Starting out, 2 questions.

[Gunner26]

Ok people, I'm a scrawny 140 pound 5"10 lad.

Got plans to go abroad next summer as a final blowout with mates from university before 'real life', and I've decided I want to be a bit bigger, I feel this is the opportunity to do it.

Now I go back home for summer for 3 months in a couple days, and I have a routine that I ideally want to be doing once I get back, I have a friend who is going to hook me up with a cheaper gym membership because he works there.

The routine I'll be following is the Practical Programming Novice Program, mainly because I am unused to power-cleans and feel that I can incorporate them later once I have a bit of strength and can practice working on the correct form occasionally, rather than make them an immediate focus of my routine.

I get that I will need to be eating much more than I am currently, somewhere in the 3000-4000 region for gains to be effective. I know that to get all this in I will have to be making use of protein powder and shakes, especially because I need to be aiming for roughly 1g/pound of body weight in protein.

Now the 2 questions I have for you guys are:

1. What is a good protein product to buy, and any other supplements that may help out as well, I know that a friend of mine also buys zinc tablets amongst other things, I was wondering if they were also necessary.

2. Unfortunately I hate fish, especially tuna, I find myself leaving the kitchen if a housemate is making it because I can't even stand the smell. So is there anything else I can eat to get in the protein besides tuna? I will already be eating a lot of chicken and probably still stick to lean red meat as well.

Many thanks guys. Here's hoping I stick to it.

Gunner

 

[Purefilth]

http://www.discount-supplements.co....email&utm_term=bnnr-discount-supplements-logo

right, FVCK zinc. just make sure you have fish oil. - get the stronf stuff.

Its more like 2g protein/ pound bodyweight, and youll want at least twice that amount in carbs.

I dont like fish either. I take fish oil everyday to help the joints.

the link^ is where I go to get supplements. PM me for my 12% discount code (this changes every month or so).

Wherabouts are you moving to?

 

[yyyy1313]

If taste is important, I would recommend Pro Complete 40 for protein shakes (it's expensive though). It has very little outside of protein too, great meal replacement. You can also do turkey if you want to change things up outside of chicken. Egg whites are fantastic for a low calorie high protein intake, but since you are going for gains a regular omelette is fine in this instance. Spinach is great for protein as well. There is a lot of variety out there where you can have enjoyable meals while trying to build lean muscle. It's just a matter of you being willing to make the meals yourself.

PS: Remember to have at least 17 ounces of water after each meal.

 

[TheStig]

You can't go wrong with Optimum Nutrition protein. Right now I'm taking the Hydro Whey, it's the purest form of protein.

 

[ebracer05]

You don't have to rely so much on shakes. One good serving of eggs, chicken, fish, and beef each day (a bodybuilding serving btw) will bring you way above 1g/lb of protein each day and will have a lot more nutrition accompanying it. One shake a day is good.

 

[Mr Wright]

I've watched a flatmate of mine for the last year going to the gym 3 times a week and hes about 6 foot 2 and weighed about 70kg. This year alone hes spent nearly £300 on various supplements and doesnt look any bigger because he just doesnt eat enough. At the start dont worry about the shakes and that, just get into the habit of going to the gym and getting your calories. People try and sell guys this stuff because it makes money but you dont really need it unless you are a seriously big guy who needs extra protein. My mate who studies sport science agrees that unless you're a body builder there is no reason why you cant get your protein intake from eggs, chicken, turkey etc. But if you're going to take supplements, I'd wait until you're in the habit of going for a month or two just to not waste your money.

As for the workout, stick to your compound exercises like squats, deadlifts, benchpress and rows, that will help you build up evenly.

 

[TheStig]

Yeah obviously your diet has to be in check....if it is, then supplements will help some

 

[Gunner26]

Ok thanks for the advice guys.

I've already started eating more than normal, and as I'm going back home I've offered to pay money towards the weekly shop to ensure that I will have enough to eat whenever. I've moved up to about 4 meals a day at the moment, and am hoping to keep this up when I go back to work, and when I start going gym later this week/beginning of next after getting my cheaper membership.

I still think I'm going to get protein for shakes, so I'll have a look at all the ones you guys recommended and make a choice based off of that, so thank you for your suggestions.

