Muscle Building

[Kaotic Lazagna]

Okay, so I'm trying to gain weight, primarily muscle mass. I only weigh 130lbs, and I'm wondering which brand of protein should I get to gain muscle mass the quickest. I just went through a case of Premier high protein from Costco, and been working out everyday; one day my upper half and abs, the next day my lower half and abs, alternating. I'm also factoring price here. TIA :thumbsup:

[SailDesign]

Blech! Eat real food and find someone who needs a few cords of wood chopped and stacked. Then you'll get some good all over muscules! :smile:

[Kaotic Lazagna]

Blech! Eat real food and find someone who needs a few cords of wood chopped and stacked. Then you'll get some good all over muscules! :smile:

hahaha, I'm eating 1.5-2 times more now than I normally do. :biggrin:

Chopped wood and stacked, huh? I don't live around anyone who is in need of that task :laugh:. Plus, I'll probably miss with the axe. hahaha

[frownonfun]

i agree with saildesign on eating real food BUT if you wanna gain muscle mass you should be eating every 3-4 hours and that's near impossible to do solely on real food. unless you wanna be one of those guys that carries around a cooler of food everywhere. i wouldn't worry about protein powders so much as buying some good meal replacements. that's your best bet. protein bars and shakes. and imo brand is not important... protein is protein. well, sort of. at the end of the day it comes down to what you can stand to eat or drink. make sure it's whey protein though. and for mass it's always been my rule of thumb that for every pound of body weight you should consume a gram of protein. so you should be consuming at least 130grams of protein a day.

as far as the workout you are probably a hard gainer so no working out everyday. sounds like it would make u bigger but it won't. i'd split your muscle groups up into days like chest/tri, legs/abs, shoulders/back/bi. then take a day off.

[Kaotic Lazagna]

i agree with saildesign on eating real food BUT if you wanna gain muscle mass you should be eating every 3-4 hours and that's near impossible to do solely on real food. unless you wanna be one of those guys that carries around a cooler of food everywhere. i wouldn't worry about protein powders so much as buying some good meal replacements. that's your best bet. protein bars and shakes. and imo brand is not important... protein is protein. well, sort of. at the end of the day it comes down to what you can stand to eat or drink. make sure it's whey protein though. and for mass it's always been my rule of thumb that for every pound of body weight you should consume a gram of protein. so you should be consuming at least 130grams of protein a day.

as far as the workout you are probably a hard gainer so no working out everyday. sounds like it would make u bigger but it won't. i'd split your muscle groups up into days like chest/tri, legs/abs, shoulders/back/bi. then take a day off.

Yup, I give my upper half a day off when I'm working out my lower half. Sorry if I didn't explain that right in my first post. hahaha. I also thought that it's best to have a mixed whey/casein protein???? Whey for quick metabolism, and casein for slow metabolism? Oh, and I'm also snacking on peanuts, not sure if that'll help me gain weight tho.

But man 130 g a day!!!!!!!!!!!!!!!!!!!!!!!!! I was just taking 30 g in addition to the protein I got from food. hahahaha. Time to head back to Costco (either today or tomorrow, lol).

[Kaotic Lazagna]

On another note, I was able to gain 2.x lbs in a week. I weighed 128 lbs last week. hahaha. I weighed my self at the same place, and roughly at the same time.

[frownonfun]

just to clarify here would be an ideal split IMO

monday - Legs/Abs (bcuz they suck and it's best just to get them out of the way first
tuesday - Chest/Triceps
wednesday - Shoulders/Back/Biceps
thursday - OFF
friday - Legs/abs
sat and sun - OFF maybe do some cardio if you are into that
monday -Chest/Triceps
tueday - Shoulders/Back/Biceps
wednesday - Legs/Abs
thursday - OFF
friday - Chest/Tricpes


and so on like that so that every week you do one of the workouts twice, once on monday then again on friday. and really if you wanted to you could make it a four day split putting shoulders by themselves on thursday and then taking three days off doing cardio on a few of them if you want and starting the split back over on monday.

[Kaotic Lazagna]

just to clarify here would be an ideal split IMO

monday - Legs/Abs (bcuz they suck and it's best just to get them out of the way first
tuesday - Chest/Triceps
wednesday - Shoulders/Back/Biceps
thursday - OFF
friday - Legs/abs
sat and sun - OFF maybe do some cardio if you are into that
monday -Chest/Triceps
tueday - Shoulders/Back/Biceps
wednesday - Legs/Abs
thursday - OFF
friday - Chest/Tricpes


and so on like that so that every week you do one of the workouts twice, once on monday then again on friday. and really if you wanted to you could make it a four day split putting shoulders by themselves on thursday and then taking three days off doing cardio on a few of them if you want and starting the split back over on monday.

Wow, do muscles really take that long to heal? Thanks for the tip.

[White Yaris]

Eat 6 meals a day man. Try focus on eating a lots of proteins and carbs. Avoid cardios/cores exercise that way you can gain mass in better results. Also, drink a lot lots of water too. And remember its not something that would happen overnight or within a week :smile:. Good luck gain muscles!

[frownonfun]

Yup, I give my upper half a day off when I'm working out my lower half.

no i see what you are saying i just always preferred, and got more results from, a more isolated split. if i were to do the upper one day then lower the next i would follow those two days with a rest day. i just can't stress rest enough for us lightweights. lol. i only weigh like 145-150ish myself.

and when i say 130grams i do mean total for the whole day with what you take in with meals included.

