I've been working out and i'm wondering if anyone knows any good supplements (whey protein, casein, creatine etc.). Anyone have an experience with any of these, and do they work?
inb4 Steroids.
Protein is what you want, so long as you take it and exercise very regularly.
Protein is what you want, so long as you take it and exercise very regularly.
like how regularly? an hour 3 times a week is good?TheAussieReaper wrote:
inb4 Steroids.
Protein is what you want, so long as you take it and exercise very regularly.
try 2 or 3 times a day
if you're going to drink a protein shake then post workout is when it is best. Althogh its best if you replace you glycogen stores first.
if you're going to drink a protein shake then post workout is when it is best. Althogh its best if you replace you glycogen stores first.
Blackbelts are just whitebelts who have never quit.
Whey protein is whey protein. It all comes from the same dairies (in the UK/Europe) and its packaged up and sold on by a myriad of different companies. Be wary some companies add calcium carbonate (harmless chalk) to their whey to bulk it up, i know met-rx use it.argo4 wrote:
I've been working out and i'm wondering if anyone knows any good supplements (whey protein, casein, creatine etc.). Anyone have an experience with any of these, and do they work?
I use PhD nutrition pharma whey, because if you're going to be drinking them a lot, it's preferable to buy one that tastes nice. Pharma whey tastes like the amber nectar.
http://www.phd-supplements.com/store/fr … ang-1.html
http://www.phd-supplements.com/store/p/ … aWhey.html
I also use PhD Battery which is essentially a sugar water drink to replace my glycogen stores then drink a protein shake 20 mins later. Your muscles cannot undertake protein synthesis until your glycogen stores have been replaced.
http://www.phd-supplements.com/store/p/1/1/Battery.html
They do work but they are not miracle drinks, you need to tear up your muscles sufficiently by working out so they protein can be used to build muscle. And plus diet is everything, you are what you eat.
Creatine is just a cell volumiser (retains water) so you look big. Unless you're bulking for a mr universe competition i really have no idea why people want to use it.
Last edited by m3thod (2008-11-08 19:00:30)
Blackbelts are just whitebelts who have never quit.
first - how is your diet
3 or 4 times a week for an hour each sounds pretty solid, and watch what you eat. Have a protein shake immediately after your workout.argo4 wrote:
like how regularly? an hour 3 times a week is good?TheAussieReaper wrote:
inb4 Steroids.
Protein is what you want, so long as you take it and exercise very regularly.
If you want, check out creatine. As far as I know, you take 2 pills a day of creatine (or somethin like that) and what it does is allow your muscles to absorb more water, so it 1. makes your muscles look bigger and 2. allows you to get that extra push for one more rep in each set of your work out. Once you stop taking it however, you have to pee like a race horse cause of the water draining from your muscles lol. My sources also tell me it is completely safe.
good luck!
iirc if you take supplements and have a lax workout or don't bother, it gets converted to fat pretty quickly.
dont spend your money on that supplement junk. just a good diet will be fine.
A bloke at my work uses steriods, hes had not side effects and hes huge! I still wouldnt take it though..too risky.
Yeah, I'll bet you haven't seen him without underwear on. lolELITE-UK wrote:
A bloke at my work uses steriods, hes had not side effects
Plus, your body tries to fight the extra testosterone by releasing estrogen to get the balance right. Then you grow man boobs. So to combat that effect you have to take an estrogen blocker. Which causes other problems.
The guy is a fucking idiot if he is taking steroids.
Creatine will make you look like a huge, but flabby mass. It makes your muscles turn to mush, pretty much like slightly tighter fat. My 8th grade teacher who happened to be a major pedo used that shit and he looked like a fuckin retard.Canadianloser wrote:
3 or 4 times a week for an hour each sounds pretty solid, and watch what you eat. Have a protein shake immediately after your workout.argo4 wrote:
like how regularly? an hour 3 times a week is good?TheAussieReaper wrote:
inb4 Steroids.
Protein is what you want, so long as you take it and exercise very regularly.
If you want, check out creatine. As far as I know, you take 2 pills a day of creatine (or somethin like that) and what it does is allow your muscles to absorb more water, so it 1. makes your muscles look bigger and 2. allows you to get that extra push for one more rep in each set of your work out. Once you stop taking it however, you have to pee like a race horse cause of the water draining from your muscles lol. My sources also tell me it is completely safe.
good luck!
Just workout regularly, add some cardio in and watch what you eat, just try not to eat a ton or eat food thats really fatty. If you want to get bigger then take protein, it will help, but you have to keep up with your workouts.
you can work out how much protein you need per day for muscle building. We'll use me as an example:
i weigh 81kg and have 13% body fat.
therefore the amount of lard i am carrying = 81*0.13 = 10.53
therefore the amount of lean muscle mass i am carrying = 81-10.53 = 70.47kg
to workout your intake of protein per day for muscle gain it is recommended an intake of 2.5g/3g of protein per 1kg of lean muscle.
therefore 2.5*70.47 = 176g of protein per day.
tbh i eat more than this as i am a raving carnivore but the above calculations are a good indication of how much protein you need to feed your body for muscle growth.
i weigh 81kg and have 13% body fat.
therefore the amount of lard i am carrying = 81*0.13 = 10.53
therefore the amount of lean muscle mass i am carrying = 81-10.53 = 70.47kg
to workout your intake of protein per day for muscle gain it is recommended an intake of 2.5g/3g of protein per 1kg of lean muscle.
therefore 2.5*70.47 = 176g of protein per day.
tbh i eat more than this as i am a raving carnivore but the above calculations are a good indication of how much protein you need to feed your body for muscle growth.
