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Advice on Bulk Supplement other than "Healthy Diet"

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m1cetro

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Just to weed out the "eat a healthy diet" response, I'm a 23 yeard old 6'0 225 around 10% body fat ex-football player. I've been eating healthy for years, but because of a high metabolism, I have had considerable difficulty gaining weight off of diet alone. I have read that an athelete should take 1.5-2.0 x your weight in kilograms of protein a day in order to bulk up. My kg weight rounded up is roughly 103kg so about 200g protein a day.

I'm about to start a bulk stack to try and reach that level a day. I am looking for a between meal, or throughout-the-day supplement to help me gain muscle mass. I will be doing HST training. What's a good through-out-the-day supplement to help gain size, not necessarily as focused on strength. Also, inputs for those who have taken these supplements are welcome, or if you have a reccomendation for one that may be better than the ones I have posted.

Pre-workout: Pump Fuel (wanting to use a non-caffein pre-workout)
Post-workout/recovery: AfterGlow
Mass Gainer: suggestions?

PLEASE do not answer with "eating a good diet" type answers because through experience I have seen that it is simply not enough for my metabolism

sidenote - I want to stay away from any roids
 
Why not get a weight gaining protein supplement? Serious Mass is great
 
To gain weight you need a surplus of calories and it sounds like you need to increase your intake. How about adding some olive oil to your shakes and food in general? A shot is about 250 calories.

No need to buy relatively expensive supplements if you don't need them.
 
good advice in this thread
 
You should be eating a good healthy diet.
















J/K

Bulking = Work Hard, Lots of Food, Lots of Proteins, Lots of rest


Supplement - Creatine Monhydrate. Maybe a weight gainer like Serious Mass. But it all goes down to, work hard and Eat a lot.

Eat like an Animal!
Train like a Beast!
Sleep like a Baby!
 
Just :joint:

That'll get you to gain weight for sure. ;)
 
Another vote for olive oil - toss two tablespoons of olive oil into a protein shake and it's an easy extra 250 calories.

How many calories are you eating now? How many grams of protein, carb and fat?
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
m1cetro said:
Just to weed out the "eat a healthy diet" response, I'm a 23 yeard old 6'0 225 around 10% body fat ex-football player. I've been eating healthy for years, but because of a high metabolism, I have had considerable difficulty gaining weight off of diet alone. I have read that an athelete should take 1.5-2.0 x your weight in kilograms of protein a day in order to bulk up. My kg weight rounded up is roughly 103kg so about 200g protein a day.
Click to expand...

It isn't actually the protein that bulks you up - in fact, it can make it harder to gain weight because protein is very satisfying; you may feel too full if you eat a lot of protein.

That being said, the usual guideline you'll see amongst those in physical culture is to set protein no lower than a gram per pound lean mass. You carry about 200 lbs lean mass, so for you 200g protein daily is minimal. I weigh 148 lbs and carry 120 lbs of lean mass, and I eat about 200g protein daily - although I do it to help me keep my weight DOWN.

For most reasonably lean active people, maintenance calories work out to about 15 x bodyweight - so your maintenance is likely to be about 3400 calories a day. Try cranking that up to 4000 a day and I'm sure you'll see gains. Protein no lower than 200g, olive oil shots in your shakes and I'd suggest avoiding whole-grain anything for now; it'll just be too filling for you and you're not deriving the majority of your nutrition from brown rice so it's not going to leave you malnourished.

I'll look forward to reading what your current calories and macronutrient breakdown look like.
 
I'm down for the olive oil, also some good natural peanut butter (power butter aka naturally more is awesome for a very healthy PB and its got a ton of omega 3s in it) If you need to up the calories more and cant feel hungry, you could try an appetite assitant like Controlled Labs Black Hole. They are designed to try to make you more hungry so you can meet your caloric goals!

|Z|
 
Peanut butter is high in Omega 3?

I like PB, it's a great source of healthy monounsaturated fat and also very, very tasty (I just had some in a stir-fry, with hoisin and garlic) but I'm not so sure about the Omega 3s. Maybe you've got a special brand or something?
 
