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Just a question!

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Posted by: marcuz29

What kind of supplement would you recommend to a person starting to build his muscles. I want to gain muscles to develop my body.


Posted by: NDjets78

Before you delve into supps my man, I would get a solid diet and workout routine in place first.

DIET:
-6-8 small meals per day
-at least 1 gram protein per pound body weight
-limited refined carbs (white pasta, white rice, white potatoes, sodas, candy, etc.)
-lots of complex carbs (whole wheat pasta/rice, yams, oatmeal, whole wheat bread, etc.)
-lots of fruits and veggies

WORKOUT
-3-4 days weight lifting
-low to moderate rep range (about 4 sets per exercise and 8-10 reps per set)
-cardio depending on how much bodyfat you have and whether your focused on losing bodyfat at this point

Now as far as supps go. . .
-fish oil
-multivitamin
-whey protein (but get most from solid foods)

Extra useful hints for ya
-compound moves like squats, deadlifts, bench press, and military press build the most muscle because they recruit more muscle fiber to perform the excercise. . .base your workouts around these
-get 25 grams of whey before your workouts along with a piece of fruit
-get 40-60 grams of whey after your workout with 80-100 grams of fast digesting carbs like gatoraide, white bread, etc. to aid recovery
-before bed get about 35-50 grams of slow digesting protein like casein to stave off muscle loss while you sleep (about a cup of cottage cheese should do the trick right here)


These are just a few basic guidelines and tips/tricks I have learned myself through trial and error and learning from more experienced bodybuilders. Hope this helps you out and if ya have any questions or need more advice just pm me.


Posted by: egodog48

Quote:
Originally Posted by NDjets78 View Post
Before you delve into supps my man, I would get a solid diet and workout routine in place first.

DIET:
-6-8 small meals per day
-at least 1 gram protein per pound body weight
-limited refined carbs (white pasta, white rice, white potatoes, sodas, candy, etc.)
-lots of complex carbs (whole wheat pasta/rice, yams, oatmeal, whole wheat bread, etc.)
-lots of fruits and veggies

WORKOUT
-3-4 days weight lifting
-low to moderate rep range (about 4 sets per exercise and 8-10 reps per set)
-cardio depending on how much bodyfat you have and whether your focused on losing bodyfat at this point

Now as far as supps go. . .
-fish oil
-multivitamin
-whey protein (but get most from solid foods)

Extra useful hints for ya
-compound moves like squats, deadlifts, bench press, and military press build the most muscle because they recruit more muscle fiber to perform the excercise. . .base your workouts around these
-get 25 grams of whey before your workouts along with a piece of fruit
-get 40-60 grams of whey after your workout with 80-100 grams of fast digesting carbs like gatoraide, white bread, etc. to aid recovery
-before bed get about 35-50 grams of slow digesting protein like casein to stave off muscle loss while you sleep (about a cup of cottage cheese should do the trick right here)


These are just a few basic guidelines and tips/tricks I have learned myself through trial and error and learning from more experienced bodybuilders. Hope this helps you out and if ya have any questions or need more advice just pm me.

Great advice! The only thing I might change is to move the rep range to 10-15. Also, make sure to go through the whole range of motion (ROM) with your exercises, especially squats.


Posted by: NDjets78

A few tips I forgot to mention in my original response to your post:

DIET:
-water, water, and more water. . .at least one gallon per day
-throw some healthy fats such as natural peanut butter. . .about 2 tablespoons in addition to the 1 cup of cottage cheese at bed to help ever further slow the digestion of the casein protein at bedtime
-have your meals prepared for the following day to ensure u dont miss a meal. . .example of this is maybe an extra tuna sandwich or chicken with rice in tupperware for a break at work or school

SUPPLEMENTS:
-i know you have probably heard this before but its worth repeating. . .supplements or what the name implies-they are meant to SUPPLEMENT or help you ALONG WITH a solid diet and workout routine

Bottom line is that all the supplements in the world are not gonna make a shit worth of difference if your diet and workouts are not rock solid. These factors are what is going to make or break you in whatever your goals may be. . .whether it be to build muscle mass, shed bodyfat, or both (also known as a recomp). All a supplement will do is give you an added edge if that but like I said above. . .wont help if these factors are not in check.


Posted by: Ben dur

the only supplements i take are

multi V
whey
creatine
fish oil
ZMA

(meal 1)
fishoil at breakfast

(meal 2)
multi V

(meal 3)
fishoil at lunch

(meal 4)pre workout
1 scoop of whey

(meal 5)post workout
2 scoops of whey
1 scoop of sizeon (creatine+dextrose)

(meal 6)
fishoil at dinner

(meal 7)
ZMA befor bed


Posted by: Ben dur

ive been told this is alot


Posted by: workingatit43

Diet is key you can look into ESSENTIALS it contains alot of the basic supps need to get a good foundation.

http://www.essentialstack.com


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Just a question!


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