Hey gym rats: Lets talk about proper diet for building muscle...

[TROLL]

I'm looking to pick up some protein powder, I think. I used to use it when I was working out regularly and I saw slow steady results... I'd assume it was a combination of getting into the gym regularly and the diet I was on, including the Protein. My highest weight was about 175, and lowest was about 155-160, which is where I am hovering now.
For me personally, its difficult to gain weight, and I know a handful of guys in here know a lot more than I do about it, so I'm ready to get serious about this and am looking for some help. I'm not personally looking to get too crazy with supplements and whatnot, just looking for a healthy natural diet.
Thanks in advance,
Bryan

[03sLoMaX]

u can take some of my weight, lol

[04PAcruz'n]

first off. what do you want to achieve?

-to be huge (adding mass/weight) or

- low body fat healthy (as in not being concerned about what you weigh just wanting to be healthy) ?

[TROLL]

being healthy is very important... looking to build lean muscle... i'd love to hit that 175 mark again... or even a few pounds more.

[97TurboDSM]

go with NO-Xplode. i've only heard great things about this and will be picking some up myself either today or tomorrow.

[igo4bmx]

rule #1 in protien powders - the bext protien powder you can buy is the one you can actually stomach, and possibly enjoy. Too many people try to sweeten up protien powders with extra sugary calories, and try to hold their nose while chugging it.

secondly, how are you working out? it will take a while for your body to get the feel of working out. Most beginners will shake, and feel awkward working out, but it will take time to feel "comfortable" lifting. When you're comfortable is when you start really increasing intensity, and strive for 110% during sets.

[igo4bmx]

if you want insane gains in size, weight, and strength, check my avatar ;)

[97TurboDSM]

bmx, are those considered steroids? what exactly are they?

[TROLL]

ha i guess i should explain that i do have quite a bit of experience working out so i'm very comfortable in the gym. i've been working out for a solid 4 years or so, unfortunately its really on and off so my conditioning fluctuates with that. with that said i'm always open for new tips and tricks.
when i weighed 170-175 lbs i could bench 225 lbs, but i know thats not the entire picture.
my old plan was getting to the gym 4-5 days a week, busting my ass for about an hour a day, and trying to eat healthy and high in protein, and doing a protein shake once a day, usually after i got back from the gym. good, or where is there room for improvement here?

[igo4bmx]

Troll- you seem like you are a hard gainer, andmay have trouble gaining size.

I suggest you injest alot of protien and here are some tips:
stock up on alot of eggs and chicken. I prefer to buy large bags of tyson chicken from the market, and once a week I cook like 5 lbs of meat, and then i can nuke it whenever i need it and put whatever on it.

eggs- cook like 5-8 egg whites and 1-2 eggs for every morning.

[TROLL]

is there a difference between the protein in things like eggs and chicken versus a protein powder? do you recommend going protein powder in addition to chicken, eggs, etc?

[Rcons]

Originally Posted by TROLL

is there a difference between the protein in things like eggs and chicken versus a protein powder? do you recommend going protein powder in addition to chicken, eggs, etc?

Good question, I also am going to try and start gaining some weight/muscle. I just got over mono and lost over 10 lbs on my already skinny self.

Not fun.

[igo4bmx]

Originally Posted by 97TurboDSM

bmx, are those considered steroids? what exactly are they?

google superdrol and you can read all about it ;)

Originally Posted by TROLL

ha i guess i should explain that i do have quite a bit of experience working out so i'm very comfortable in the gym. i've been working out for a solid 4 years or so, unfortunately its really on and off so my conditioning fluctuates with that. with that said i'm always open for new tips and tricks.
when i weighed 170-175 lbs i could bench 225 lbs, but i know thats not the entire picture.
my old plan was getting to the gym 4-5 days a week, busting my ass for about an hour a day, and trying to eat healthy and high in protein, and doing a protein shake once a day, usually after i got back from the gym. good, or where is there room for improvement here?

can you break down your workout plans? do you work out the whole body each time you go? if not, which body parts do you work on each day?

Originally Posted by TROLL

is there a difference between the protein in things like eggs and chicken versus a protein powder? do you recommend going protein powder in addition to chicken, eggs, etc?