[Klinton]

just to clarify here would be an ideal split IMO

monday - Legs/Abs (bcuz they suck and it's best just to get them out of the way first
tuesday - Chest/Triceps
wednesday - Shoulders/Back/Biceps
thursday - OFF
friday - Legs/abs
sat and sun - OFF maybe do some cardio if you are into that
monday -Chest/Triceps
tueday - Shoulders/Back/Biceps
wednesday - Legs/Abs
thursday - OFF
friday - Chest/Tricpes




and so on like that so that every week you do one of the workouts twice, once on monday then again on friday. and really if you wanted to you could make it a four day split putting shoulders by themselves on thursday and then taking three days off doing cardio on a few of them if you want and starting the split back over on monday.


if you dont have the rest day you are going to burn yourself out but if you put in the work the mass will come i once weighted 145 now i weight 180 its all about the work you put it and eatting right

[frownonfun]

Wow, do muscles really take that long to heal? Thanks for the tip.

genetics is usually working against us little people. bigger guys can afford to do workouts twice a day, four hours a workout but it's my experience that people with less muscle mass to begin with should stick to shorter workouts with lots of rest in between. everyone is different though. genetics is going to have a lot to with what you will be able to accomplish and how.

Avoid cardios/cores exercise that way you can gain mass in better results.

and yeah i'll agree cardio wont help you gain mass but it's so gosh darn good for you that i can't recommend someone not do it.

[Duskin9]

From my experience in working out if you are trying to put on mass first thing i would do is go get your bodyfat tested and have them calculate your lean body mass. To calculate this number you multiply your body weight X your body fat percentage. That number it gives you is your actually lean body mass(LBM) this is what you want to be feeding and making more of. Once you obtained your LBM you will want to figure how much carbs and proteins you should be taking in. If i'm bulking up i take around 1.5g of protein per pound LBM and i take anywhere from 2.0-2.5g of carbohydrates per pound of LBM. Keep in mind you want to stay away from simple carbohydrates (ie. sugar... ect.) Even though sugars or any fast absorbing high glycemic index carbohydrates can be beneficial first thing in the morning or after workout. During the day when your not working out you should be consuming low glycemic index carbs as in oatmeal, whole grains(bread, pasta), and brown rice and things of that sort. The split work out is a good start that you see ahead, but i would definitely do core work outs as the are essential and you will make gains faster. If you want more info pm and i can help you get into the physique you dream of! and anyone for that matter that reads this and wants some help just pm me!

[supmet]

Blech! Eat real food and find someone who needs a few cords of wood chopped and stacked. Then you'll get some good all over muscules! :smile:

+1

Most of the other techniques described here are for body building.

At 130 you need to take it slow. 2 pounds a week is pretty much the max you can safely lose or gain. You can permanently change your metabolism fairly easily, and then all the weight you put on will turn to fat the second you stop working out. As Duskin said, its not just about protein. Any system that doesn't recommend a somewhat balance diet is retarded.

Eat fat, protein, carbohydrates, drink water, do anaerobic AND aerobic exercise. You'll put weight on eventually. Nothing worth having is free or easy. It may seem like there are easier ways, but you always pay for it in the end.

[jinxor]

Creatine > WPI (Whey Protein Isolate) > WPC (Whey Protein Concentrate)

Mostly, ppl who want to gain weight (in muscle) should have protien supplements.... Creatine being the most effective. Mix with milk for better results. Mix with Juice/ water for lean protien

[frownonfun]

please don't waste your money on creatine.

[jinxor]

Then, the best option is to have a lot of protein based food (like tofu) :laugh:

[PETERPOOP]

Eat steak and rice. Eat before you go to sleep. Don't do cardio. Lift heavy. Low reps, heavy weights.

ps: creatine will just make you bloated.

[eTiMaGo]

come stay with my mom for a month :biggrin:

[Aothachos]

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

[m911gt]

eat lots of skinless chicken and eggs, drink plenty of water and exercise regularly.

[Kaotic Lazagna]

Eat 6 meals a day man. Try focus on eating a lots of proteins and carbs. Avoid cardios/cores exercise that way you can gain mass in better results. Also, drink a lot lots of water too. And remember its not something that would happen overnight or within a week :smile:. Good luck gain muscles!

hahaha, I stay away from cardio in the mean time. Although, I really should start that once I bulk up a bit. Yeah, the 6 meals you mentioned goes with the 3-4 hour meal intervals mentioned earlier too. Thanks.

[Kaotic Lazagna]

no i see what you are saying i just always preferred, and got more results from, a more isolated split. if i were to do the upper one day then lower the next i would follow those two days with a rest day. i just can't stress rest enough for us lightweights. lol. i only weigh like 145-150ish myself.

and when i say 130grams i do mean total for the whole day with what you take in with meals included.

hmmm, I wonder how much protein I'm getting from food. Oh, good to know I can keep doing what I've been doing, but add a rest day on the third day. haha, a more specific split schedule will just get me confused on what I have done already. :laugh:

[Kaotic Lazagna]

if you dont have the rest day you are going to burn yourself out but if you put in the work the mass will come i once weighted 145 now i weight 180 its all about the work you put it and eatting right

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

[Kaotic Lazagna]

genetics is usually working against us little people. bigger guys can afford to do workouts twice a day, four hours a workout but it's my experience that people with less muscle mass to begin with should stick to shorter workouts with lots of rest in between. everyone is different though. genetics is going to have a lot to with what you will be able to accomplish and how.


