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sup man, im only 17 n started workin out jus a year ago. i was wonderin what kinda supplements you take. i have never tried any, could u recamend some that will give me more mass but not increase my bodyfat.
 
wlcfitness05 said:
sup man, im only 17 n started workin out jus a year ago. i was wonderin what kinda supplements you take. i have never tried any, could u recamend some that will give me more mass but not increase my bodyfat.
Click to expand...

It's pretty tough to increase mass but not body fat. There's a formula based on your weight for the amount of calories you should be taking in. Check out the diet forum stickies.

You could start by taking in a extra meal (about 500 calories) made up of 40 % protein, 40% Carb, and 20% fat per day to see how your body reacts.

or

You could also start with Protein Shakes. I use Optimum Nutrition Strawberry Power. You can buy it on-line for $25 for 5 gallons of protein.
I take in three shakes a day. One in the AM with my oatmeal, one post workout, and one before bed (three shakes with 2 scoops in each shake and using water to mix - equate to 600 calories and 145 grams of protein).

The only supplements I use are:

Protein Power
Multi-vitamin (mega man - from GNC)
ZMA

I've used creatine in the past. It was good to put on about 15lbs but as soon as I got off it I dropped about 10.

Good Luck.

Gaining weight is ALL ABOUT YOUR DIET :thumbs:
 
Hey YM ... have a good Christmas my friend.
 
Have a Merry Christmas YM.

Maybe I will be playing some pond hockey :thumb:
 
Hey NT and Iain -

You guys have a nice Christmas too!!

I hope to get on my skates next week too!! My neighbors were snow blowing a rink last night on the lake :grin:
 
Have I said Merry Christmas yet?!? If not Merry Christmas YM!!
 
yeah, i acually tried creatine like 2 years ago, for bout 2months, i gained osme wieght then lost it when i stoped takin it, i wasnt as ripped then as i am now, n i dont like the bloating effects of creatine. theres a competition i compete n each year called Mr. Fitness, my school runs it, i got 2nd last may and i hope that this year i will win, i wasnt n this kinda shape last year, i worked alot over the summer. i guess ill have to jus gain wieght and keep training, i love the ripped look but i need size. i guess i could gain then cut my fat a few weeks b4 the competition.
 
12/26/04

LEG DAY

Today's workout was intense. One hard set per exercise. Total workout time 35-40 minutes.


Squats
315 x 2
225 x 15 * My right knee felt really unstable so I stopped.

SLDL
295 x 8 *PB

Sumo Style Deadlift
315 x 1
315 x 1
225 x 20 *These were tough :grin:

Side Lunge
Holding 50lb dumbells x 15 (each leg)

Single Leg Curl
80 x 10

Calve Raise
180 x 20
 
Last edited:
Hey Moomb. Hope you had a Merry Christmas :)
 
Awesome w/o YM!!! How do you like Sumo Deads?
 
Nice YM! Is this the first time you've tried sumo style deads? I've tried them a couple of times and just can't get in the groove. Far prefer conventional. For my height it seems like it would be easier, but I have a long torso and short legs. Believe it or not, I'm just short of 6' 1", but only have a 31" inseam....
 
gwcaton said:
Hey Ym ,

Nice post-Xmas wo !

Congrats on the PB ! I have quite the ways to go to be even close to that weight :thumb:
Click to expand...

GW - I'm sure you're in the game :thumb: I'm looking forward to watching your MAX OT.

Rock - I really feel them hit my hams and glutes. I like 'em but didn't really have room in my HIT program to fit 'em in.

Jersey - I haven't done Sumo's in a while. I've never did a set of 20. I was losing my grip by the time I hit 20. You must have a long torso if you have 31' inseam at 6'1". I feel conventional deads more in my back. Sumos hit my legs more.
 
Interesting, I thought sumos hit the lower back more. I'm doing them for the first time this week.
 
12/27/04

Back/Bis

* I worked out with a friend of mine today. I did HIS WORKOUT. It turned out to a lot more volume than what I do.....18 sets :eek: :eek:

I'M BUSHED!!!!

It's HOT TUB TIME :grin:

BB Rows
225 x 6
185 x 12
185 x 10

Pulldowns
220 x 10
240 x 5
220 x 8

HS Low Row
230 x 9
230 x 8

Wide Grip Pullups
10
10

Supinated Grip Pullups
9

Straight Bar Curl
95 x 6
95 x 6
95 x 5

Dumbell Curl (at the same time)
35 x 8
35 x 7

Dumbell Preacher Curl
30 x 7
30 x 6


ABS

Knee Raises
15
15

Weighted decline situps (holding 25lbs)
15
12
 
That is alot of volume! Nice w/o. Pretty different eh?
 
gwcaton said:
YM,

Nice Wo ! Incredible Pulldowns :thumb:
Click to expand...

Thanks :D I haven't done them in a while.

HEY ROCK -

It was REALLY different. It was too much for my liking :hmmm: I prefer 10 sets or less for the entire workout.
 
12/28/04

Chest/Tris

*Again today I did another one of my friends workouts. My endurance is definitely down. :hmmm:


Bench
225 x 4 (plus one more with a spot)
225 x 4 (plus one more with a spot)
225 x 3 (plus one more with a spot)
225 x 3 (plus one more with a spot)
225 x 2 (plus one more with a spot)

Incline DB Press
65 x 15
65 x 13
65 x 11

Weighted Dips
bw +45 x 6 |dropset| bw x 6
bw +45 x 5 |dropset| bw x 5
bw +45 x 5 |dropset| bw x 2

TRIPLE SET

Skull Crushers/Press/ Towel Overhead Press
75 x 10 / 75 x 10 / 5 reps using resistance (5 second count)
75 x 10 / 75 x 10 / 5 reps using resistance (5 second count)

ABS


TRIPLE SET

20 crunches/12 Standing Twists/10 Leg Lifts
20 crunches/12 Standing Twists/10 Leg Lifts
 
Nice dips man. What is your bodyweight at? Nice str8 bar curl too..sure are doing a lot of volume for your arms :D Well, if it works, it works.
 
Duncans Donuts said:
Nice dips man. What is your bodyweight at? Nice str8 bar curl too..sure are doing a lot of volume for your arms :D Well, if it works, it works.
Click to expand...

Thanks DD....I'm weighing in at 190. Since I've been doing HIT for the past 6 -7 weeks I wanted to change things up this week. I normally only do 1 set of curls a week - yesterday I did 7. I prefer the HIT workouts to these workouts. The triple set on the triceps were a bitch though :D

Tomorrow I'm hitting delts and traps then I'm heading up to Northern Michigan to snowboard and celebrate NYE with some friends.

I'm going to have a new split when I come back.
 
Another great w/o! What are you RI's for these w/o's?
 
JerseyDevil said:
I love the way you workout YM.... I like the way you party even more :thumb:
Click to expand...

:laugh: Thanks Jersey. Life's all about having fun :grin: ( and looking good doing it) ;)


ROCK - The RI's were 60-90 seconds. I'm starting to feel sore already LOL
 
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