Suppliments for bulking

[Marine04]

I'm 5'8 170 now and want to bulk to 200 then shred. I've always been more of a tone and lean guy but now that my metabolism is slowing I'm wanting to put on serious mass. Anyone recommend good supplements to use?

Right now I'm using a weight gainer from gnc with a whey protein I picked up at walmart and am taking in about 3,400 calories per day not including the ones I burned. A guy told me instead of doing a couple 60 gram shakes per day to start drinking 30-40 grams every 2-3 hours and that made him explode a lot faster. With all the different stuff on the shelf I'm not sure what all is the ideal stuff for me to use and I'm on a budget. I've also thought about taking testosterone or a testosterone builder. Any thoughts on that? Any advice would be helpful. Thanks

 

[aaronuconn]

I wouldn't worry about the "30-40 grams every 2-3 hours" stuff.

With being on a budget, I'm not sure how much you've allotted to supplements. As you know, diet is the absolute key towards whatever your goal is. Testosterone boosters aren't going to directly put on the lbs your seeking.

 

[Young Gotti]

i'd def recommend 20-30 g's every couple hours, you want to try and maximize muscle protein synthesis as often as you can during the day

anyway diet is def the most important aspect of gaining weight....maybe look at mass gains from i force, it's a weight gainer with better carb sources than most of the other high calorie protein drinks on the market, and if your not already get some creatine mono for yourself

and of course 8 hours of sleep per night

 

[Marine04]

I wouldn't worry about the "30-40 grams every 2-3 hours" stuff. With being on a budget, I'm not sure how much you've allotted to supplements. As you know, diet is the absolute key towards whatever your goal is. Testosterone boosters aren't going to directly put on the lbs your seeking.

My diet has been high carbs and high protein. Right now I've been consuming about 200 grams of protein per day but want to jump that up to about 300. I've been trying to eat a lot of eggs, tuna, peanut butter sandwiches as snacks and my meals all consist of carbs protein and leafy greens. I actually haven't been in the gym since may 13th because I was rear ended by a truck and messed up my back and head went through the back window of my work truck so I've been doing physical therapy since then. The last month though my pt has been 8 hours per day with lots of cardio lifting on machines about 1.5 hrs twice a day so 3 hours total and stretching stuff. I finished my last day of that yesterday and am planning to start my new work out tomorrow at golds where I'm a member. I'm cutting the cardio out to maybe 15 minutes twice a week and plan to do a lot of free weights and instead of full body workouts I'll be blasting targeted muscles. My budget right now I'm working with is about 100 every 2 weeks? Around there. But that will increase when I get back to work next week and after I get my settlement lol. Since I've been out of the gym a while I'm going to start with 3-4 exercises per muscle group and probably work upper body one day then lower body and shoulders the next and alternate for about 6 weeks then change up with a more intensive workout. I am a member at gnc so I get a little discount but thought id ask here first what you guys think because when I walk in there and ask a question I get the sales pitch on pretty much a bunch of stuff I know I don't need

 

[Marine04]

I'll snag some creatine today when I go out. Thanks for the advice!
Should I go ahead and stick with the high calorie shakes and the low calorie or just use one?
Also what type of protein should I be looking at? I want to eventually get pretty big so whatever would cater to that would be best.

Here's what I'm using now

 

[Marine04]

Also the reason that guy told me to just do the 30-40 grams at a time instead of 60 is because he says that the body can only process and break down that much at a time and the other 20 grams are just sliding on out.

 

[jimbuick]

Also the reason that guy told me to just do the 30-40 grams at a time instead of 60 is because he says that the body can only process and break down that much at a time and the other 20 grams are just sliding on out.

Whoever told you that doesn't need to be giving any advice to anyone.

 

[Marine04]

Whoever told you that doesn't need to be giving any advice to anyone.

Lol so the body will process the 60 with no waste then?

 

[jimbuick]

Lol so the body will process the 60 with no waste then?

What do you mean no waste?


There is always waste, that's why we have bathrooms....