Yeah, my metabolism is so friggin' fast! I'll feel sore/tight, but it'll go away after a resting period. I'm benching 140lbs at the max right now...kinda low :frown:

[Kaotic Lazagna]

From my experience in working out if you are trying to put on mass first thing i would do is go get your bodyfat tested and have them calculate your lean body mass. To calculate this number you multiply your body weight X your body fat percentage. That number it gives you is your actually lean body mass(LBM) this is what you want to be feeding and making more of. Once you obtained your LBM you will want to figure how much carbs and proteins you should be taking in. If i'm bulking up i take around 1.5g of protein per pound LBM and i take anywhere from 2.0-2.5g of carbohydrates per pound of LBM. Keep in mind you want to stay away from simple carbohydrates (ie. sugar... ect.) Even though sugars or any fast absorbing high glycemic index carbohydrates can be beneficial first thing in the morning or after workout. During the day when your not working out you should be consuming low glycemic index carbs as in oatmeal, whole grains(bread, pasta), and brown rice and things of that sort. The split work out is a good start that you see ahead, but i would definitely do core work outs as the are essential and you will make gains faster. If you want more info pm and i can help you get into the physique you dream of! and anyone for that matter that reads this and wants some help just pm me!

Cool. I know my BMI in highschool was like 9%, but I think it's gone up to 19% since I began college. Thanks, please do tell me more tips on gaining more muscle.

[Kaotic Lazagna]

+1

Most of the other techniques described here are for body building.

At 130 you need to take it slow. 2 pounds a week is pretty much the max you can safely lose or gain. You can permanently change your metabolism fairly easily, and then all the weight you put on will turn to fat the second you stop working out. As Duskin said, its not just about protein. Any system that doesn't recommend a somewhat balance diet is retarded.

Eat fat, protein, carbohydrates, drink water, do anaerobic AND aerobic exercise. You'll put weight on eventually. Nothing worth having is free or easy. It may seem like there are easier ways, but you always pay for it in the end.

I think I'm getting a balance diet (aside from vegies and fruits). Yeah, I'm trying to slow down my metabolism. Do you have any suggestions on how to do that? Thanks for the tips.

[Kaotic Lazagna]

Eat steak and rice. Eat before you go to sleep. Don't do cardio. Lift heavy. Low reps, heavy weights.

ps: creatine will just make you bloated.

hahaha, I eat dinner waaaay late at night, near bed time. hahaha. Yeah, I lift as much as I can (while keeping good form), and do 8 reps and 3 sets. That's good, right?

[Kaotic Lazagna]

come stay with my mom for a month :biggrin:

I wish. My mom cooks some good food! I'm with her for a week while on my spring break. So I'm being fed well :laugh:

[Kaotic Lazagna]

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

Where can I get this pro-NOS? Your workout schedule is more like mine, although I do 3 sets of sit-ups with 30-second planks following each set. Yeah, I'm using the pooper more with the 30g of supplemental protein I'm getting already. :laugh:

[Kaotic Lazagna]

eat lots of skinless chicken and eggs, drink plenty of water and exercise regularly.

Ah, sounds like L&L. Kinda miss working there....for the free food. lol.

[JBougie]

I sent you a PM

[frownonfun]

just to follow up on some of the many questions you still have...

sets and reps: i'd say 3 sets of 8 is good. i usually like to do a pyramid type thing like 10, 8, 6. one thing you also might wanna think about doing is going up 5 or 10 pounds with every set. plus it's good to change your workout about every month so you don't get bored and to help continue muscle growth.

eating right: well that all depends on your goals. personally if you are just looking to bulk up i wouldn't worry too much about eating perfectly balanced meals. especially being in school and all it just becomes a big PITA. so just keep basic good eating habits in mind like staying away from sweets and cokes and alcohol if you can. drink lots of water like others have said. most importantly you wanna take in enough calories, carbs and proteins to support muscle growth. and if you are eating about 6 or 7 times a day and replacing a few of those meals with proteins shakes and bars you'll probably be covered. i know diet is important but you also gotta be realistic.

metabolism: i know you might think it sucks to have a fast metabolism but it's only gonna slow the older you get so be happy that you can break down and process foods so efficiently. it's a good thing. unless you get stuck in the desert or something. then you are fucked.

Max: the last thing you wanna do is WORRY about how little you are doing. the fact is you gotta start somewhere. just set a few small personal goals and make a commitment to reach them. who cares what everyone else is benching.

anyway other than that seems most of the advice in here is pretty sound so just follow it and stick with it.

[Kaotic Lazagna]

I sent you a PM

Got it and PM'ed back :smile:

[Kaotic Lazagna]

just to follow up on some of the many questions you still have...

sets and reps: i'd say 3 sets of 8 is good. i usually like to do a pyramid type thing like 10, 8, 6. one thing you also might wanna think about doing is going up 5 or 10 pounds with every set. plus it's good to change your workout about every month so you don't get bored and to help continue muscle growth.

eating right: well that all depends on your goals. personally if you are just looking to bulk up i wouldn't worry too much about eating perfectly balanced meals. especially being in school and all it just becomes a big PITA. so just keep basic good eating habits in mind like staying away from sweets and cokes and alcohol if you can. drink lots of water like others have said. most importantly you wanna take in enough calories, carbs and proteins to support muscle growth. and if you are eating about 6 or 7 times a day and replacing a few of those meals with proteins shakes and bars you'll probably be covered. i know diet is important but you also gotta be realistic.

metabolism: i know you might think it sucks to have a fast metabolism but it's only gonna slow the older you get so be happy that you can break down and process foods so efficiently. it's a good thing. unless you get stuck in the desert or something. then you are fucked.

Max: the last thing you wanna do is WORRY about how little you are doing. the fact is you gotta start somewhere. just set a few small personal goals and make a commitment to reach them. who cares what everyone else is benching.

anyway other than that seems most of the advice in here is pretty sound so just follow it and stick with it.


Thanks. Big help with this topic. LMAO @ the desert comment.

I drink lots of water, and the soda I drink is usually Barqs rootbeer. I'll drink a beer or two on the weekends, and have hard liquor once in a while. And the types of food I eat is fast food like Subway or Chinese food. I eat a lot of sushi as well, and eat my mom's cooking on the weekends. I think I'll start off lower in weight, and do the stacking/pyramid thing you said. Thanks again.

