Workout question...

[RoJoHen]

Yeah, the general rule of thumb for bulking up is to consume at least 1 gram of protein throughout the day for every pound of bodyweight. That does not mean that if you weight 150 lbs that you should have 150 grams worth of protein shakes. The protein shake should simply be extra protein in addition to that which you intake through solid food.

There are dirty bulks where you just stuff your face with whatever you can find and clean bulks where you only consume "healthy" calories. It honestly depends on your own will power and the efficiency of your body to determine which will work best for you. I eat a lot of protein and veggies, but I also eat fast food and pasta and drink copious amounts of beer. I've been doing this long enough to know what I can get away with and what I'm doing wrong.

Everybody is different, so you really just need to experiment in order to figure out what works for you.

 

[banzaiduck]

Yeah, the general rule of thumb for bulking up is to consume at least 1 gram of protein throughout the day for every pound of bodyweight. That does not mean that if you weight 150 lbs that you should have 150 grams worth of protein shakes. The protein shake should simply be extra protein in addition to that which you intake through solid food.

Great point.
Meats (i.e. chicken breast, fish, beef) coupled with milk, yogurt, eggs, almonds etc. should be your primary source of protein. As RoJo implied, protein shakes should simply be a supplementary source.

BANZAI!!!!

 

[Kruezerman]

My problem is that I get full very easily.

 

[RoJoHen]

You gotta train that stomach to eat more!

Or just spread out your meals. Eat small meals every 2-3 hours. Don't drink a protein shake with a meal. Drink it after your workout or between meals. It's kind of a pain in the butt to start out; 6-7 meals a day requires a lot of preparation and practice. Most of us simply aren't used to eating that often, and it's easy to get lazy.

 

[Kruezerman]

You gotta train that stomach to eat more!

Or just spread out your meals. Eat small meals every 2-3 hours. Don't drink a protein shake with a meal. Drink it after your workout or between meals. It's kind of a pain in the butt to start out; 6-7 meals a day requires a lot of preparation and practice. Most of us simply aren't used to eating that often, and it's easy to get lazy.

Christ it's a lot planning. Anything else I'm missing?

 

[RoJoHen]

I don't know. Is there?

 

[Kruezerman]

Looks like I'm making a peanut butter and banana sandwich when I get home...

 

[banzaiduck]

Looks like I'm making a peanut butter and banana sandwich when I get home...

As RoJo indicated, it's not going to be a cake walk. It'll require determination and a commitment on your part. Initially, it'll suck no doubt, but by the third month you'll definitely be seeing the results of your hard work and be motivated by that alone.

BANZAI!!!!!!!!

 

[Kruezerman]

Cheers then. Here goes something.

 

[Kenbushway]

What is the best way to work your deltoids?

 

[RoJoHen]

Basically anything that requires pushing something over your head.

 

[Kenbushway]

Basically anything that requires pushing something over your head.

Is there a way to do it with push-ups or 20lb dumbells?

 

[RoJoHen]

Pushups would be tricky, but you could do dips. I assume you're looking for stuff to do at home?

Dips on the edge of a chair are good for shoulders and triceps. If you can do it with good form (meaning, the weights aren't too heavy), you can also use the dumbbells for lateral raises. You can also do some bentover reverse flies.

 

[Kenbushway]

Pushups would be tricky, but you could do dips. I assume you're looking for stuff to do at home?

Dips on the edge of a chair are good for shoulders and triceps. If you can do it with good form (meaning, the weights aren't too heavy), you can also use the dumbbells for lateral raises. You can also do some bentover reverse flies.

Thanks, exactly what I was looking for in an answer.

 

[RAMA]

So I'm trying to get bigger (I'm 5'5" and weigh 126lbs, I need a boost) and stronger and a lot of my friends are turning me onto protein shakes and pre-workout stuff and I was wondering if those things are:

A. Safe.
B. Effective.
C. Possible to acquire without killing my wallet.

For the longest time I've stuck with just eating food, just eating right, but I like the idea of a little extra help. But on the other hand, it feels kinda like cheating. So I was wondering if y'all had any ideas or advice as well.