But, yes, your body will utilize the food whether you eat 20 grams or 80 grams.

 

[Jiigzz]

Lol so the body will process the 60 with no waste then?

Yep. The body is very capable of absorbing protein.

I mean, you might get a little waste here and there, but nothing like 20g. Also the gainer is not needed. 850kcals is not much that you couldn't just make a shake yourself?

Oats/ Creamed Rice
Milk
Protein Powder
Banana
Olive Oil or Coconut oil

etc.

And 10g of Creatine isn't needed

 

[aaronuconn]

i'd def recommend 20-30 g's every couple hours, you want to try and maximize muscle protein synthesis as often as you can during the day

That's not optimal. 40-60g of protein every 4-6 hours will be more optimal then 20g every 2 hours. And also, the source of protein matters as well when you say "20-30g's" (I mean this in regards to leucine content).

This is a great read: Invalid Link Removed

My diet has been high carbs and high protein. Right now I've been consuming about 200 grams of protein per day but want to jump that up to about 300. I've been trying to eat a lot of eggs, tuna, peanut butter sandwiches as snacks and my meals all consist of carbs protein and leafy greens. I actually haven't been in the gym since may 13th because I was rear ended by a truck and messed up my back and head went through the back window of my work truck so I've been doing physical therapy since then. The last month though my pt has been 8 hours per day with lots of cardio lifting on machines about 1.5 hrs twice a day so 3 hours total and stretching stuff. I finished my last day of that yesterday and am planning to start my new work out tomorrow at golds where I'm a member. I'm cutting the cardio out to maybe 15 minutes twice a week and plan to do a lot of free weights and instead of full body workouts I'll be blasting targeted muscles. My budget right now I'm working with is about 100 every 2 weeks? Around there. But that will increase when I get back to work next week and after I get my settlement lol. Since I've been out of the gym a while I'm going to start with 3-4 exercises per muscle group and probably work upper body one day then lower body and shoulders the next and alternate for about 6 weeks then change up with a more intensive workout. I am a member at gnc so I get a little discount but thought id ask here first what you guys think because when I walk in there and ask a question I get the sales pitch on pretty much a bunch of stuff I know I don't need

I can't see a reason for needing 300g of protein. I think you'll be best without supplements for now as you're recovering from an injury it appears. You'll make strides in the gym without the use of supplements. Just stick to a solid diet and training program.

 

[Young Gotti]

That's not optimal. 40-60g of protein every 4-6 hours will be more optimal then 20g every 2 hours. And also, the source of protein matters as well when you say "20-30g's" (I mean this in regards to leucine content).

This is a great read: Invalid Link Removed

I can't see a reason for needing 300g of protein. I think you'll be best without supplements for now as you're recovering from an injury it appears. You'll make strides in the gym without the use of supplements. Just stick to a solid diet and training program.

20-30g's at a high grade protein like whey is all you need at a time, no need to have 40-60g's, you simply want enough protein/leucine to maximize protein synthesis...anything over that amount doesn't necessarily yield anything better...layne talks about it all the time

 

[aaronuconn]

20-30g's at a high grade protein like whey is all you need at a time, no need to have 40-60g's, you simply want enough protein/leucine to maximize protein synthesis...anything over that amount doesn't necessarily yield anything better...layne talks about it all the time

In his article I posted, read the section: "Suggestions for optimal meal distribution".

This was in 2008 so of course his opinion could have shifted since then, I just haven't personally seen it.

 

[RecompMan]

i'd def recommend 20-30 g's every couple hours, you want to try and maximize muscle protein synthesis as often as you can during the day

anyway diet is def the most important aspect of gaining weight....maybe look at mass gains from i force, it's a weight gainer with better carb sources than most of the other high calorie protein drinks on the market, and if your not already get some creatine mono for yourself

and of course 8 hours of sleep per night

You need a certain amout of leucine to spike MPS higher then where it is a couple hours after a shake. Layne nortons study showed that

I'd do aminos in between the 3 meals

Increase your calories. Plain and simple. But don't get sloppy man. Slow increases to manage adipose accretion.

