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 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
New to supplements
Moderators: Boss Man, cassiegose
-
HOUSTON TEXAN
- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
-
ash123sethi
- STARTING OUT
- Posts: 1
- Joined: Fri Aug 01, 2008 7:34 am
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
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