*First Things First: Giving Credit Where Credit is Due: Sinister designed 99% of this FAQ; A majority of the linked posts are made by Madmick, Sinister and others. I've only re-designed and slightly updated it. To cut down on the repeat posting of threads we've answered a billion times, King Kabuki came up with this, and I've added and refined a few parts. This combined with the search function should allow for you new posters looking to get your shit together where eating and supplementing is concerned on the right track, and off the bullshit meters of the veteran posters. ****KEEP IN MIND**** The Moderators of this forum are under ZERO obligation to respond to your PM requests for information, or to answer questions. That being said, should you shoot us a well-worded, mature, grammatically correct question, we'll most likely respond, when we can. Q: Hi, I'm a gnub here and... A: Slow down there hoss. Watch this: Posting and you. Now, after watching that video and understanding the point, I'd also like to direct you to this. It's fairly self-explanatory: The tongue-in-cheek meaning of all this? Post smart, and post maturely. Do your homework, because believe you me, you're not getting spoonfed the answers to basic and inane questions here. Come prepared willing to learn and when an answer escapes you, do your best to find it on your own through research available at your fingertips. Now, onto the FAQ: Q: Design a Diet Plan for me!!! A: No. Educate and design one for yourself, using this great thread: http://www.sherdog.net/forums/f15/seven-habits-highly-effective-nutrition-317287/ from the FAQ, as well as FitDay - Free Weight Loss and Diet Journal to log your macro intake. No one here is spoon-feeding you a diet plan. You want that? Then you'll have to pay out-of-pocket, to more than likely some psuedo-knowledagble so-called "authority" on nutrition. Good luck. Empower yourself and LEARN. Q: Should I take a Multivitamin? If yes, which one? A: Of course you should; think of it as insurance, even if your diet is optimal. Keep in mind, you get what you pay for. A list of good Multi's can be found here. Q: Have you guys heard about acai? I was thinking I might start a thread about it. A: Yeah, don't. It's nothing special and you can search up just about anything you want to know about it. Unless you have something truly new, original, and interesting, don't make acai threads. Q: Should I take protein? I always hear about protein. When should I take it? Morning? Afternoon? Night time? What's a good protein? Casein? Whey? A: Supplementing with protein in the PWO (Post Work Out) window is an effective and convenient way to utilize enhanced insulin sensitivity and re-fuel your body of essential nutrients. Whey protein is generally used PWO, as it is considered "fast acting", or "fast absorbing". Casein, a slow-digesting protein, is generally used at night to prevent catabolism. Read the protein links in below for a plethora of information. Q: Why is my pee neon yellow!??! A: Relax, chump. It's from the water-soluble B2 vitamin Riboflavin in your multi; the max you can absorb at one time is 27mg, and the rest you excrete harmlessly. Q: How do I gain weight: A: There are a couple of factors to gaining weight. Eat big but eat clean, lots of whole grains, lots of leafy greens, lots of lean protein, simple carbs in moderation. At least 5-7 meals per day. Snack on things like almonds and yogurt, things with good calories and high nutritious value. If your numbers of calories in is greater than your calories out, you should be gaining weight. If you're eating is clean, you should be gaining lean muscle. Lift BIG. Lots of guys think they lift heavy and really haven't scratched the surface of what their body is capable of. Big weight = big muscles. And get AMPLE rest. 7-8 hours of UNINTERRUPTED sleep per night, and on your days off at-least have one day where you barely move. Your body needs to heal to grow. Note: Since the writing of this sticky, new research has come to light. In short, you can gain just fine on fewer meals, provided they are large enough. Your meat needn't be lean. And don't go crazy with the "whole grains": They are there for filler calories, and because carbs can be physiologically useful for weight gain, not because you need grains to be healthy. --XT Q: I want to go on the JUICE! Do STEROIDS! Get HA-OOGE! Can I talk about that here? A: AAS (Anabolic Androgenic Steroids) *can* be talked about, but dosages and/or cycle regimes CANNOT be discussed, nor can places to "obtain" them. This is the policy administration has laid down. Without even getting into the legal ramifications of AAS, for the most part, posters here will either shut you down or direct you elsewhere. All in all, it's not the most welcome topic. Q: Okay okay, I admit I don't eat that clean. But why is clean eating so important? Surely I will get bigger eating pizza and McDonalds, I mean their food is loaded with calories right? And if I had a whole bag of Doritos, that's like a billion calories!! Shouldn't I get bigger? A: *sigh* You may end up getting fatter. And before you ask no fat does NOT turn into muscle. Fat is fat, muscle is muscle. Completely different molecules that never BECOME each other. And NO you DO NOT want to get fatter, before you say it. You want to put on lean and healthy bodyweight. Getting fatter comes with a laundry-list of health problems. Here, read this: Metabolic Function For Dummies. Q: Metabolic Advantages!?!?! Surely that's all nonsense. Isn't a calorie just a calorie? A: NO. And don't you come in here spouting that AHA bullshit. Any organization such as the American Heart Association and their Nutritional Committee that puts their "Heart Healthy" stamp of approval on a box of fucking Lucky Charms is NOT to be trusted. There's a whole world of true information out there, you'd be wise to look into it. Q: Speaking of bullshit, isn't Ephedra legal again? A:From wikipedia.org: The FDA appealed this ruling, and on August 17, 2006 the U.S. Court of Appeals for the Tenth Circuit upheld the FDA's ban of ephedra. As of June 2007, the sale of ephedra-containing dietary supplements remains illegal in the United States due to their health risks. UPDATE: In Canada, ephedrine HCL is still available in 8mg tablets.