 

[snagencyV2.0]

I can't see a reason for needing 300g of protein.

when you weigh 180lbs, maybe not

I think you'll be best without supplements for now as you're recovering from an injury it appears. You'll make strides in the gym without the use of supplements. Just stick to a solid diet and training program.

but I do agree with this

diet is soooo overlooked, and misunderstood
if ppl knew how to eat properly, there would be much less reliance on supplements
I'm not anti-supplement by any means -- I think they are great, as a supplement to dietary considerations
problem is, not enough ppl understand the importance of food and proper structure of such, so they look for magic pills and shortcuts

I eat well over 300g protein regularly, and over 400g for that matter (and even 500g sometimes)
I consume 4k cals just to maintain my bodyweight, and I stay lean

learn your body, and what works for you
clouding the picture with a bunch of supplements w/o understanding your own metabolism is recipe for fail

 

[Marine04]

when you weigh 180lbs, maybe not but I do agree with this diet is soooo overlooked, and misunderstood if ppl knew how to eat properly, there would be much less reliance on supplements I'm not anti-supplement by any means -- I think they are great, as a supplement to dietary considerations problem is, not enough ppl understand the importance of food and proper structure of such, so they look for magic pills and shortcuts I eat well over 300g protein regularly, and over 400g for that matter (and even 500g sometimes) I consume 4k cals just to maintain my bodyweight, and I stay lean learn your body, and what works for you clouding the picture with a bunch of supplements w/o understanding your own metabolism is recipe for fail

Good point about knowing my body. I guess each persons body will react a little different. I was always a hard gainer and really don't pack on the weight but have been gaining it over the last year. I have noticed though that using the extra protein I feel like my body isn't as sore and muscles are more prepared to get back to work, and increases in weights are coming faster. Have been eating about 3,800-3,900 calories and burning off a few hundred doing cardio but I'm going to start cutting way back on cardio because it's been a challenge to take in that many calories right now. I may just grab a high protein weight gainer and add a couple things to it and drink it 3-4 times per day and keep eating what I'm eating for the most part and see where I'm at in 6 weeks. If I see considerable difference I'll keep with it and if not try something new

 

[Young Gotti]

In his article I posted, read the section: "Suggestions for optimal meal distribution".

This was in 2008 so of course his opinion could have shifted since then, I just haven't personally seen it.

muscle college radio was a good listen while it was around...about a year or so ago they had maybe 5 or 6 episodes before it ended

 

[Phantom Z]

Yep. The body is very capable of absorbing protein.

I mean, you might get a little waste here and there, but nothing like 20g. Also the gainer is not needed. 850kcals is not much that you couldn't just make a shake yourself?

Oats/ Creamed Rice
Milk
Protein Powder
Banana
Olive Oil or Coconut oil

etc.

And 10g of Creatine isn't needed

Can you put some amounts next to the ingredients in that shake?

 

[aaronuconn]

Yep. The body is very capable of absorbing protein.

I mean, you might get a little waste here and there, but nothing like 20g. Also the gainer is not needed. 850kcals is not much that you couldn't just make a shake yourself?

Oats/ Creamed Rice - 1 cup (300 cals)
Milk - 1.5 cups (225 cals if whole milk)
Protein Powder - 1 scoop (~120 cals)
Banana - 1 (100 cals)
Olive Oil or Coconut oil - 2 tablespoons (240 cals)

etc.

And 10g of Creatine isn't needed

Can you put some amounts next to the ingredients in that shake?

Bolded is how I would do it. As you can see, nearly 1000 calories. I would probably opt for peanut butter (2 tablespoons - 200 cals) over the olive oil/coconut oil (purely from a taste perspective).

 

[Jiigzz]

Bolded is how I would do it. As you can see, nearly 1000 calories. I would probably opt for peanut butter (2 tablespoons - 200 cals) over the olive oil/coconut oil (purely from a taste perspective).

Thanks aaron. Thats pretty much how i do it. Normally i add berries and things as well which masks the olive oil taste.