Last edited by m3thod (2008-11-08 19:38:42)
Blackbelts are just whitebelts who have never quit.
I recommend zma boosts your testosterone naturally. Glutamine is good for recovery.
Question. How can I find out how much protein I am eating per day?
I always start off the day with breakfast, eat bowl or two of cereal, or couple eggs, or something. Then have lunch, lets call the average school lunch for me 2 chicken sandwiches, 2 chocolate milks(1 pint each), and a bag of chips. Snack sometime after school, cookies with a quart of skim milk(I know thats 64g of protein). Dinner consists of w/e, some kinda meat, some kinda starch, and some kinda veggies. Protein shake, which is 22g, after my workout(if I have one that day) and before I go to bed(everyday).
I am trying to gain muscle mass, I have been lifting for the past 8 months, bout hour and half 3 or 4, sometimes 5 days a week. I also run. I have never had a weight problem, high metabolism. But possibly partly because of that, I am unable to gain muscle weight. Im 5'8 and 138 pounds. When I first started working out(I run as well), I lost maybe 2 pounds, but at that time, after the weight loss, I was 5'7 and 135.
As I said before, I dont have a problem with fat, Im rather proud of my abs, but I cant gain muscle mass. Strength I have gained. When I first started working out I could only bench 65 pounds(45 pound bar and two 10 pound weight plates, I have tripled that, but I still look like the kid I did before(not overly skinny, but enough that people who don't know me assume that Im weak.)
Back to the reason I made this post though, is there any way to figure out how much protein Im taking in, and is it possible for me to gain muscle mass, or am I gonna have to wait until Im in my 20's(17 at the moment).
I always start off the day with breakfast, eat bowl or two of cereal, or couple eggs, or something. Then have lunch, lets call the average school lunch for me 2 chicken sandwiches, 2 chocolate milks(1 pint each), and a bag of chips. Snack sometime after school, cookies with a quart of skim milk(I know thats 64g of protein). Dinner consists of w/e, some kinda meat, some kinda starch, and some kinda veggies. Protein shake, which is 22g, after my workout(if I have one that day) and before I go to bed(everyday).
I am trying to gain muscle mass, I have been lifting for the past 8 months, bout hour and half 3 or 4, sometimes 5 days a week. I also run. I have never had a weight problem, high metabolism. But possibly partly because of that, I am unable to gain muscle weight. Im 5'8 and 138 pounds. When I first started working out(I run as well), I lost maybe 2 pounds, but at that time, after the weight loss, I was 5'7 and 135.
As I said before, I dont have a problem with fat, Im rather proud of my abs, but I cant gain muscle mass. Strength I have gained. When I first started working out I could only bench 65 pounds(45 pound bar and two 10 pound weight plates, I have tripled that, but I still look like the kid I did before(not overly skinny, but enough that people who don't know me assume that Im weak.)
Back to the reason I made this post though, is there any way to figure out how much protein Im taking in, and is it possible for me to gain muscle mass, or am I gonna have to wait until Im in my 20's(17 at the moment).
Your protein intake sounds fine.Commie Killer wrote:
Question. How can I find out how much protein I am eating per day?
I always start off the day with breakfast, eat bowl or two of cereal, or couple eggs, or something. Then have lunch, lets call the average school lunch for me 2 chicken sandwiches, 2 chocolate milks(1 pint each), and a bag of chips. Snack sometime after school, cookies with a quart of skim milk(I know thats 64g of protein). Dinner consists of w/e, some kinda meat, some kinda starch, and some kinda veggies. Protein shake, which is 22g, after my workout(if I have one that day) and before I go to bed(everyday).
I am trying to gain muscle mass, I have been lifting for the past 8 months, bout hour and half 3 or 4, sometimes 5 days a week. I also run. I have never had a weight problem, high metabolism. But possibly partly because of that, I am unable to gain muscle weight. Im 5'8 and 138 pounds. When I first started working out(I run as well), I lost maybe 2 pounds, but at that time, after the weight loss, I was 5'7 and 135.
As I said before, I dont have a problem with fat, Im rather proud of my abs, but I cant gain muscle mass. Strength I have gained. When I first started working out I could only bench 65 pounds(45 pound bar and two 10 pound weight plates, I have tripled that, but I still look like the kid I did before(not overly skinny, but enough that people who don't know me assume that Im weak.)
Back to the reason I made this post though, is there any way to figure out how much protein Im taking in, and is it possible for me to gain muscle mass, or am I gonna have to wait until Im in my 20's(17 at the moment).
