DTP : Its time to get serious !! Greek God Body

[Daddy The Pimp]

Hey guys whats up.

Summer is approaching. I've been hitting the gym on and off for the past month.
And i came here because i need some help.

Me:

• Weight: 68 kilograms
• Height: 1.8 m

As obviously , i wanna bulk up and build some muscles.

My questions are:

[] Should i start taking protein whey or any other supplement ?
[] Do they have side effects ^ ?
[] Can i stop using them whenever i want and will my muscle shrink after stopping their usage ?
[] Is diet very important and can i get away just by eating healthy food not in correct order ?
[] Any tested workout plan that is very effective




Please don't tell me that i have enough info about this in the forum. I browsed here and in many other forums and i got overloaded with information. I want something effective. Some solid answers from people who know this sh1t.

Im about to GO HARD on this and i need something that works.

I would appreciate some help
Reps for each helpful advice


Respect for the guys who work out and do everything to have healthy and strong body

THANKS IN ADVANCE
DTP

 

[frenchbeauty]

Hey guys whats up.

Summer is approaching. I've been hitting the gym on and off for the past month.
And i came here because i need some help.

Me:

• Weight: 68 kilograms
• Height: 1.8 m

As obviously , i wanna bulk up and build some muscles.

My questions are:

[] Should i start taking protein whey or any other supplement ?
[] Do they have side effects ^ ?
[] Can i stop using them whenever i want and will my muscle shrink after stopping their usage ?
[] Is diet very important and can i get away just by eating healthy food not in correct order ?
[] Any tested workout plan that is very effective




Please don't tell me that i have enough info about this in the forum. I browsed here and in many other forums and i got overloaded with information. I want something effective. Some solid answers from people who know this sh1t.

Im about to GO HARD on this and i need something that works.

I would appreciate some help
Reps for each helpful advice


Respect for the guys who work out and do everything to have healthy and strong body

THANKS IN ADVANCE
DTP

Hehe. 68 kilos for 1.8m. That was my situation about 1+ year ago. Now I'm around 1.82m for 82kg.

DTP, there's no easy way to put on mass.
The most important thing is nutrition. You can be in the gym hitting it hard, you might get some slight results, but if your diet is good too, you'll have amazing results.

For a skinny guy, I'd consider either workout A or workout B from the vault. I'd personally pick workout A to start, but then both workouts work almost as effectively, might depend on the person.

As far as eating goes, you want to get protein with every meal, and tons of carbs if you're skinny, along with some multivitamin, vitamin C, maybe some creatine, but its not necessary.

The diet that's worked for me is :

meal 1 - shake : 4 eggs 50 cl milk 2 scoops protein
meal 2 - chicken or beef with rice/veggies
meal 3 - same shake
meal 4 - chicken or beef with rice/veggies
meal 5 - same shake with olive oil ( on the side of course ) - about 2 tbsp
meal 6 - tuna with olive oil

Trust me follow that diet along with training for 3 months and you can expect to go up to 75+ kgs.

Also, make sure to get your postworkout nutrition right, there's a post in the vault. And you can allow yourself a few cheat meals a week...

If you need anymore help, ask.

Peace, FB

 

[Daddy The Pimp]

Thanks man.

Im considering taking protein whey. What are your thoughts about it ?

And 1.82 , 82 kg sounds cool .

 

[Captain Harlock]

You don't need supplements, you need to eat.

 

[Daddy The Pimp]

Thanks! More opinions ?

 

[frenchbeauty]

You don't need supplements, you need to eat.

You could say whey protein isn't NECESSARY, but if you want faster results, less wasted time, less cooking and money spent, I'd "supplement" with whey protein + raw eggs.

 

[Captain Harlock]

Faster results? You sound like an advertisement. A few grams of whey protein aren't going to be a significant factor behind building muscle. I see tons of guys in the gym who brag about their whey shakes as if they were steroids. And those are the guys who never seem to make any progress because they're forgetting to eat.

 

[Daddy The Pimp]

You're might be right , but im not looking for the so called " MAGIC PILL ".

Im not looking to make big progress in 2 months . Im just trying to do it in the best way possible .

 

[Alle_Gory]

Homogenized milk. Drink a large mug after every meal. Calorie and protein booster.

B-Complex and/pr a multivitamin. Unless you have a bulletproof diet, you will need the extra nutrients. The body uses up nutrients faster when under stress. Add in ZMA as well.

Creatine Monohydrate. Safe, gives you small boost in strength and stamina, tastes like cotton.

You don't need whey. It's pretty gross and it makes gas.


Workout plan is up to you. Your body type, your body condition, your mental condition, your knowledge of weights, available equipment, available instructors to show you exercises, what goals you want to reach... etc.

The way I workout is, first increase the weight and get used to it then increase reps once I like the weight over the next period of workouts. Repeat.

For example. I am almost at my goal of 275lbs for deadlift. I can lift 265lbs for 4 reps per set, 3 or 4 sets. Once I reach 275lbs I will slowly increase to 12+ reps to put on some mass. Higher reps build mass, lower reps build some mass but mostly strength because of the way the nervous system tunes the muscles.

