For all you guys wanting to gain muscle, size, etc.

[gta95]

Re: For all you guys wanting to gain muscle, size, etc.

I'd say shoot for 1 gram of protein per pound of body weight. You'll get more than you think through food in general, especially lean meat.

Wait, per sitting? Thats alot of product. I just bought a 1 lb thing of EAS Advant Edge Soy Protein. Looks like I'm gonna need alot more. I weigh about 185. I'll start off now with 2 scoops (which is 40 g's total).

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Wait, per sitting? Thats alot of product. I just bought a 1 lb thing of EAS Advant Edge Soy Protein. Looks like I'm gonna need alot more. I weigh about 185. I'll start off now with 2 scoops (which is 40 g's total).

1g/lb per day

I weigh 205...I should eat 205g protein/day

After you finish up that Soy Protein I'd go with Whey or Casein next time...Soy is supposed to promote estrogen production


I would google that one and see what you find

[gta95]

Re: For all you guys wanting to gain muscle, size, etc.

1g/lb per day

I weigh 205...I should eat 205g protein/day

After you finish up that Soy Protein I'd go with Whey or Casein next time...Soy is supposed to promote estrogen production


I would google that one and see what you find

ESTROGEN?!?!?!?!?! O HELLL NO!

J/k. I'll see what I can get from GNC or the Vitamin Shoppe.

[CoupleOfFew1]

Re: For all you guys wanting to gain muscle, size, etc.

Even if I don't gain the weight has anyone in here tried out that P90X program? Those people in the infomercial are ripped.

P90X is the truth my friend. It works and it'll truly kick your ***. After the 90 days, I increased my max bicep curl by about 15lbs n gained about 2 inches on my bicep. Its also good because you're doing something different every day and you can do different variations of the program...for example, you can do more of the weight lifting dvds in order to bulk up or you can do the lean program which is more cardio.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

I have found the holy grail of getting myself cut. It's called Fibersure, I put a scoop of it in everything I eat and drink. The best part is it makes you feel full. I am doin 2 hour work outs a day, and getting away with eating about 2000 calories/day. Feel Fantastic.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

I have found the holy grail of getting myself cut. It's called Fibersure, I put a scoop of it in everything I eat and drink. The best part is it makes you feel full. I am doin 2 hour work outs a day, and getting away with eating about 2000 calories/day. Feel Fantastic.

I'm happy that works for you. I've been using Fiber Choice tablets and they've been alright.

I'm eating around 2500 cals/day by my own estimate and still cutting.

How many g's of fiber do you think you're taking in daily with that supplement?

I know if I had 4 tablets of Fiber Choice I would feel bloated and gross.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Long time reader, first time poster (in this thread). Lots of great advice in this thread from Stewaat and others.

My workout routine is 2 on 1 off and repeat and i workout at home (have a power rack with lat pulldown attachment, olympics size barbell and dumbells etc).

My current rountine is as follows:

Mon: Chest/bi's

Flat bench
Incline bench
Dumbell flyes
Barbell curl
Hammer curl

Tues: Back

Deadlifts
Pull ups
db Rows
Shrugs


Wed: off

Thurs: Shoulders/tri's

Military press
Lateral raises
Bent over laterals
Close grip bench press
Overhead tricep extension

Fri: Legs

Squat
Front squat
SLDL
Calf raises

Sat: off

Sun: repeat monday.

I do fasted cardio 5 days per week in the am (usually interval jogging) and lift in the evening and do abs for 5-10 mins after every workout.

I eat around 2k cals per day and shoot for a 40/40/20 spread and use www.fitday.com to track my cals. I take 3 supplements: On Whey protein, Xtend BCAA and a multi vitamin.

I have lifted for many yrs on and off but have gotten really serious since the 1st of Jan (yes new years resolution) and since then i've lost 6.5kg (about 14 lbs) and every one of my lifts has increased. I've still got a ways to go because i was pretty fat (99.5kg or 220lbs at 5'11 and about 23% body fat) but i'm definetly moving in the right direction.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Well that routine is pretty damn good. I can't say I'm a huge advocate of fasted anything but people swear by it.

You've definitely got a good grip on the nurtition...I have to say those are the supps I use as well. I also take fish oil and CLA...which is almost necessary for me since I'm on a 65/30/5 (F/P/C) diet.

It takes time but you'll get there if you stick with it and limit any setbacks.