[Klinton]

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

im a college student too chicken takes 3 minutes to make boss i learned that in the Army when thats all i ate you can get some skinless chicken and a stove top and there you go wal-mart man its like 5 bucks for 5 pound bag that and some vegs on the stove top some beard easy good meal!!!! good luck man:cool:

[TEHxFALLEN V1.2]

Yeah, my metabolism is so friggin' fast! I'll feel sore/tight, but it'll go away after a resting period. I'm benching 140lbs at the max right now...kinda low :frown:

You think that's low.. I've been benching 100lbs for almost a year now.... I think I have problems.. lol
Thanks for starting this thread KL, I'll be looking at this!

[fnkngrv]

One thing that you need to make sure of K is that you don't take breaks, as in a week here or there. Your body needs to keep a minimum muscle memory otherwise you will always plateau and not reach your true potential. Case in point. I began working out again when I got here to Afghanistan. I weighed in at 248 when I arrived in October and was benching a measly 45lb bar with a pair of 25s (95lbs) at 3 sets of 10 reps...terrible! I have also not weight trained for 8 years. After the first 2 months I was up to the 45lb bar with a pair of 45s and 25s (185lbs) 4 sets of 20 reps. When I got promoted at the end of the 2 months and moved from Sharana to Bagram I began to travel a lot due to the job requirements. My workout routine became more sporadic and since I was not on a regualr schedule my performance as well as building capabilities have changed drastically. I am still working out whenever I can, but I am hovering at the 45lb bar with the pair of 45s (135lbs) right now at 3 sets of 15-20 reps. I can occasionally throw up the 185 again, but not as consistent as when having a regular program. I weighed in 2 weeks ago which was my 5 month mark and I had dropped down to 230 with much larger muscles and a noticeable better mod section. This is great for me because my goal is to be around 220, but solid with decent definition, but I know for a fact that if I had been able to stay at the regular training intervals I would have much better results. The biggest hurdle to overcome is the mental aspect. When I was a teenager and then in college I was a string bean. I would work out like mad, but always never gained in mass. I beat myself up about it all the time. When I joined the military at the age of 21 I was 6' 2" and weighted in at 145! Through basic and AIT for the Army I bumped up to 180 in the 5 months becoming pretty solid. Sure the military changed my diet, but not by much. I truly think that the biggest thing was the mental aspects. Having people to work out with and to keep you mentally motivated is a big key I think that many miss out on. It is the simple philosophy of mind over matter. Just like those last 3 reps that you swear you can't do, but you push through them (even if sometimes your buddy gives you a small finger lift at the top of the rep). Those last few reps each set are critical as well. That is when you feel the most burn. You need to tear your muscles (in a good way without over extending yourself) so that the tissue can fill in the torn gaps during recovery. What someone said earlier is true about protein...your body can only process roughly 30mg of it per day. I would stay away from the sports bars/snacks that only provide around 7-10mg per serving after your workouts because your body will just process it as normal intake and not actually use it for muscle recovery and growth. Skinless chicken as mentioned as well is an excellent way to go. Eat lots of it. Do not eat less than 3 hours before bed and if you workout late in the evening eat an apple or two after your workout rather than taking a supplement or shake. When your body is close to static recovery, AKA sleeping, your body will turn those supplements into insulin which will be counter productive to what you are trying to accomplish, hence the apples...it provides simple, natural sugars and carbs to jump start the processes you need for growth during your sleep intervals. The last thing I will share is that supplement stacks are all different for different people, lifestyles, and metabolisms. It takes a lot of research as well as trial/error to find what fits your biological make up.

[SeaYa]

Kaotic,

Browsing through some of your questions....

-do muscles really take that long to heal/recover...at least 36 hours with proper nutrition and hydration.

-you mentioned wanting to slow your metabolism at one point... you don't want that. More muscles will burn more calories, so you just have to keep eating more, and more often. Don't leave out the fruits and veggies either (veggies have many of the essential amino acids that you need for protien synthesis).

-as for protien supplements...if you eat right, you really don't need them (yes, they may be easier than eating the right foods in the proper quantity at the right frequency) The body can only process so much protien into muscle in a given day, the rest it will convert to fat and store (see other's comments about so many grams of protien/lb body weight).

-also, +1 to fnkngrv for continual stress, just don't up the weight you are lifting too fast. Stay at one level of stress (# reps and weight) for at least 2 weeks before making a major addition. Also, give yourself at least one day off a week. You get stronger when you recover from lifting/exercising, not when you lift.

I've got some neat tools I use for diet / calorie balance that I use for my 5000m training, so you can PM me if you want the Excel files. Good luck man!

[Aothachos]

Where can I get this pro-NOS? Your workout schedule is more like mine, although I do 3 sets of sit-ups with 30-second planks following each set. Yeah, I'm using the pooper more with the 30g of supplemental protein I'm getting already. :laugh:

here is the exact link

http://www.vitaminshoppe.com/search/en/query.jsp?q=pro+nos&image.x=0&image.y=0&image=Go&intsource2=main

they are on sale 3 pounds for 36.99$

NOTE ** if you like chocolate the dutch chocolate is unbelievably soooooo gooood omg you will never have any chocolate protein shake like this one lol



ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


With creatine, I wouldn't take it to tell you the truth. Personally I wouldn't, in some cases people have good side effects and bad side effects. All it really does is put water in your muscles so your muscles seem more larger. When you flex, you can feel your muscles a little more squishy than hard due to the water in them. In some cases it can cause kidney stones. You will have more energy yes and feel also stronger. But I took it for a little bit and stopped after awhile, its a waste of money. So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

[PETERPOOP]

hahaha, I eat dinner waaaay late at night, near bed time. hahaha. Yeah, I lift as much as I can (while keeping good form), and do 8 reps and 3 sets. That's good, right?