 

[Daddy The Pimp]

Thanks Alle.

I can't rep you right now. It says i have to spare some reps before repping you again.

 

[CaptainJ]

www.stronglifts.com

The only resource you need for weightlifting. It has videos, techniques, tips on how to do all types of exercises. It has information on diet, nutrition etc. I especially recommend the Stronglifts 5X5 routine, for building all round body strength. It's what im doing right now.

 

[Alle_Gory]

Thanks Alle.

I can't rep you right now. It says i have to spare some reps before repping you again.

Don't rep me until you try it and its works.

I hope you realize what you're getting into. To get a good body requires a compete change in lifestyle. If you're already healthy and trying to keep in shape the change is small, if you're a couch potato or you party like mad then prepare yourself mentally because its going to take effort. In the gym, but mostly outside.

This is why I say lifting is mental and not physical. Physical effort only happens for like 3 hours per week.


I'll talk about the mental stuff later. In the meantime, I suggest you go easy if you haven't lifted. Do mostly cardio to prime your body for a couple of weeks. High reps, light weight, little rest between exercises, and lots of aerobic work on the treadmill and etc. I suggest this to people so it eases them into the routine and the body slowly gets used to the physical stress. Sudden and stressful changes are never good.

If you're already active then skip this.

 

[Daddy The Pimp]

Thanks man. Im lifting now and increasing weights every month. And yes , i need to change my lifestyle. I have to start a good diet. Is it necessary to have a diet or can i just eat healthy food whenever i want ? For example to eat mostly white chicken meat , eggs , tuna etc ?

Thanks

 

[Alle_Gory]

Is it necessary to have a diet or can i just eat healthy food whenever i want ? For example to eat mostly white chicken meat , eggs , tuna etc ?

People think diet means 'weight loss foods', but a diet actually means 'the foods you eat usually'. Listen to the nature channel 'the lion's diet consists of.... etc.'

I try to stay away from junk food because of the 'taste enhancers' and preservatives that wreak havoc on the body. But if you look at something like KFC chicken, its mostly fat, carbs, and proteins. Almost the same as clean foods.

I'll eat junk food once in awhile. Every few weeks or so for a meal to get rid of my craving for something dirty.

 

[Furyguy]

If you're looking to get serious about this I strongly recommend the Rippetoe 5x5 Starting Strength program.

5x5 Back Squat
5x5 Bench Press
5x5 Deadlift

2-3 minutes between sets, 3 days a week, for 4-6 weeks. Lift hard and heavy. Keep your form good. If you can find a lifting partner to help motivate you it will seriously help.

I've gone through the cycle three times and the gains are always impressive. You will add muscle all over and it will be visible quite quickly. Chest, arms, back, legs, 2-3 months in you should start exploding.

So listen, I know you're mostly going for size, but the best way to do that is by getting strong. I've read dozens of articles supporting this, and have personal experience in this department. If you're not ****ing strong to start with it's going to be HARD to add muscle mass. Quickest way to get huge in the beginning is by lifting giant amounts of weight for low to moderate reps. Plus doing 5 reps of 300 is SO much more fun and rewarding than doing 12 reps of 150, honestly.

Diet... you're intelligent enough to know what food is healthy and what isn't. Look at a food, if you can't honestly say "This is good for me and will help me grow in a healthy way" than ****ing put it down and eat something that will. And eat A LOT. If you're not basically hungry all the time, you're not working hard enough.

You need sleep. At least 8 hours or you're going to hurt your growth. This is one of the hardest things, but it helps. If you're not waking up hungry in the morning you're doing something wrong.

Supplements are up to you. It's hard to take a new guy who isn't seriously passionate about this stuff and say "You need to be taking this and this and this three times a day and stagger loading cycles here twice a week..." Nah not so much, not until you feel like this is really a way of life and you want to squeeze every ounce of effort out of it. This is the one Supp that I really ****ing love, so take a look into it if you want:
http://www.t-nation.com/free_online...t_unleash_the_full_anabolic_potential_of_food
Sorry to be endorsing other sites, but I really do feel like it's that good. Nothing else has made me pile on muscle like this stuff.
Other than than, Whey protein is always a good choice.

Anyways man, I hope this **** works for you. You are stronger than you think you are, so don't be afraid to stack the plates on! Get your form down proper so you don't hurt yourself.

Let us know what you decide on and how it works out for you.

 

[Throttle]

Lots of guys swear by BCAAs, one of which is Leucine, and no harm in linking to T-Nation as they're reputable around here. You linked to a story explaining its potential effects (a bit breathlessly, but you learn to filter that stuff). It certainly can't hurt, except the wallet.

 

[TheSplat]

Furyguy nailed it. Get Stronger and you'll get bigger. Try a gallon of whole milk a day also. I've always been a hardgainer, 5'8 started at 125. Got stuck at 155 for about a year, added a gallon of milk a day and put on 9lbs in a month. And at the end of that month, people were complimenting my abs, of all things lol. Good luck man, it's a long rewarding journey. Just stick with it.