Gunner

 

[JT12]

Really what you wanna aim for is to lose fat and gain muscle. If your doing it right you might not be losing weight at all but actually gaining it. Muscle weighs more than fat and once you gain muscle your caloric intake will go up and your body will burn off more fat/calories just from what you would need to sustain it. So that six pack will show up even though your gaining weight(so don't freak out and say its not working). Try a high protein diet and lower amount of carbs. Do you eat alot of mcdonalds or ramen noodles or other processed foods? Try to eat tuna fish sandwiches or chicken cutlets for breakfast with oranges or peaches and then for lunch like steak and a potato and then for dinner more chicken cutlets with brown rice, never eat white except for that potential potato mid day. Buy whey protein powder and mix that into your diet after you work out. Like right after your done working out pour a glass of milk in a blender with a scoop of whey protein mix. You can buy whey at any store almost these days. Go to a GNC or something and ask the bodybuilder dude behind the counter what he recommends. Most of the time they pick whey but there are other kinds and whey is the best and most common protein powder used today.

Do compound exercises like pull ups and push ups for your upper body and do squats or sprints for your lower body. Try to stay away from aerobic exercises unless its a mile or so jog every once and a while. Try to sty away from isolation exercises. Some love then and say "I've got an arms day" but thats just plain stupid and your body grows out of the gym not in it. So on one day do pull ups and push ups or bench press and do lat pull downs and then on the next day do squats and then rest a day and then do your upper body and then lower body. I rarely ever do crunches but I sprinkle them in between sets so I guess thats a lie about not doing them but my point is I never say I'm gonna do 100 crunches. 100 crunches just happens in the course of my work outs.

Hopefully that helps
Remember
compound work outs(meaning more muscle groups)
better diet filled with more chicken(Like eat chicken twice a day every day)
buy whey protein powder and a blender

 

[ProDJ26]

Many opinons you'll get varied responses heres my two cents:

Protein: doesnt really matter which kind you take. Protein is protein. You can go buy the expensive stuff or you can go the cheap route.

Rest of Supplements:
Dont get into the notion of "Pill/Supplement X" will make me bigger the supplement industry is a multimillion dollar industry for a reason. Screw Mass Gainers for that amount of money you can get a nice quality steak which not only will put weight on you but will save you money and isnt loaded with a bunch of bs. Use any extra money that you have for supplements for quality food. Stick to Chicken Breast, All Red Meat, Whole Eggs, Oatmeal, Brown Rice, Sweet Potatoes, All Fruit, All Veggies (Broccoli/Spinach are best) & Peanut Butter

At this point your routine doesnt matter you just need to eat

 

[Krueg]

I'd go for a simple whey protein powder or a mass gainer to get the extra calories. Or with your whey protein powder you could add in other things such as fruit to get more nutrients.

As for eating more to gain weight, whatever your eating now, double it. If you eat 3 meals a day, up it to 6 meals a day ect..

 

[Gunner26]

Ok guys again thanks for the input. I'm having a warm up week a the gym now, just getting myself used to the machines and weights, plus getting comfortable doing my own thing without thinking about people watching me.

I don't really know why I hadn't started at the gym properly before, I've really enjoyed the few sessions I've had so far.

In regards to eating more, I am. Unfortunately it's really difficult for me to get in more than one meal a day at work, there also isn't a lot around shops wise for me that provide quality calories and protein. I'm having to settle for a large chicken kebab, no chips or anything, most times I don' even get salad. It's a shame, but the kebab shop is the only place I can get too in a reasonable time for lunch.

I would bring stuff from home, but again I need more calories, and I haven't started pre-preparing meals yet, I aim to maybe start doing this next week.

I am upping my meal intake though. I'm trying to get up early enough before work to have a bowl of cereal or 2, then go to the bakery and get a meaty sandwich. Then I'm eating when I get home around 6, and again at about 9/10.

I'm still looking around at proteins, but it's more a case that I just forgot about getting it haha.

Gunner

 

[Gunner26]

Oh one more thing, my plan was to have gym sessions every Monday, Wednesday, Friday. However I play football on Friday's, would it be wise to work out before or after my game, or should I think about moving my workout to Saturday?

Cheers again boys

Gunner

 

[Purefilth]

Oh one more thing, my plan was to have gym sessions every Monday, Wednesday, Friday. However I play football on Friday's, would it be wise to work out before or after my game, or should I think about moving my workout to Saturday?

Cheers again boys

Gunner

Keep cardio seperate, so I would move the workout to Saturday

 

[Gunner26]

Cheers Purefilth, that's the answer I was leaning towards.

Gunner