Remember, genetics are the biggest factor in getting bigger, not everyone will get huge..

It amazes me what silly things people think about supplements...some people think just a protein shake will make them huge, others think they are useless propoganda...there are still people who claim creatine has side effects when it's one of the most tested supplements of all time. Is eating chicken cheating??? How is supplying your body with already existing macronutrients or even other chemicals cheating?? You would use the tools necessary to achieve a goal in any other endeavor wouldn't you?? You also still need to put the work in, even with roids, you can't just take them and magically grow.

I'll say it again: you don't necessarily NEED spplements to work, you can accomplish a lot on your own with food and exercise as well as timing and effort, but especially for a small person, or one who wants to acquire muscle, supplements can be a really efficient time saver....if I "eat" 6 meals, it would still be difficult to get all the protein I need to "build" muscle, usually it takes 1.5 to 2 times bodyweight in grams of protein to really be effective. Pros often take more. Shakes are generally safe (some include small amounts of trace metals, but are in quantitiies that are not harmful) and make it easy to supplement or even replace some of those 6 meals.

The basic supplements I recommend for those who are so inclined are:

creatine, basic monohydrate or Kre-Alkalyn
whey protein and/or casein protein
multivitamin
flaxseed oil or pills
zma

 

[Gotham Central]

So I'm trying to get bigger (I'm 5'5" and weigh 126lbs, I need a boost) and stronger and a lot of my friends are turning me onto protein shakes and pre-workout stuff and I was wondering if those things are:

A. Safe.
B. Effective.
C. Possible to acquire without killing my wallet.

For the longest time I've stuck with just eating food, just eating right, but I like the idea of a little extra help. But on the other hand, it feels kinda like cheating. So I was wondering if y'all had any ideas or advice as well.

Remember, genetics are the biggest factor in getting bigger, not everyone will get huge..

It amazes me what silly things people think about supplements...some people think just a protein shake will make them huge, others think they are useless propoganda...there are still people who claim creatine has side effects when it's one of the most tested supplements of all time. Is eating chicken cheating??? How is supplying your body with already existing macronutrients or even other chemicals cheating?? You would use the tools necessary to achieve a goal in any other endeavor wouldn't you?? You also still need to put the work in, even with roids, you can't just take them and magically grow.

I'll say it again: you don't necessarily NEED spplements to work, you can accomplish a lot on your own with food and exercise as well as timing and effort, but especially for a small person, or one who wants to acquire muscle, supplements can be a really efficient time saver....if I "eat" 6 meals, it would still be difficult to get all the protein I need to "build" muscle, usually it takes 1.5 to 2 times bodyweight in grams of protein to really be effective. Pros often take more. Shakes are generally safe (some include small amounts of trace metals, but are in quantitiies that are not harmful) and make it easy to supplement or even replace some of those 6 meals.

The basic supplements I recommend for those who are so inclined are:

creatine, basic monohydrate or Kre-Alkalyn
whey protein and/or casein protein
multivitamin
flaxseed oil or pills
zma

Doesn't creatine just cause you to retain fluid? What's ZMA?

I've been trying to figure out what supplements I should be using. I live by powered protein....for those that don't know, you should also investigate the quality of the protein (i.e. look for things that are mostly protein).

I have not been able to determine the usefulness of creatine though. Weight has always been an issue for me so taking substances that causes me to retain it makes me nervous.

What I want to know is how the big guys get REALLY big? I'm an endo-mesomorph so i should not have a hard time building muscle. But I cannot figure out how the really big guys get so huge. There are a couple of guys at my gym that are huge...and I'm simply too intimidated by them to ask them how they do it...

Oh and the genetics thing is just depressing. i try not to think about it.