I am talking more like 5 reps 5 sets. HEAVY!

[cali yaris]

Kaotic,
How many calories are you eating and how many of them are protein?
If you're not accounting for them, write it down for at least 3 days.

I went from 131 to 160, but it took a while.

[Aothachos]

Kaotic,
How many calories are you eating and how many of them are protein?
If you're not accounting for them, write it down for at least 3 days.

I went from 131 to 160, but it took a while.

when you don't want to gain weight you gain it faster for some reason, and when you do, you don't gain any weight lol ive seen skinny people eat so much and they are like no matter how much i eat i don't even gain a pound.

[Kaotic Lazagna]

im a college student too chicken takes 3 minutes to make boss i learned that in the Army when thats all i ate you can get some skinless chicken and a stove top and there you go wal-mart man its like 5 bucks for 5 pound bag that and some vegs on the stove top some beard easy good meal!!!! good luck man:cool:

I keep seeing "stainless" when you guys say "skinless". lol. 3 minutes, eh? That's less time it takes me to go down the street to Subway. I'll most likely get some and experiment on flavoring. hehe.

[Kaotic Lazagna]

You think that's low.. I've been benching 100lbs for almost a year now.... I think I have problems.. lol
Thanks for starting this thread KL, I'll be looking at this!

Dude, I was stuck at 90-100, and my friend was like, try 150. So I tried it. Couldn't do it, and he told me to arch my back a little since that's what his trainer told him to do. Took a deep breath, exhaled while pushing, and I got it up. I did one set in 150, but no more. I finished another three sets with 140. Give it a try. That back thing really works, just don't arch it so much, might hurt your back. hahahaha.

[Kaotic Lazagna]

One thing that you need to make sure of K is that you don't take breaks, as in a week here or there. Your body needs to keep a minimum muscle memory otherwise you will always plateau and not reach your true potential. Case in point. I began working out again when I got here to Afghanistan. I weighed in at 248 when I arrived in October and was benching a measly 45lb bar with a pair of 25s (95lbs) at 3 sets of 10 reps...terrible! I have also not weight trained for 8 years. After the first 2 months I was up to the 45lb bar with a pair of 45s and 25s (185lbs) 4 sets of 20 reps. When I got promoted at the end of the 2 months and moved from Sharana to Bagram I began to travel a lot due to the job requirements. My workout routine became more sporadic and since I was not on a regualr schedule my performance as well as building capabilities have changed drastically. I am still working out whenever I can, but I am hovering at the 45lb bar with the pair of 45s (135lbs) right now at 3 sets of 15-20 reps. I can occasionally throw up the 185 again, but not as consistent as when having a regular program. I weighed in 2 weeks ago which was my 5 month mark and I had dropped down to 230 with much larger muscles and a noticeable better mod section. This is great for me because my goal is to be around 220, but solid with decent definition, but I know for a fact that if I had been able to stay at the regular training intervals I would have much better results. The biggest hurdle to overcome is the mental aspect. When I was a teenager and then in college I was a string bean. I would work out like mad, but always never gained in mass. I beat myself up about it all the time. When I joined the military at the age of 21 I was 6' 2" and weighted in at 145! Through basic and AIT for the Army I bumped up to 180 in the 5 months becoming pretty solid. Sure the military changed my diet, but not by much. I truly think that the biggest thing was the mental aspects. Having people to work out with and to keep you mentally motivated is a big key I think that many miss out on. It is the simple philosophy of mind over matter. Just like those last 3 reps that you swear you can't do, but you push through them (even if sometimes your buddy gives you a small finger lift at the top of the rep). Those last few reps each set are critical as well. That is when you feel the most burn. You need to tear your muscles (in a good way without over extending yourself) so that the tissue can fill in the torn gaps during recovery. What someone said earlier is true about protein...your body can only process roughly 30mg of it per day. I would stay away from the sports bars/snacks that only provide around 7-10mg per serving after your workouts because your body will just process it as normal intake and not actually use it for muscle recovery and growth. Skinless chicken as mentioned as well is an excellent way to go. Eat lots of it. Do not eat less than 3 hours before bed and if you workout late in the evening eat an apple or two after your workout rather than taking a supplement or shake. When your body is close to static recovery, AKA sleeping, your body will turn those supplements into insulin which will be counter productive to what you are trying to accomplish, hence the apples...it provides simple, natural sugars and carbs to jump start the processes you need for growth during your sleep intervals. The last thing I will share is that supplement stacks are all different for different people, lifestyles, and metabolisms. It takes a lot of research as well as trial/error to find what fits your biological make up.

Thanks for the info. Most of the time, I work out alone, so no spotters :frown: Ah, good thing I changed my work out time to mid-day. No more week breaks for me. My workout prior to last week was extremely sporadic, mainly due to a heavier school load (school has to come first), but it's lightened up a bit, and I've been able to go everyday since then. :thumbsup:

[Kaotic Lazagna]

Kaotic,

Browsing through some of your questions....

-do muscles really take that long to heal/recover...at least 36 hours with proper nutrition and hydration.

-you mentioned wanting to slow your metabolism at one point... you don't want that. More muscles will burn more calories, so you just have to keep eating more, and more often. Don't leave out the fruits and veggies either (veggies have many of the essential amino acids that you need for protien synthesis).

-as for protien supplements...if you eat right, you really don't need them (yes, they may be easier than eating the right foods in the proper quantity at the right frequency) The body can only process so much protien into muscle in a given day, the rest it will convert to fat and store (see other's comments about so many grams of protien/lb body weight).