I am pretty sure that all natural peanut butter that you have to stir up the oil into has omega 3 in it. Jiff and that shit I don't think so though.
 
ihateschoolmt said:
I am pretty sure that all natural peanut butter that you have to stir up the oil into has omega 3 in it. Jiff and that shit I don't think so though.
Click to expand...

Nope, go here and search for peanut butter. Pick anything besides the option that specifically includes n-3's and notice the goose egg next to all the omega 3's.
Jiff etc doesn't differentiate much from "natural" peanut butter aside from the inclusion of homogenizers and some preservatives. Some sugar and some other (non-omega 3) oils too, perhaps.
 
Marat, I queried "Peanuts, all types, raw"

100g has about 50g of fat - almost half of which is monounsaturated. There are about 7g of saturated fat, and about 16g of polyunsaturated fat and Omega-3 is a poly, but there is only 0.003g of the Omega-3 fatty acid alpha-Linolenic acid ALA, indicated on the USDA entry as "18:3 undifferentiated". ALA must undergo delta-6 desaturation to EPA and then DHA in the body in order to be of use and not only is this process very inefficient, the 3 milligrams of ALA isn't enough to do anything even if the conversion were perfect.

Don't be sad though. Because peanuts are low in polyunsaturated fats, they can be roasted; polyunsaturated fats damage easily with heat, but monos and saturates don't. That's why it's not a good idea to roast nuts that are high in polyunsaturated fats.
 
Built said:
Peanut butter is high in Omega 3?

I like PB, it's a great source of healthy monounsaturated fat and also very, very tasty (I just had some in a stir-fry, with hoisin and garlic) but I'm not so sure about the Omega 3s. Maybe you've got a special brand or something?
Click to expand...

Actually, I was referring to the brand Power Butter which is also sold as Naturally More in some grocery stores. For every 4tbsp its got 7.5g omega 3's and 2g of omega 6's. Its really an enhanced PB with eggwhites and flax etc but it tastes incredibly good IMO. I live off of it haha

|Z|
 
Built, I agree with your conclusion however the overall posts feels as though it disagrees with the post that you quoted me on. Are we not on the same page? I feel like we are.

/Z/, if flax is the primary source of n-3s, you may want to refer to Built's crash course in ALA to EPA to DHA conversion.
 
I'm very pleased and impressed with the knowledge and advice on my thread. Thanks a lot everyone. I've posted this question on about 3 other sites and this is by far the best information I've recieved. I will take all of this into account.

I haven't really been keeping track of my calories and intake recently because I just moved and am getting settled in. I plan to get back on track soon however. When I say that I have been eating healthy, really has just meant 3 meals a day, including chicken, eggs, many protein high foods and staying away from greases and fast foods. I had been taking Isopure to lean but now it is time for me to bulk up. That was the purpose of the thread lol.
 
Marat said:
Built, I agree with your conclusion however the overall posts feels as though it disagrees with the post that you quoted me on. Are we not on the same page? I feel like we are.
Click to expand...
We are! I queried "peanuts" to bypass the "natty vs hydrogenated" issue. Virtually no Omega 3 in peanuts, therefore virtually no Omega 3 in PB.
 
For me, adding a calorie rich shake inbetween meals does the trick nicely. I think that the problem most people have when using a weight gainer is that they use it as a meal replacement, if you do this than it is no good as you are not increasing your overall calorie intake. If you are eating 4 evenly spaced meals a day then there is 4 to 5 hours inbetween that you can easily add a weight gainer shake without ruining your appetite for your next meal. I don't like prepared weight gainers as there is alot of empty carb filler and I really dont like the way they taste, but it is easy to make your own, my current shakes is
16 ounces of skim milk (You dont want the saturated fat in whole milk, we'll add good fat later)
2 scoops of protein powder (ON 100% casein, chocolate)
1 cup of maltodextrin (NOW carbogain, its only 14.99 for 8 lbs)
2 jumbo raw eggs
2 TBSP Olive oil
1 bannana

In total you get about 100g of protein and 1300 calories. It mixes to about 28 ounces and it is not as thick as you might think, its actually very drinkable, normally i just chug right out of the blender.

Good luck with your goals, remember you put on size in the kitchen, not the gym.
 
It's a source of glucose.
 
When I'm on a bulking cycle I eat 4 meals and throw in 2 serious mass shakes. It really helps me meet my calories. You should give it a try
 
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