Just play around with different foods you like. Can add yoghurt, protein, cinnamon, etc.

Ill rep you aaron when i get on a comp

 

[aaronuconn]

Thanks aaron. Thats pretty much how i do it. Normally i add berries and things as well which masks the olive oil taste.

Just play around with different foods you like. Can add yoghurt, protein, cinnamon, etc.

Ill rep you aaron when i get on a comp

I'll send negs until then.

 

[Jiigzz]

I'll send negs until then.

Lol.

Fgt

 

[aaronuconn]

Lol.

Fgt

I suppose your return negs may hurt more than mine.

 

[Phantom Z]

Good info guys! I'm liking the pb over the oil idea

 

[GeekPoop]

I'm 5'8 170 now and want to bulk to 200 then shred. I've always been more of a tone and lean guy but now that my metabolism is slowing I'm wanting to put on serious mass. Anyone recommend good supplements to use?

Right now I'm using a weight gainer from gnc with a whey protein I picked up at walmart and am taking in about 3,400 calories per day not including the ones I burned. A guy told me instead of doing a couple 60 gram shakes per day to start drinking 30-40 grams every 2-3 hours and that made him explode a lot faster. With all the different stuff on the shelf I'm not sure what all is the ideal stuff for me to use and I'm on a budget. I've also thought about taking testosterone or a testosterone builder. Any thoughts on that? Any advice would be helpful. Thanks

DAA is a cheap test booster. Are you just starting to get into lifting or whats your experience?

Eat when you're hungry if you're starting... just make sure portion sizes are smaller so it'll make you hungrier

 

[Marine04]

DAA is a cheap test booster. Are you just starting to get into lifting or whats your experience? Eat when you're hungry if you're starting... just make sure portion sizes are smaller so it'll make you hungrier

I've done lifting but not to the extent I am wanting to get into it. I played sports in high school, lifted in the military, and off and on since 2005 just to stay in shape. Most recently I was doing more strength training and endurance for mma before I got hit my a truck in May. I was always a hard gainer so I pretty much had to follow what my body would allow me to do but not my metabolism is slowing and I'm putting on weight easier so I'm going to try to put on Delois mass which is something I always wanted to be able to do. Today was my first day back into the gym since may and my workout program for the next 4-6 weeks is going to be 3 days of lower and 3 days upper body with about 2-3 exercises per muscle group. I hit golds at 0645 this morning and had a really good workout. I started out a little light to see here my body is since I've finished physical therapy and didn't have a spotter. It was successful though! I got my pump lol and have a little soreness in my chest, Lats and arms but not overly sore. I have been using raw rebuilt mass from gnc and a 100% whey from walmart for the last few days of pt and today in the gym. I did pick up a 10lbs bag of pro performance mass gainer complex by gnc from Sams today for about half of what gnc charges so once I finish my tub of rebuilt mass I'll start using that since it isn't as expensive. So far my diet has been eating every couple hours, a one scoop shake mixed in between meals and at first it was tough to take in as much as I was but now I'm beginning to notice I'm getting hungrier sooner so it's becoming easier to take in that much. Using tuna, peanut butter sandwiches, hard boiled eggs and scrambled eggs, pretty much any meat I see on sale at the store, shrimp, and other seafood. I am trying to make sure I'm getting plenty of carbs also to help with energy for workouts and not crash. I'm trying to take in mostly carbs, protein and some fat with veggies and fruit to try to keep my diet balanced. I have cheater a couple times by grubbing on a bunch of burgers from mcdonalds, and the large original from shlotskies lol. I figured it can't hurt to much since the goal is to get big. I'm thinking of doing a couple mass gainer shakes per day and a couple low fat lean 100% whey shakes per day. After I finish this workout cycle and take a couple days to rest I'm planning to do more exercises on each muscle group per workout. I didn't want to jump back in too hard and crash or risk re injuring my low back. Plus the workout I'm doing is more than what I was doing for pt and should definitely make gains doing it. Kind of treating it as a step latter and going to go up the rungs of the ladder instead of trying to immediately jump to the top.