-also, +1 to fnkngrv for continual stress, just don't up the weight you are lifting too fast. Stay at one level of stress (# reps and weight) for at least 2 weeks before making a major addition. Also, give yourself at least one day off a week. You get stronger when you recover from lifting/exercising, not when you lift.

I've got some neat tools I use for diet / calorie balance that I use for my 5000m training, so you can PM me if you want the Excel files. Good luck man!

I'll make Sundays my rest days. hahaha, I take my protein shakes in addition to my meals, so I'm really adding another meal rather than replacing them. Not really sure how those count as meal replacements, I'm still hungry after drinking one of them :laugh:

I'll try to eat more fruits, but I'm slightly allergic. For example, I ate some watermelon in one of our camping trips (I knew I shouldn't have, but I couldn't resist :laugh:), and my lip really did explode. It was bleeding a swollen for a few days. The rest of the fruits will cause me to have swollen lips and itchy ears. I'm also lactose intolerant. Sucks big time.

[Kaotic Lazagna]

here is the exact link

http://www.vitaminshoppe.com/search/en/query.jsp?q=pro+nos&image.x=0&image.y=0&image=Go&intsource2=main

they are on sale 3 pounds for 36.99$

NOTE ** if you like chocolate the dutch chocolate is unbelievably soooooo gooood omg you will never have any chocolate protein shake like this one lol



ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


With creatine, I wouldn't take it to tell you the truth. Personally I wouldn't, in some cases people have good side effects and bad side effects. All it really does is put water in your muscles so your muscles seem more larger. When you flex, you can feel your muscles a little more squishy than hard due to the water in them. In some cases it can cause kidney stones. You will have more energy yes and feel also stronger. But I took it for a little bit and stopped after awhile, its a waste of money. So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

Thanks, I'm also thinking about Muscle Milk from the same site. Thanks for the tips, and I'll be staying AWAY from creatine after that kidney stone comment. hahahha.


I really do appreciate all the help guys. :w00t::drinking:

[Kaotic Lazagna]

I am talking more like 5 reps 5 sets. HEAVY!

I'm pushing my max with my sets, but doing 8 still. hahahaha.

[Kaotic Lazagna]

Kaotic,
How many calories are you eating and how many of them are protein?
If you're not accounting for them, write it down for at least 3 days.

I went from 131 to 160, but it took a while.

hmmm, I'll have to go online and calculate the things I eat. I usually get the same things over and over again, and only change it up when I'm at my moms. I'll start a diet journal.

[Kaotic Lazagna]

when you don't want to gain weight you gain it faster for some reason, and when you do, you don't gain any weight lol ive seen skinny people eat so much and they are like no matter how much i eat i don't even gain a pound.

THAT'S ME!!!!!!!!!!!!! :laugh: :frown:

[nemelek]

When I was in my early 20's I was 5 10 and weighed 135-140. I did everything I could to gain weight. Now I am 52 and weigh 185. I wish I could loose 20 pounds.

[Aothachos]

When I was in my early 20's I was 5 10 and weighed 135-140. I did everything I could to gain weight. Now I am 52 and weigh 185. I wish I could loose 20 pounds.

wow, i was 17 years old at 180lbs now im 18 years old at 205lbs.......i was healthy at 180lbs all of a sudden i started a new job at best buy, and down the road was taco bell, so i ate there every time i had a lunch break, that is where i gained my unhealthy 20lbs....it was horrible, that is when i started to workout again (always said once i reach 200lbs i will start to work out hardcore) and its paying off now :thumbup:

[White Yaris]

you can do it kaotic. When i was 18 and 6' i weight around 160. Then had gf, work, full time student and etc. gained 215 til this year 21 still 6' and started getting myself together 4 months ago. Now 190 but going up by little and little.

I dunno, if its good idea if i did this way drink protein shake and some whole wheat english muffin every morning. I just never bored out with that breakfast idea. Im curious on everyone else ideal breakfast?

[FunctionSpec]

ALSO I would order some glutamine. You only take one scoop or a teaspoon of that after every workout. What it does is help repair your muscles fast, better. So the next day you would not feel as sore as you would usually do. There is no problem in taking this, your body uses glutamine to repair your muscles so your giving your body the extra dosage it needs.


So I only take my protein shake twice a day and glutamine after every workout, they have glutamine in powder form or pill form, i suggest the powder form, I feel it works a lot better.

+1 on the Glutamine. Definitely helps out a lot in muscle recovery so you feel less sore after your workouts. Sucks trying to hit the gym sore and also you take less breaks from sore muscles, lol. I went one week without Glutamine and I thought my body was going to fall apart, lol.

Powder form is best, body absorbs it faster. Also good protein powders already come with Glutamine in it but usually its too low of an amount, like 2-4g so its good to add a bit more to help with muscle recovery.

[frownonfun]

Dude, I was stuck at 90-100, and my friend was like, try 150. So I tried it. Couldn't do it, and he told me to arch my back a little since that's what his trainer told him to do. Took a deep breath, exhaled while pushing, and I got it up. I did one set in 150, but no more. I finished another three sets with 140. Give it a try. That back thing really works, just don't arch it so much, might hurt your back. hahahaha.

hey not trying to be an ass but that trainer is an idiot. just cause positioning yourself some certain way yields better results doesn't make it the correct way. so yeah... try not to arch your back. also don't be one of those guys that puts their feet up on the bench either. yes you'll see plenty of guys way bigger than me doing it but it's still incorrect form.