Congrats on your progress so far...two full months of dedication is something to be proud of...you're one of the few who have kept their resolution to this point.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

I'm happy that works for you. I've been using Fiber Choice tablets and they've been alright.

I'm eating around 2500 cals/day by my own estimate and still cutting.

How many g's of fiber do you think you're taking in daily with that supplement?

I know if I had 4 tablets of Fiber Choice I would feel bloated and gross.

I just top off my protein shakes with the fibersure powder. I would say I eat about 1500-2000 calories a day, which isnt much, still the fiber seems to cut cravings.

I eat alot of high protein foods like omlets and yogurt.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Well that routine is pretty damn good. I can't say I'm a huge advocate of fasted anything but people swear by it.

You've definitely got a good grip on the nurtition...I have to say those are the supps I use as well. I also take fish oil and CLA...which is almost necessary for me since I'm on a 65/30/5 (F/P/C) diet.

It takes time but you'll get there if you stick with it and limit any setbacks.

Congrats on your progress so far...two full months of dedication is something to be proud of...you're one of the few who have kept their resolution to this point.

Thanks for the reply mate, love this thread.

I take a scoop of xtend before my fasted cardio to try to reduce the chances of catabolism and i don't really go crazy with the intesity, usually just walking or jogging with my dog down along a riverside path for 45 mins to an hour. I forgot i take fish oil tabs as well, good stuff right there.

With your ratio's are you doing keto? To meet those ratio's you need lots lots of steak, eggs, cheese, bacon etc and stuff like that wouldn't you? I've tried keto before in the past and it def works though i found i needed the carbs after a while because i was having trouble with energy and concentration (brain fog i used to call it). Gotta love the lack or water retention on low carb diets though, really makes you look lean and if you've got decent definition you can really get some vasucularity happening. I'm thinking of doing some carb cycling and adding 3 or 4 really low carb days per week once i hit a plateau.

Honestly for me the biggest factor in my success so far has been giving up the booze. I haven't had a single beer, shot or anything since the 1st of Jan. Most of my friends are big drinkers and i used to drink every friday and saturday night so that has been the hardest adjustment for me personally. Not sure if i can keep up the totally abstinence from booze for much longer but i doubt i'll ever go back to drinking like i was.

[Husker_OS]

Re: For all you guys wanting to gain muscle, size, etc.

Aright, I've run into a problem recently. I've been getting hungry later in the night(9-10 PM) and that's less than 2 hours before I go to sleep. So what's something I could eat that would curb my appetite for a few hours?

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Aright, I've run into a problem recently. I've been getting hungry later in the night(9-10 PM) and that's less than 2 hours before I go to sleep. So what's something I could eat that would curb my appetite for a few hours?

I'd go for a casien protein shake then i'd clean my teeth and play some nba 2k8.

Casein protein is slow digesting so it's ideal before bed because your body will slowly digest it while you sleep and it can be pretty tasty and filling if you get a decent one and mix it with some skim milk or just cold water.

Another popular bedtime snack is cottage cheese and peanut butter which has casein protein and some good fats as well while also being low in carbs.

[Husker_OS]

Re: For all you guys wanting to gain muscle, size, etc.

I'd go for a casien protein shake then i'd clean my teeth and play some nba 2k8.

Casein protein is slow digesting so it's ideal before bed because your body will slowly digest it while you sleep and it can be pretty tasty and filling if you get a decent one and mix it with some skim milk or just cold water.

Another popular bedtime snack is cottage cheese and peanut butter which has casein protein and some good fats as well while also being low in carbs.

How much is a thing of casein protein? If I do this, I think I'll probably mix it with milk and throw in a spoonful of peanut butter.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Yeah that would work. If you are trying to cut i wouldn't go too crazy on the peanut butter because it is high in cals but if you are just trying to maintain or add mass it's a great option.

As for costs it really depends how much you want and what specials you can find locally.

bb.com has 2lbs for $24.99: http://www.bodybuilding.com/store/opt/cas.html

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Yeah that would work. If you are trying to cut i wouldn't go too crazy on the peanut butter because it is high in cals but if you are just trying to maintain or add mass it's a great option.

As for costs it really depends how much you want and what specials you can find locally.

bb.com has 2lbs for $24.99: http://www.bodybuilding.com/store/opt/cas.html

Yea PB has about 100 cals per table spoon...it's really calorie dense.

If you have some casein/milk(skim)/PB(1tbsp) you're looking at ~300 cals.

I'll tell you one thing that shake will taste REALLY good