There are concrete numbers of protien bioavailability for different protein sources, but IMO protien is protien. Protein powders are just a convenient way of getting alot of protien without eating non stop

[vwcorradokid]

Originally Posted by TROLL

I'm looking to pick up some protein powder, I think. I used to use it when I was working out regularly and I saw slow steady results... I'd assume it was a combination of getting into the gym regularly and the diet I was on, including the Protein. My highest weight was about 175, and lowest was about 155-160, which is where I am hovering now.
For me personally, its difficult to gain weight, and I know a handful of guys in here know a lot more than I do about it, so I'm ready to get serious about this and am looking for some help. I'm not personally looking to get too crazy with supplements and whatnot, just looking for a healthy natural diet.
Thanks in advance,
Bryan

One of the most tolerable protein powders is Musclemilk. It's not ridiculously expensive and doesn't taste too bad. A minor aftertaste, but you'll get used to it after a bit. You may also want to try something along the lines of CellTech or CeePro. In addition to the diet plan... you may need to consume a boatload of protein if your metabolism is that fast. 2 grams per pound body weight per day. In your case, that'd be about 300-320 grams of protein a day. I know it sounds like a lot, but it should help out a lot.

[zerioustt]

Superdrol is hmmmmm.... STUPID! If you take that your an ass. Crap like that is so bad for your body in so many ways. It basically is a "legal steroid".

If you have a small frame and aren't really gonna gain much without the help of enhancers, I suggest lots of reps low weight and get cut/lean.

Taking "steroids" of any kind is just a losers way out. Some people just don't have it in them to be huge. So get cut and be healthy.

That crap is soooo detrimental to your liver...

[wrx_snobordr]

Variety is the key. Dont do the same excercise or weight or order every week. Change it up, keep your body guessing. I personally am a fan of Power-Rep-Range, google it and you can find some programs. I am the same way as you, i could never put on weight, and this works for me.

As far as supplements, i dont really use them. Once and a while i will have a shake if i havent eaten alot that ay but generally i try and get everything i need through food. That said, i would prob be alot bigger if i was on some supplements. I just would rather let me body grow naturally.

[TROLL]

not looking to take any serious supplements.
also not going to get where i want to be with low weight high reps. i doubt i'll ever have a problem with not being lean enough so i'm just trying to focus on getting more protein into my diet and trying trying to add some muscle mass.
i'm not trying to get crazy about all this, just looking for any pointers to improve on my past system.

as for my routine... i'm just getting back into it but these are the muscle groups broken into days:
chest
back/biceps
shoulders/triceps
legs
(and i do a bit of abs every day)
i'm not a big fan of cardio but i get on that elyptical machine every now and again. i'd love to get my stamina up but i just dont enjoy it as much.

[Broken5hift]

Originally Posted by TROLL

is there a difference between the protein in things like eggs and chicken versus a protein powder? do you recommend going protein powder in addition to chicken, eggs, etc?

hey troll, i have a huge section on this stuff here: http://www.sotsyndicate.com/forumdisplay.php?f=17
im not trying to advertise but feel free to take the link down if need be. we have alot of useful knowledge over there about this kinda stuff and i think dsm97 got the answers he was looking for so hopefully so can you.

To get back to your original question the difference between protein in eggs and protein in powder (whey) is its makeup and also the other things your taking in from it as well. I highly recommend American Whey, you can purchase it from any GNC if they arent sold out. same with muscle milk, only its more expensive and imo isnt worth the price vs quantity. the american whey also have amino acids, a pure concentrated whey and good for your stomach antioxidants and anticidics.

When you eat an egg your getting protein, but your also getting a certain type of cholesterol, sodium, and fat, where as with the whey your getting a pure form of the protein with less junk.

the average whey consumption per lb you weigh is 1-2grams. so if you weight 175 lbs you want a daily intake of 175+ grams of protein, doing that by eating food will probably cause you to gain unwanted fat and weight. the whey gives you 20 grams per scoop without breaking your wallet on meats and such while also keeping your from takin on high calories, sodium, fat, and more or less the misc junk.

[Intercooled T]

good diet with little to no candy + NO2 & CE2 FTW!!!!!!

[wrx_snobordr]

Originally Posted by TROLL

as for my routine... i'm just getting back into it but these are the muscle groups broken into days:
chest
back/biceps
shoulders/triceps
legs
(and i do a bit of abs every day)
i'm not a big fan of cardio but i get on that elyptical machine every now and again. i'd love to get my stamina up but i just dont enjoy it as much.

Dont have set days for muscle groups. Every muscle group has a secondary support muscle. SO if you always do back and bi' together you will not get as good a bi workout because they are already slightly worked from back. Same thing with chest and tris.