Best Supplements for Muscle Gain?

  • Posted by a hidden member.
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    Jan 31, 2010 7:54 PM GMT
    So I am a small guy, really fast metabolism. I am 5'10" and 138 lbs with 37 chest and 28/29 waist.

    I am really looking to put on a little bit of muscle and have been dieting properly with several protein and leafy green friendly meals a day. I do weight training for 60 mins with a 15 min cardio warm up and warm down. Unfortunately I was told by my doctor that i should look into health store supplements as that would be better than looking into anything more serious (ie prescribed supplements). I was wondering which supplements have worked best for you guys for putting on lean muscle. When is the best time to take them and what do you take them with? I started googling but I was so confused by all the info. Can anyone recommend some stuff and what routine to use it.

    My dad and brother are built, and I used to be more defined when i was a swimmer so I know I can do it, i just need some advice.
  • offshore

    Posts: 1294

    Jan 31, 2010 11:57 PM GMT
    May I suggest stop doing your cardios to start with - a 5 min warm up is good enough, and stretch at the end, don't run.

    Many guys try to pack on weight but is on running machine all the time, wonder why it doesn't work?

    It's working against your goal.

    When you try to gian weight, just pile on weight. You will gain some bad weights along the way but you need to pack on first.

    As for supplyments, nothing more from Protein (or a weight gainer) and Creatine if you want, and vitamins,
  • jlly_rnchr

    Posts: 1759

    Feb 01, 2010 12:27 AM GMT
    I would do whey protein, it's widely available. You can get it at your grocery store, though you may want to shop around for the best taste/price.

    I was having trouble putting on weight, still am to an extent, but I found that making protein smoothies is easy and quick, right when I get back from the gym. Whey, milk, ice, yogurt, frozen fruit, blend it up, drink. It's so much more convenient than thawing and cooking some chicken. And at least for me, I don't feel as full and uncomfortable as when eating two dinners worth of high protein food.
  • aidikay

    Posts: 32

    Feb 01, 2010 12:38 AM GMT
    Hear, hear, brother. I'm a hard-gainer too. I think the only key to gain weight is eat eat eat between the exercises.

    Here's some of the tips I got here and there, and tried my best to follow it.

    1. Six small meals per day. Really hard to follow with my job. What I do is three regular meals and one snack (fruits) and two protein shakes.
    2. Pre- and post-workout protein shakes. Both need to be approximately less than an hour before/after the workou.
    3. Keep cardio low, even to as low as 15 minutes per week (!). I still won't give up my "cardio" yoga, though.
    4. Low reps, high weight.
    5. Rest and change your routines every twelve weeks.

    For the protein shakes I use 250 ml of low-fat milk, one-and-a-half serving of Whey (but right now I'm using MaxPro from MSWN or sumthin), and one serving of Creatine. When I have time and the mood, I blend it with oatmeal and fruits.

    There is one problem though. Every time I gain weight, I always don't feel like eating anymore. Anyone feel the same way?

    For the last three months, I gained 13 pounds (From 141 to 154). Hopefully lean muscle, but I don't know how to measure things. LOL. People just told me that they don't see me gaining weight. Hope that's a good sign. Haha.

    Good luck!
  • UFJocknerd

    Posts: 392

    Feb 01, 2010 12:53 AM GMT
    overit86 saidSo I am a small guy, really fast metabolism. I am 5'10" and 138 lbs with 37 chest and 28/29 waist.

    I am really looking to put on a little bit of muscle and have been dieting properly with several protein and leafy green friendly meals a day. I do weight training for 60 mins with a 15 min cardio warm up and warm down. Unfortunately I was told by my doctor that i should look into health store supplements as that would be better than looking into anything more serious (ie prescribed supplements). I was wondering which supplements have worked best for you guys for putting on lean muscle. When is the best time to take them and what do you take them with? I started googling but I was so confused by all the info. Can anyone recommend some stuff and what routine to use it.

    My dad and brother are built, and I used to be more defined when i was a swimmer so I know I can do it, i just need some advice.


    what's your daily calorie intake?
  • jlly_rnchr

    Posts: 1759

    Feb 01, 2010 2:13 AM GMT
    Is the "six small meals a day" for muscle gain, or for weight loss (via keeping up the metabolism) or both? Because I've seen it thrown around very often, for both situations.

    Either way, I always have to skip that tip. It's just impractical for me. I'm often in a lab six or seven hours out of my workday, no food allowed. And no time to go grab a filling snack.
  • Posted by a hidden member.
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    Feb 01, 2010 2:18 AM GMT
    jlly_rnchr saidIs the "six small meals a day" for muscle gain, or for weight loss (via keeping up the metabolism) or both? Because I've seen it thrown around very often, for both situations.

    Either way, I always have to skip that tip. It's just impractical for me. I'm often in a lab six or seven hours out of my workday, no food allowed. And no time to go grab a filling snack.


    What kind of lab? I work in an academic lab and almost everyone has a fridge or storage space for food that is outside of the 'restricted' zone. Almost everyone I know also breaks the rules as far as the restricted zone as well. I would die if I couldn't eat during my work day!

  • jlly_rnchr

    Posts: 1759

    Feb 01, 2010 12:50 PM GMT
    Yes, the office area has a fridge where we keep our lunch. And we do all take a 45 min. lunch at noon. But if I'm in the lab doing an experiment, I'm not going to leave for 15 minutes to go make a snack. Some people spend much of the day in the office, I typically am in the lab the majority of the time. If I was down in the office area often, I'd be able to eat non-stop.

    It's a clinical HLA lab, btw. It would be bad news if we got caught eating in the lab.
  • UFJocknerd

    Posts: 392

    Feb 01, 2010 2:03 PM GMT
    If you want to gain, it's not six *small* meals a day; it's six full meals a day.

    Even if you work all day, you can eat just before you go, on the lunch, and then right after you get home, plus two or three other times. Doable.
  • Posted by a hidden member.
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    Feb 03, 2010 1:26 AM GMT
    Well i tend to eat a lot. But a lot of healthy stuff. Usually Eggbeaters and turkey sausage or one of those healthy brands of cereal for breakfast. A whey protein shake in the morning. then for lunch usually tuna or chicken and spinach sallad with cottage cheese (something lean but full of protein and well balanced with veggies and lean meat). Dinner is usually where the carbs come in, whole wheat with lean meats and plenty of veggies. then an hour later a whey protein shake befor my work out, and one after and then a snack before bed of banana or some other vegetable thing. I tend to also snack on things like low sodium toasted seaweed throughout the day. Its really good. haha.
  • Posted by a hidden member.
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    Feb 04, 2010 3:45 AM GMT
    Eat
  • Posted by a hidden member.
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    Feb 04, 2010 3:46 AM GMT
    overit86 saidI am 5'10" and 138 lbs with 37 chest and 28/29 waist.

    quit your braggin' ... icon_wink.gif
  • Posted by a hidden member.
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    Feb 11, 2010 3:06 PM GMT
    haha but seriously, besides whey is there a good extra source to help me get built?
  • Posted by a hidden member.
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    Feb 11, 2010 3:21 PM GMT
    Whey is great unless you have Lactose Intolerance or IBS. I have to get my protien through diet rather than supplements. Do your homework on whey though...some are overpriced and others are just gross.
  • Posted by a hidden member.
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    Feb 11, 2010 3:22 PM GMT
    The answers to all your questions are in "From scrawny to brawny" by Berardi and Mejia. Read it and EAT.