Ladies and Gentlemen!

[Fitch]

As part of my "Inner Revolution" (See Fitch's Inner Revolution thread in the High School forums) I have also decided to improve my physique. I am very serious about it, it is benefical in the long run. I am also considering to purchase the package offered at www.skinnyguy.com.

I started going to the gym today.
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My Stats:

BW: 138 lbs
Bicepts:
RIGHT ARM: 11 '' (when arm is fully extended) 12 '' (flexed)
LEFT ARM: 11 '' (when arm is flexed)
Visable 4/6 pack.
BF: N/A.
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Until I get the package offered at skinnyguy.net -- I wouldn't mind some general advise:

How often should you drink protein shakes?
With what ingredients do you make your shakes?
How long (hrs) should you work out per day?
One muscle per day vs two muscles per day. Which is prefered?
What should I eat?
How much should I drink?

 

[Lifeforce]

I drink about 3 shakes a day, that's around 200 g off protein. People usually say I'm an idiot doing this, but it does work wonders for me =)

The after workout shake looks like this for me:

2 scoops off whey (chocolate)
milk til I get the right consistency
a fair share off dextrosol
a little cacao

mix and ready to drink, tastes really well. But there are many great tasting recipies out there. I bet you can find some on the nutrition section off forum.bodybuilding.com

Work out every other day around an hour effective workout time.

Two to three muscles, one major, one-two minor. For example, back+biceps+abs or chest+triceps+forearms or legs+calves+delts. Just examples, mix it up as you like.

Eat basic stuff, read the diesel's guide to bulking.

A gallon a day (water)


Congrats on making the change

 

[Fitch]

Thank you,

"a fair share off dextrosol"
"a little cacao"

What is "cacao" and "dextrosol?"

I am also going to start my workout journal tomorrow. The thread name for that will be updated once I make it.

 

[rapsta]

"cacao" is swedish for cocoa.
and dextrosol are some tablets (candies) made off grape-sugar (dextrose) in order to give you quick energy but i don't feel any energy boost when eating those, so they're bullshyt IMO

 

[Lifeforce]

sorry man, I meant dextrose, not dextrosol. =)

Thanks for explaining rapsta.

 

[Double]

a fair share of dextrose should be your bodyweight in gram btw.....

edit:if you only take whey and dextrose after workout(which i do)....mixed with other sugars it should be less

 

[Fitch]

So to clarify, you recomend that I take destrose ( equivalent to my weight... in kg?) with whey? (After-work out?)

 

[belividere]

good for you for wanting to better your body. I have read the program from skinnyguy.net and he goes over diet to an extreme. For what the program entails you really have to stick to both the diet and the training.

To be honest, his info is great but I think that it really isn't anything groundbreaking. It is other peoples ideas that he re-packaged and targeted at skinny guys. The whole aint no one gonna kick sand in my face anymore gimmick. Basically it says eat healthy meals 6 x's a day with a balance of protein/carbs/fats from sources that are not junk food. Train using compound movements and keep a journal. Try to up your weights each workout. I would read the sticky about bulking thourghly and check other bodybuilding sites/mags/forums.

 

[Double]

Originally posted by Fitch
So to clarify, you recomend that I take destrose ( equivalent to my weight... in kg?) with whey? (After-work out?)

yeh with one scoop whey immediatley after workout. before workout also one scoop of whey. than after workout as soon as you can eat, eat like a fvcking horse all the carbs and protein you can get[eating much in the 3-5hours window after work out is very important]

 

[Alpine]

I'd also add a tablespoon of Udo's, flax or olive oil to every shake, but not before or after training .

If you are really keen add a handful of oatmeal. This will get your weight gain off to a great start.

 

[Double]

instant oatmeal in shake yeah, but tastes like ****!

 

[Fitch]

I'd also add a tablespoon of Udo's, flax or olive oil to every shake, but not before or after training .

Then when?

Is there anything which can be done to make improve the shakes taste?

 

[Double]

-in the morning or before sleeping.
-only flax not olive or something else
-buy a whey protein which tastes okay....i go for ultimate nutrition whey

 

[Lifeforce]

I'd add in mashed flax seeds instead off oil, they cointain fiber as well as unsaturated fat and poly unsaturated fat... AND alot off protein. Fiber lower the blood cholestrol. Just make sure the seeds are mashed or they will not be taken up by the body.