| Nutrition
Posted: 4/5/2008 12:11:09 PM | | hi, just wondering if anyone could give some advice. trying to build up some bulk and strength. im a 10.5 stone tall skiny sorta bloke so find it hard to put bulk on. Not attending a gym but doing circuits with press-ups, sit-ups and free-weights and running. just wondering for this type of exercsing, is a good diet enough without having to take these protein supplements out there and would zinc supplements in tablet form help me? | |
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| Nutrition
Posted: 4/5/2008 2:21:14 PM | Unless you're a bodybuilder wanting to bulk up to hugeness with drugs, my bet is that your daily protein intake is sufficient to supply all the protein you need to add muscle mass.
How many ounces/day are you adding in muscle? How much muscle do you want to add over how much time?
If you start really tearing up your muscle fibers with big weights, they will need a little protein to repair and recover, adding new muscle fibers, so you make you own protein drink with powdered eggs or eggwhite, cheap, complete protein. Excess protein will not force itself into the muscles.
At your age, you shouldn't boost with stuff like creatine, etc. Your body produces what it needs, which won't be true at 50+ years.
Excess protein is wasted, must be metabolized, and excreted by the kidneys, which usually have more than enough to do and have to last 75+ years. | |
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| Nutrition
Posted: 4/5/2008 4:16:30 PM | | Agreed. No one needs extra protein supplements unless they are body building or perhaps are vegetarian and need more sources. I think if you subtract your weight in pounds by roughly half, that's about the amount of grams of protein you need in a day. And muscles will not get bigger unless you slowly increase your weights and resistance. If you keep using the same weight you will just tone, not bulk up. | |
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| Nutrition
Posted: 4/5/2008 4:33:24 PM | You only build bulk and strength with lifting heavy weights with plenty of compound movements regularly and a balanced nutrition plan to go with it.
You do not sound like you are lifting heavy weights.
This site is pure gold: http://exrx.net/WeightTraining/Instructions.html
Everything you need to know just about is on there. Follow the instructions, use a template, make up a programme, follow it. Everything from nutrition to animations of every exercise can be found on that site. It will take a while to read all the information you need, it is a much more reliable source than you will get just about anywhere else.
I ever refered my physio to that site, she was very impressed with it. | |
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| Nutrition
Posted: 4/5/2008 4:34:44 PM | I think the best thing to do is to cut back on the running and circuit style training.
I would do weight training with a challenging weight, rest 2-3 minutes between sets. Do probably 10 sets per bodypart with 2-3 exercises per bodypart. Lift heavy, eat well (plenty of meat, eggs, milk, wholegrains, fruit and veg)
Running will make you lose weight, so definatley cut back on that, although not totally as cardio is important for overall health. Perhaps substitute running with a walk or a short bike ride (cycling actually helps keep leg muscle, whereas running doesn't.)
hope this helps. | |
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| Nutrition
Posted: 4/8/2008 8:37:37 AM | If you are not weight training, wieght gain from nutrition will generally be fat and water (attached to glycogen stores.) So any extra protein powder in your shake will be used as energy and if this is in addition to your energy needs, you will gain in the fatty tissues.
Think of muscles as your protein storage that have a second purpose. To put protien into storage as muscle is not as effecient at putting it in as fat. The second purpose of muscle is to do work for your body. Your bodies overall agenda is to conserve energy. You will only build as much muscle as the body needs.
Why I say muscle is storage, in case anyone is wondering.. is that if you are protein or enegry deficient, your muscles will waste away even if you are using your muscles. In practical terms, this is if you are on a reducing diet, uncareful vegan, or experianee medical trauma you risk loosing muscle. A typical diet is protein abundant so only the elite athlete would ever need protein supplementation. | |
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| Nutrition
Posted: 4/8/2008 5:33:50 PM | | If you want to gain muscle mass, the best way is to have alot of protein, around 120g daily. If you don't feel like taking supplements, then I recommend having lean meat such as chicken as you wont be having too much fat as well. Remember though that it's important that you increase your carbs intake as if you don't, you won't see an increase in muscle mass when you use the gym | |
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| Nutrition
Posted: 4/8/2008 7:09:58 PM | | You still need to use you muscles or the only thing you will do is gain weight with the extra calories. | |
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| Nutrition
Posted: 4/8/2008 8:56:55 PM |
You still need to use you muscles or the only thing you will do is gain weight with the extra calories.
I lived with a guy that went through 3lb of whey protein in 6 weeks. He did not lift weights once. Surprisingly, he did not achieve anything. The popular belief, as you can see in most of these threads, is that no, you do not need to use your muscles. Just eat protein and you will get massive.
Very few people, even in a gym, ever push themselves. That is okay, leaves the heavy plates free for me to use. Some places they can get a bit scarce. | |
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V-5
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Joined: 2/7/2008
Msg: 10 | |
| Nutrition
Posted: 4/10/2008 2:23:12 PM | for real advice dont go to plentyoffish.com
www.ironaddicts.com is a real place to go for info, but don't post your questions before reading...it irritates people if you are too lazy to read the stickies and articles that are already up for free | |
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| Nutrition
Posted: 4/10/2008 3:13:21 PM | V-5 gave the best advice out of anybody on here. I know a couple of you who gave your opinions are in good shape yourselves but nevertheless V-5 got it right. Dating sites are probably one of the last places you'd want to look for advice on weight training.
Half the people didn't even bother to read what the OP had to say, and if you know what "stones" are then you'd know that the OP is roughly 155 lbs (give or take). He said he's tall, now I'm 6'3" and did weigh 155 lbs at one point, let me tell you it was scary how skinny I was (every kept asking if I was sick). So when you actually stop and read what the OP was saying you'd probably realize that he's likely looking to gain a significant amount of mass (20-30 lbs minimum... or roughly 2 stone).
To those who said protein supplements aren't necessary, well I'm not gonna say that you're wrong exactly because technically you don't need supplements if you have a perfect diet. However, for the purpose of gaining weight (especially when you're naturally skinny) then you need to pound in as much protein and calories as you can handle (speaking from experience). I just went and got myself a weight gainer that had about 1000 calories per serving and drank 2 1/2 of those every day on top of my regular diet.
All these people trying to be high and mighty saying that you should stick to natural foods when trying to bulk up have obviously never tried it themselves or they wouldn't say such ridiculous things (or they had a full-time personal chef to make all their food for them...). Realistically with the lifestyles that we live today, nobody has the time to cook that amount of food for themselves every single day, it's a whole lot easier and less time consuming to supplement with protein shakes and other things. Also the quality of the calories and protein that you get from shakes is sooooo much better than 99% of natural foods out there, you get all the good with almost none of the bad. | |
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| Nutrition
Posted: 7/9/2008 7:35:28 PM | | running is a cardio it is used to loose weight lifting weights and eating protiens and carbs will help you bulk up. otherwise be happy with what god gave you because you are healthy and of sound mind. | |
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