The amount of time you spend lifting weights isn't as important as the way you're lifting them. Right away I can tell you that if you're lifting 5 days a week, you are probably not giving your muscles time to repair themselves. Are you alternating muscle groups, or doing the same things all 5 days of the week? After working a muscle group, don't work it again for at least two days. Three to four is better.
You may already be doing this, but to build size you need to do small sets of heavy weights. Take benching, for example. Pick a weight that is so heavy you can barely finish 6 reps with it. Use a spotter and do three to five sets of six. It's okay if you can't finish the last one or two of the last couple sets. Change up your routine every so often too. Don't just do straight benches to build your chest. Switch it up with dips, butterflies, inclines, declines, etc. Your muscles will adapt to anything if you do it enough. Keep them guessing. That means occasionally doing high reps with low weights too, as well as changing your pace. Lift quickly sometimes, lift slowly sometimes.
One last thing to remember is to not expect miracles. You're not going to get huge in 8 months. Some people build muscle more slowly than others (it takes me forever) and most of the big guys you see have worked out for years. In short, remember: rest, heavy weights, variety, good form and patience. You'll get there.
Last edited by chittydog (2008-11-08 22:49:51)
I was kinda starting out at low weight, high reps, and working my way up to high weight, low reps throughout the workout. But yeah, I work the same muscles generally each day.
I'm reminded of "Bob" from Fight Club.
Last edited by jsnipy (2008-11-08 23:44:56)
I started doing that, just last week i weighed myself and i put on half a stone...or 6 pounds of muscle.Commie Killer wrote:
I was kinda starting out at low weight, high reps, and working my way up to high weight, low reps throughout the workout. But yeah, I work the same muscles generally each day.
Don't listen to just one person, you'll get told so many different things to do, take a shake before, no after, don't do this, do that. Creatine is good, but only the expensive potent ones really work, and they use water retention, so once you stop using them you're muscle mass will go down, i tend to use LA whey as my protein shake, has all the extra shit in there, essential amino's and stuff. Plus drinking protein shakes and not working out wont get you fat as someone pointed out, you'll just piss it all out and it'll be a complete waste of money.
I'd say a fairly healthy diet with lots of protein in plus two shakes a day is good, one before bed with milk and one after your workout with water....or milk, you really need slow releasing carbs an hour or so before your workout as opposed to protein.
You need to set up a regime for yourself, just because one thing works for one guy doesn't mean it'll work for you. Try out different websites, http://www.lamuscle.com/]LA Muscle , Muscle and Fitness and Mens Health. Read up on the different articles and get an idea for yourself of what you need to do. GL
I'd say a fairly healthy diet with lots of protein in plus two shakes a day is good, one before bed with milk and one after your workout with water....or milk, you really need slow releasing carbs an hour or so before your workout as opposed to protein.
You need to set up a regime for yourself, just because one thing works for one guy doesn't mean it'll work for you. Try out different websites, http://www.lamuscle.com/]LA Muscle , Muscle and Fitness and Mens Health. Read up on the different articles and get an idea for yourself of what you need to do. GL
Don't bother trying to gain mass at 17, you'll just kill your joints and end up a cripple, work on your fitness.Commie-Killer wrote:
Back to the reason I made this post though, is there any way to figure out how much protein Im taking in, and is it possible for me to gain muscle mass, or am I gonna have to wait until Im in my 20's(17 at the moment).
Then in your 20s you'll have an easier time if you still want to gain mass.
Fuck Israel
Eat protein, exercise, lift weights.
If you don't gain muscle mass, you'll be fit. Once you do mature a bit more, the weight will set in and be used to build muscles. I have somewhat of the same problem (eat tons of protein but gain no weight), but I'm only 17 as well. Most of your food intake is probably being used to keep you growing.
But TBH I'm no trainer, so take my words with a grain of salt.
If you don't gain muscle mass, you'll be fit. Once you do mature a bit more, the weight will set in and be used to build muscles. I have somewhat of the same problem (eat tons of protein but gain no weight), but I'm only 17 as well. Most of your food intake is probably being used to keep you growing.
But TBH I'm no trainer, so take my words with a grain of salt.
Screw that stuff, just drink water, eat well and hit the gym regularly.
Small hourglass island
Always raining and foggy
Use an umbrella
Always raining and foggy
Use an umbrella
legs one day
chest the next
swim a little after each workout if you have a pool or one at your gym.
repeat
water water water when working out
vitamin water afterwards.
protein shake in the morning. just get the powder you blend into a smoothie, its light and tastes real good.
PS: dont do reverse pushups. my back still hurts from friday.
chest the next
swim a little after each workout if you have a pool or one at your gym.
repeat
water water water when working out
vitamin water afterwards.
protein shake in the morning. just get the powder you blend into a smoothie, its light and tastes real good.
PS: dont do reverse pushups. my back still hurts from friday.
Last edited by SealXo (2008-11-09 14:49:17)
Creatine gave me a kidney stone (8 years ago). Make sure you drink plenty of water if you use it. It's a very temporary effect though. I would not recommend it.
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