[kngrsll]

www.crossfit.com

[Kaotic Lazagna]

When I was in my early 20's I was 5 10 and weighed 135-140. I did everything I could to gain weight. Now I am 52 and weigh 185. I wish I could loose 20 pounds.

wow, i was 17 years old at 180lbs now im 18 years old at 205lbs.......i was healthy at 180lbs all of a sudden i started a new job at best buy, and down the road was taco bell, so i ate there every time i had a lunch break, that is where i gained my unhealthy 20lbs....it was horrible, that is when i started to workout again (always said once i reach 200lbs i will start to work out hardcore) and its paying off now :thumbup:

you can do it kaotic. When i was 18 and 6' i weight around 160. Then had gf, work, full time student and etc. gained 215 til this year 21 still 6' and started getting myself together 4 months ago. Now 190 but going up by little and little.

I dunno, if its good idea if i did this way drink protein shake and some whole wheat english muffin every morning. I just never bored out with that breakfast idea. Im curious on everyone else ideal breakfast?

Breakfast for me is anything available. So I usually eat rice and some meat in the morning. lol.

[Kaotic Lazagna]

+1 on the Glutamine. Definitely helps out a lot in muscle recovery so you feel less sore after your workouts. Sucks trying to hit the gym sore and also you take less breaks from sore muscles, lol. I went one week without Glutamine and I thought my body was going to fall apart, lol.

Powder form is best, body absorbs it faster. Also good protein powders already come with Glutamine in it but usually its too low of an amount, like 2-4g so its good to add a bit more to help with muscle recovery.

I just bought some Muscle Milk. Was told there's glutamine in it, but I don't see it in the nutritional facts????

[Kaotic Lazagna]

hey not trying to be an ass but that trainer is an idiot. just cause positioning yourself some certain way yields better results doesn't make it the correct way. so yeah... try not to arch your back. also don't be one of those guys that puts their feet up on the bench either. yes you'll see plenty of guys way bigger than me doing it but it's still incorrect form.

hahaha, I will never put my feet up on the bench. hahaha. Yeah, don't know if it makes a difference, but my friend's trainer is from 24 Hour.

[Kaotic Lazagna]

www.crossfit.com

I'll take a look at that later when I return. I have to go somewhere. hehe.

[johnnypaseo]

Do p90x

[Pitt Yaris]

Protein for the most part is all the same. As others said, eating is key to gaining weight, even when you're not hungry. I'd also add a lot of cardio/weight lifting unless you don't care what kind of weight you gain. I use muscle milk and nitro tech protein, but I've also used protein you find at wal mart.

[FunctionSpec]

I just bought some Muscle Milk. Was told there's glutamine in it, but I don't see it in the nutritional facts????

Its in part of the ingredients labeled "L-Glutamine". There should be about 3g of it. A little more goes a long way.

I like the protein from Costco by EAS. 30 bucks for a 6lb bag. Can't beat that :thumbsup:

[Kaotic Lazagna]

Do p90x

Say what?

[Kaotic Lazagna]

Protein for the most part is all the same. As others said, eating is key to gaining weight, even when you're not hungry. I'd also add a lot of cardio/weight lifting unless you don't care what kind of weight you gain. I use muscle milk and nitro tech protein, but I've also used protein you find at wal mart.

I mainly want muscle mass, and a little (I mean LITTLE) fat. hahaha.

[Kaotic Lazagna]

Its in part of the ingredients labeled "L-Glutamine". There should be about 3g of it. A little more goes a long way.

I like the protein from Costco by EAS. 30 bucks for a 6lb bag. Can't beat that :thumbsup:

Is that the one in the gray bag? I might get that next. My friend is using that (the gray bag one from Costco).

And 3g is good enough, right?

[FunctionSpec]

Its in the purple/chrome bag.

3g may be enough but it really depends on the person. If you feel really sore after your workouts, take a bit more.

[Pitt Yaris]

If you've never lifted weights, just doing that the right way can add 10-15 lbs on your frame. *If you're skinny and don't have much muscle* If you work/run around a lot, you're gonna burn a lot of calories so as I said, eat, eat, eat. Limit fast food simply because of the healthy factor and the food is just "empty calories". Also try to totally cut out soda/pop if you drink it. Drink mostly water, but realize if you're gaining weight short term, it's most likely water and you will lose it. *I learned first hand* Eat all kinds of meats, not just chicken. Being in college and not having time means make numerous meals the day before, make enough to get you through the next day if you're that limited on time. I'm dieting and I hate making the same meals every few hours from scratch so i make a bunch, put in the fridge, then microwave or eat cold later.

[Pitt Yaris]

I would also want nothing to do with a personal trainer, unless it's a friend with the knowledge helping for free. I've never understood paying a personal trainer. People can find the right diet to work for themselves and others can search the internet for proper weight lifting routines.

[Kaotic Lazagna]

Hehehe, I'm getting advice from a friend who has a personal trainer, but frown doesn't think he's teaching my friend the right things.

I've gained 3lbs since I started, but I'm thinking most of that is at my thighs and legs. hahahaha. But yeah, I'll probably do what you said and just cook more than just one meal. Thanks :thumbsup:

[PETERPOOP]

If you've never lifted weights, just doing that the right way can add 10-15 lbs on your frame.

So true. The worst is when you hit a plateau

[Mouse]

Muscle Milk is bad...It has too much fat(the bad type of fat)which is why it's the best tasting protein you'll take.

Arching you're back while benching....Go ahead and do that if you want to break it. It's the same when working out legs. You never lock your legs it will destroy your knees.

N-Large protein...you can buy it in a bucket....I believe it has 53g of protein and 80 something carbs per shake. You want to take 2 grams of protein per pound to bulk up.

Another product you can take aside with the protein is NO-Xplode. Take it before workout. You will get an insane pump. Trust me I max out on bench 275lbs and leg press I can do 810lbs 4 times.

The pyramid workout is the best way to go...But I suggest 4 sets instead of 3. So do 10...8...6..4. Move on to the next workout. Do at minimum 5 different workouts a day.

