certain period of time. That is a myth. The only thing that matters is your total calories for the day. If you're eating below maintenance, you're not going to gain weight no matter what time you're eating. But in order to build muscle, you're going to gain a little bit of fat anyway. How much fat you gain depends on how how fast you want to gain it. That all comes down to diet. You need to learn the traditional "bulk/cut" method. It's also vital that you get a bedtime meal because most of your muscle tissue repair occurs in your sleep. You need to give your body some fuel to use as your fast during the night to ward of catabolism as much as possible.



7th i took creatine for sometime then reduced it to a few days a week is that okay.No, that isn't ok. You need to be taking creatine every day, even on your nonlifting days. It takes about 2 weeks to saturate your muscles with creatine. Take 5 grams a day, every day. No need for the loading phase. The saturation is more important than the time time you take it, but generally people take creatine mixed with dextrose (the insulin response drives more creatine into the body) before or after their workout.



One last question: since i lost all the weight i discussed about initially i had some loose skin a little would that all go if i continue weight lifting and is there anythign i can do to help my skin firm fasterGive it time. It can take a while for this to occur. It also depends on your age. But if you put on some good muscle mass and "fill out", the loose skin will start to go away.


Anyway, go sign up for a free account at www.fitday.com and track your calories for a week, come back, and then post your food log here so we can critique your diet. Also, please post your routine.

How old are you, by the way?

Here are some links to check out ~>
Best of Diet and Nutrition Threads (http://www.wannabebigforums.com/showthread.php?t=65848)
Best of Bodybuilding and Fitness Threads (http://www.wannabebigforums.com/showthread.php?t=34313)
Mmmmm Fat! (http://www.wannabebig.com/article.php?articleid=284)
Cardio Help (http://www.wannabebig.com/article.php?articleid=292)
Get Built #1 (http://www.wannabebig.com/article.php?articleid=272)
Get Built #2 (http://www.wannabebig.com/article.php?articleid=274)
Get Built #3 (http://www.wannabebig.com/article.php?articleid=277)
Get Built #4 (http://www.wannabebig.com/article.php?articleid=280)
Get Built #5 (http://www.wannabebig.com/article.php?articleid=282)
Get Built #6 (http://www.wannabebig.com/article.php?articleid=288)
Diet Help (http://www.wannabebigforums.com/showthread.php?t=74607)
www.fitday.com (sign up for a free account and start tracking EVERYTHING you eat)

Lifting Routines ~>
WBB Routine #1 (http://www.wannabebig.com/article.php?articleid=25)
Baby Got Back (http://www.wannabebig.com/article.php?articleid=255)

Read as much as you can. You can never know enough. Stay dedicated, consistant, and don't give up on your goals!

[migeal]

first of all i wanted to thank you fog taking ur time to give such detailed reply, thanks a million. You asked about my age, i am 29 I do 5 times a week of weightlifting and alternate dailya between chest shoulders one day and biceps, tripceps the other, abs in daily. Then two or three times of cardio for over an hour a week..