ShapeFit.com

[willbjew]

I am 20yrs old, 6ft 3inches and about 180 pds. I have been lifting 3-4 days a week for the past 4 or 5 months. I have gotten alot stronger and have a high level of motivation. I do a combination of weight training, (chest, back, bi, tricep, shoulder, etc) then ususally run a mile or so. I am instersted in a supplement that will help me build muscle along with my normal workouts. I dont know much about supplements but i have read about weight gainers and creitine and protein. I am not skinny, nor fat. just in between. I dont need to take a weight gainer but is there something that I can take and safely gain weight.

Thanks,

Will

[HOUSTON TEXAN]

You need to change your training first of all.

Search the waterbury method by chad waterbury and do as written.

Don't take any supps except protein powder until you got your diet in check and for that go to the diet section and read "read before posting...save time"

[ash123sethi]

i guess since u have been trianing for quite long, i guess u r good to go with the supplements.
2 basic suplemnts are the proteing powder (whey protein), and a good multivitamin.
Supplements are good only if ur diet is in place.
u gotta EAT EAT & EAT and then only the supp will be of benefit 2 u...

[swanso5]

4 - 5mths is still a beginner....hell 18mths is still beginner

[vamp]

As you were advised, check the diet and nutrition forum on here and read the sticky "read before posting"

Check out the waterbury method as advised.

Eat 4 to 8 meals a day (yes this includes your snacks so its about every 2 or 3 hours you eat). Biggest meal at the start of the day and smallest is the last.

1 g protein for every pound of body weight and eat protein every meal.

eat good whole carbs, ie, veggies, fruits, grains

eat healthy fats, monosaturated, omega's 3 and 6

keep carbs to the 1st half of the day and mainly veggies and protein to the last half of the day.

after workout meal, a sugary cereal is good to boost insuline.

lift heavy, use sprints/intervals instead of steady paced cardio (this actually can shrink muscle over time).

stronger and bigger legs = stronger and bigger back = stronger and bigger chest = stronger and bigger arms and core. It is a vicious circle, so train your whole body with compound movements (those involving more than one muscle group), lift heavy, eat clean, rest well between workouts.

Suppliments as stated earlier:

whey protein immediately after workout
multivitamin once a day (men's contain no iron, this is what you want!)
if you want, fish oil capsules (for healthy fats and minerals)
common sense, restraint and patience
the rest aren't worth the money, but people do swear by them (final choice is ultimately yours)

These are the basics,
Cheers