Monday....Chest
Tuesday...Arms
Wednesdays...Back and shoulders
Thursdays...Legs
Fridays...Chest and arms

Plus every two weeks I change my workout completely...Gotta keep your body guessing.
I got to.....

Mondays...Circuit training
Tuesdays....Cardio
Wednesdays....Circuit training
Thursdays...Cardio
Fridays...Circuit training

And then i go back to the first workout above...But you need to remember that everyone is different. So what might work for me could possibly not work for you.

Good luck.

[Mouse]

If you want i can scan you my workouts tomorrow.

Anothering thing to note....If you miss a day during the week. Just make it up on the weekend.

The circuit training consists of 3x12. No pyramid on circuits.
Cardio ranges from 40 to 60 minutes.

[Kaotic Lazagna]

No clue what circuit training means. A lot of people recommend Muscle Milk??? I'm still deciding on which brand to get after I'm through with the Muscle Milk tho.

Scan your workout? Not sure what you mean, but sure, can you please?

[frownonfun]

No clue what circuit training means. A lot of people recommend Muscle Milk??? I'm still deciding on which brand to get after I'm through with the Muscle Milk tho.

Scan your workout? Not sure what you mean, but sure, can you please?

think he means send you a copy

and as for muscle milk... it just reminds me of that movie with rob schneider where he drinks badger milk. lol. i could never bring myself to buy a protein with such a cheesy name.

circuit training isn't something i'd recommend for someone trying to gain weight but i guess you can always give it a try. anyway to me circuit training is like cardio and muscle building combined. normally when you lift weights you aren't trying to get your heart rate up. this is anaerobic. when you do cardio you goal is to maintain an elevated heart rate. this is aerobic. circuit training combines both in a way. to me though if you have your heart rate up you can't be building muscle mass. building endurance? yes. mass? no. please someone correct me if i am wrong cause circuit training really isn't my area of expertise.

[Mouse]

You're right about the circuit training. I do it basically shock my body....Break it down...In circuit training you workout everything...Not just a specific part of the body.

[Kaotic Lazagna]

hmmm, I don't think I'll be doing circuit training until I bulk up to the size I want. hehe. Thanks for telling me what that is. I guess I won't be getting Muscle Milk next time around.

[frownonfun]

I guess I won't be getting Muscle Milk next time around.


lol... you can always try it and see. this is what i usually use just cause i think it tastes pretty good mixed in with my milk and cheerios. i can't NOT eat cereal in the morning. it just feels wrong.

http://www.affordablesupplements.com/affordablesupplements.com/images/whey.jpg

[PETERPOOP]

hmmm, I don't think I'll be doing circuit training until I bulk up to the size I want. hehe. Thanks for telling me what that is. I guess I won't be getting Muscle Milk next time around.

Muscle Milk is fine. It's just really expensive. You just need whey protein. Maybe buy some carbs supplement powder and mix it in.

You don't need to do circuit training. Just mix up your work outs like every 3 weeks. Oh yah, and lift HEAVY!

[Kaotic Lazagna]

lol... you can always try it and see. this is what i usually use just cause i think it tastes pretty good mixed in with my milk and cheerios. i can't NOT eat cereal in the morning. it just feels wrong.

http://www.affordablesupplements.com/affordablesupplements.com/images/whey.jpg

LOL. I don't eat cereal anymore...since I became lactose intolerant and since cereal never touched me. I would have to eat x amount of bowls to get anywhere near full :laugh:

[Kaotic Lazagna]

Muscle Milk is fine. It's just really expensive. You just need whey protein. Maybe buy some carbs supplement powder and mix it in.

You don't need to do circuit training. Just mix up your work outs like every 3 weeks. Oh yah, and lift HEAVY!

Yeah it is. Probably the cost is due to it actually tasting decent. lol. I gotta switch it up pretty soon, although I've been increasing my weight load every week...does that count?

[Mouse]

When I come back from lunch I'll post up the workout.

[PETERPOOP]

Yeah it is. Probably the cost is due to it actually tasting decent. lol. I gotta switch it up pretty soon, although I've been increasing my weight load every week...does that count?

If this is your first time lifting weights, I don't think you should even switch up your exercises for atleast a month or so. That's just me. Most people switch up their exercises because muscle has memory and they want it to always guess, and they do it if they hit plateus. I hope you are doing legs. Legs are connected to other muscles in the body and are a vital part in making you bigger. Also, one exercise that will make you big......DEADLIFTS. Nuff said.

[Mouse]

If you want to do one workout that does every part of your body.........

POWER CLEANS

[Mouse]

Here is the workout...they are in .pdf format.

[kngrsll]

to be honest, you dont need alot of fancy protein supplements or any anything. you just need to eat more and lift heavy. i put on a good 20 lbs of muscle (from 135-155) by doing the GOMD (gallon of milk a day) and doing squats/deadlifts/bench/shoulder press. im not a huge guy, but i went from skinny to athletic. im not a power lifter, and i dont want to win any medals, i just wanted to be more athletic, and i got it. i used startingstrength.net to build my base. check the site out, the stuff makes sense...

http://www.startingstrength.net/

[frownonfun]

so just checkin up on OP. how's it coming along?

[Kaotic Lazagna]

so just checkin up on OP. how's it coming along?

Thanks for checking up. I started this whole thing at 128lbs, and I'm at 135lbs now, gaining 1-2 pounds a week. I'll be doing P90X this summer, but for now, it's power stacking and eating lots and often. I'm also going to start taking some fish oil capsules as well, just because it can help prevent CAD. Thanks for all of your help.

[PETERPOOP]

lol. dont get use to gaining 1-2lbs a week. ;)