 

[Kenbushway]

Anyone ever heard of or tried: The Roman Fitness System by John Romaniello

 

[banzaiduck]

creatine, basic monohydrate or Kre-Alkalyn
whey protein and/or casein protein
multivitamin
flaxseed oil or pills
zma

Casein is great as it's slower to digest, and a great protein to eat before you go to sleep, or long bouts where you will not be uptaking protein. Protein synthesis is naturally more pronounced during sleep.

BANZAI!!!

 

[RAMA]

Doesn't creatine just cause you to retain fluid? What's ZMA?

I've been trying to figure out what supplements I should be using. I live by powered protein....for those that don't know, you should also investigate the quality of the protein (i.e. look for things that are mostly protein).

I have not been able to determine the usefulness of creatine though. Weight has always been an issue for me so taking substances that causes me to retain it makes me nervous.

What I want to know is how the big guys get REALLY big? I'm an endo-mesomorph so i should not have a hard time building muscle. But I cannot figure out how the really big guys get so huge. There are a couple of guys at my gym that are huge...and I'm simply too intimidated by them to ask them how they do it...

Oh and the genetics thing is just depressing. i try not to think about it.

Creatine will force a little bit more fluids into your muscles, giving a good pump and making them a little bit bigger. This is known as cell volumization - leading more water inside the cells, making muscles bigger and firmer. It improves endurance and delays fatigue. It increases the availability of instant energy. It increases muscle strength.

It works like this: Like ATP(adenosine triphos-phate), creatine is essential for short duration, high intensity exercise. When muscles are used to lift weights or to perform any kind of work, ATP is broken down to ADP (adenosine diphosphate) and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10 to 15 seconds. After that, the muscle must rely on creatine phosphate to restock its supply of ATP. Creatine supplements can replace this faster. You may gain 6 to 10 pounds with creatine in a month, and yes, it's usually water but that's a good thing for your muscles. A lot of older creatine supplements recommended "creatine loading" but this isn't really necessary, and the sugar used to spike absorption of creatine may lead to the normal things sugar can do. Some newer creatines like Kre-Alkalyn mitigate the drawbacks of creatine, like the low absorption rate, and 80% of it is utilized by the body, which is why I recommend it over monohydrate. Avoid ATP products or creatine phosphate supplements, they are destroyed during digestion.The best time during the day to take creatine is directly after a workout and before breakfast if you take two doses a day(if you are heavier).

ZMA:

http://www.bodybuilding.com/store/zma.html

Guys that big (and I've been 280lbs with 53" chest and 19 1/4" arms) tend to be on some sort of steroid, usually a mass building one and/or a hardening agent.

RAMA

 

[StarMan]

^Good post.

I take creatine first thing before breakfast (which is normally muesli and oats mixed with milk and vanilla whey protein - oh so good!) and half an hour *before* my workout. Post workout I have a whey protein and dextrose shake. Now I'll try my 2nd creatine hit post-workout on your advice.

I have been lifting *seriously* for over 4 months now and have taken whey protein and creatine throughout. I believe I would have achieved results had I not, but not to the extent I have. Conversely, relying solely on supplements to achieve your goals is a pathway to failure. A friend of mine noticed my development and went and purchased the same supps I'm taking. Well, he took them every day and gave a couple of bursts at the gym - but to no avail! He came to me frustrated exclaiming how he takes them every day and "thought it was supposed to make you big". *sigh*

It comes about when you're working smart and hard at the gym, eating right, taking the extras to supplement your diet and assist recovery, sleeping well and staying committed. If you start training and think you can go from a slim Jim or tubby Larry to a rippled adonis in a month you'll be disappointed. I'm 6'4" and fortunate to have a broad build. After 6 weeks I noticed some nice development which can be attributed to beginner gains and a reduction in BF%. After 4+ months I can see the slow - but steady - gains that come with a long-term commitment. I'm looking forward to what my continued efforts and genes will come up with over the next 4 months!