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post #1 of 40 (permalink) Old 09-20-2007, 11:33 PM Thread Starter
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What should I do?

Hey guys kind of new here and I have searched but still tyring to find some answers. After playing soccer for 14 years my body is real lean. I am wanting to bulk up some and I have been working out and of course keeping up my cardio. But what supplements should I take and how much. I'm new to taking supplements so I need help. I'm 6'0 and 145-150.Just want to add some bulk. Thanks for the help.
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post #2 of 40 (permalink) Old 09-20-2007, 11:46 PM
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Compound movements + heavy weights + lots and lots of healthy calories = teh bulk




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post #3 of 40 (permalink) Old 09-20-2007, 11:48 PM Thread Starter
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I'm starting to eat healthier. I could get away with generally eating what I want and stay the same weight due to the amount of runnng I've had to do. But now I am starting to try and eat alot more fruits and protiens.
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post #4 of 40 (permalink) Old 09-21-2007, 12:32 AM
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Originally Posted by mlsman23
I'm starting to eat healthier. I could get away with generally eating what I want and stay the same weight due to the amount of runnng I've had to do. But now I am starting to try and eat alot more fruits and protiens.
Don't forget about VEGGIES and WHOLE GRAIN foods




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post #5 of 40 (permalink) Old 09-21-2007, 03:33 PM Thread Starter
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Any advice on what supplements I should take just starting out? I have seen that most on here take whey protien, but I'm not sure what this/does. ANd what about creatine? Any suggestions on what to take and which products to use. Thanks
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post #6 of 40 (permalink) Old 09-22-2007, 05:03 AM
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First, think about your diet. What do you eat, and what is your diet lacking? I suggest a good multivitamin and make sure it's USP approved. If it doesn't have US Pharmacopeia approval on the label, it's potency is not regulated, so it could be 50% filler for all you know.

If you're lifting a lot, whey protein is a good idea, about 1.5 grams per pound of bodyweight. That means about 225 grams per day. Get some BCAA's to aid in muscle repair and growth. You seem like you may have a very high metabolism, so if you do cardio, maybe do it only one day a week, and 4-5 days per week lifting. The more cardio, the more calories you burn. the more calories you burn, the less potential to gain muscle.

225 grams of protein = 900 calories, and you should be bringing in about 2800-3000 per day if you want to gain any mass. Keep your carbs at around 2g per pound, which would be about 300g per day for you. That comes to 1200cal + 900 = 2100. You should have enough carbs so that your body draws energy from carbs rather than protein. That leaves you with about 700-900 calories for a "fat allowance." You should limit your fat as much as possible, but try to get 'good' fat (omegas). Fish is good for that. I love peanut butter, but stay away from any kind with partially hydrogenated oils (trans fats). Adam's peanut butter is awesome because it's lack of trans-fat causes the peanut butter and oil to separate. I drain most of the oil, that way I get tons of protein, and less fat. It's a bitch to spread on bread though.

Keep supplements to a minimum. If you haven't been lifting long, wait on the creatine. Let your body get used to the new routine, and after at least a month, go ahead and start creatine.
Everybody has their theory on creatine, but I suggest you cycle it 4 weeks on, and 2 weeks off. Drink tons of water, even if you feel like it's just going through you. you will piss a lot. Let me know if you have any more questions. This is all based on my experience, research, and opinions. What works for one person may not for another, so listen to your body, and don't overdo it. Good luck!
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post #7 of 40 (permalink) Old 09-22-2007, 05:56 AM
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Quote:
Originally Posted by wukkadb
Compound movements + heavy weights + lots and lots of healthy calories = teh bulk
I agree!

Quote:
Originally Posted by wukkadb
Don't forget about VEGGIES and WHOLE GRAIN foods
Agreed. One can never go wrong some some veggies and whole grains.

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post #8 of 40 (permalink) Old 09-22-2007, 11:23 PM Thread Starter
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Thanks David, I do have a pretty high metabolism. And I think that and all the running has kept me fromm really building mass. Is there a particular multi-vitamin I should use and is whey protein just a product or is there again a specific brand I should use?
Thanks for all the help guys.
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post #9 of 40 (permalink) Old 09-23-2007, 01:00 AM
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Quote:
Originally Posted by mlsman23
Thanks David, I do have a pretty high metabolism. And I think that and all the running has kept me fromm really building mass. Is there a particular multi-vitamin I should use and is whey protein just a product or is there again a specific brand I should use?
Thanks for all the help guys.
stop all that running. It just means more calories to consume.

generic multi is fine IMO take with food so it gets absorbed

whey, ON or EAS is fine

Lifting one globe at a time!

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post #10 of 40 (permalink) Old 09-23-2007, 02:27 AM Thread Starter
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I've stopped running AS much. Its just hard because i have had to do it for so long, its just a routine. Where can I purchase ON or EAS?

Last edited by MLS; 09-23-2007 at 02:30 AM.
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