diet and supplement training help?
Jack2202 asked:
i have posted a couple of times now but basically im looking to gain muscle by training and the use of supplements and also the right diet can anyone recomend a brand and type of supplement also what sort of diet i need to follow. Thanks
This entry was posted
on Tuesday, April 21st, 2009 at 9:06 pm and is filed under Diet & Fitness.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
i have posted a couple of times now but basically im looking to gain muscle by training and the use of supplements and also the right diet can anyone recomend a brand and type of supplement also what sort of diet i need to follow. Thanks
April 24th, 2009 at 11:42 pm
Ok here is the bare essitials
Optimum’ gold standard 100% whey protein. $40 for 74 servings
Iron Teks’ creatine monohydrate. Tried and true $21 for over 100 servings, gives you extra ATP for those grueling workouts
Now’s multivitamin
IDS’ L-Glutemine and msm-this stuff will keep you from being as sore and recover faster…$20 100 servings
April 26th, 2009 at 9:24 pm
To see any progress you need a good exercise program and diet, the exercise is 20% of it and diet is 80%.
You need to get quality protein, EFA, a good multi-vitamin, flax seed oil and Tonali CLA. Also good carb’s from whole wheat and multi grain, lots of veggies and fruits. Eat small meals every 2 hours no more than 400 to 500 calories per meal and try not to eat anything at lest two hours before you go to sleep.
You need from .8 to 1.2 grams of protein per pound of body weight a day, if you weigh 150 lbs. you need from 120 to 180 grams of protein a day but it needs to be quality protein.
Some good sources of protein are:
Fish: Salmon, Tuna, etc.
Poultry: Turkey, chicken both skinless and preferably white meat.
Beef: lean cuts 93% or more.
Dairy: low fat Milk, low fat yogurt, low fat cheese.
Nuts and peanut butter.
Protein shakes and bars.
whey protein for the post workout, and take the casein protein right before you go to bed, the whey protein is a fast digesting protein it takes no longer than 45 min to an hour and a half to digest this makes it great for post workout “Whey protein has the highest biological value of the proteins, at 100%. This means it is absorbed completely by the body. For this reason, I recommend you have a protein drink after your workout. One that contains a pure whey protein concentrate and/or isolate. These protein sources are broken down easily and digested rapidly in the body.”,and the casein is a slow digesting protein that can take up to 6 or 7 hours to digest “this makes casein is the perfect complement to whey, the protein synthesized from casein is used more directly in muscle-building than that synthesized from whey.”
• Pre-Bed Meals & Nighttime Meals: Bedtime meals or meals in the middle of the night should be high in casein. The percentages don’t really matter. Sure, you could include some whey, but since casein is more slowly digested and absorbed into the blood, it should make up the bulk of the protein in these meals.
This will help to ensure a better blood amino acid profile throughout the night. Some suggestions for these meals are non-fat cottage cheese with some casein, Grow!, or Advanced Protein mixed in; casein powder, Grow!, or Advanced Protein mixed in skim milk; oatmeal with casein, Grow!, or Advanced Protein mixed in.
• Post-Workout Meals: Post-workout meals should contain whey protein hydrolysate as the only protein source. Since this is the most rapidly and efficiently absorbed protein source, it will quickly supply muscles the much needed amino acids for recovery.
If you are not going to use hydrolysates however, at least choose a whey-only source because of it’s relatively rapid absorption and delivery when compared with other drinks. Most of you already know my suggestions for post workout nutrition, but if you don’t, check out my articles
Protein shake some mix better than others, the ones I have used that mix and taste great are:
I have tried this and they are good:
BSN Syntha-6 - Vanilla ice cream $19.90
BSN Syntha-6 - Mochaccino $19.90
2.91Lbs.
Cytosport Muscle Milk - NATURAL Vanilla Creme $16.99
Cytosport Muscle Milk - NATURAL Fresh Strawberry $16.99
2.48Lbs.
I just bought Optimum 100% NATURAL Gold Standard Vanilla, but have not tasted it yet.
They all mix very well and taste great specially the BSN products, I love the chocolate too, and if you go to this site you can get the best prices I have see..
As for other supplements you should wait and see your results and then see weather or not you need them.
You can find all the information you need on workout routines, supplements, and all kinds of info on bodybuilding on this web page
Good luck and I hope this helps.