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Old 07-08-2011, 11:47 PM   #21 (permalink)
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Originally Posted by Scarecrow View Post
I've got three different types of protein powder right now. For a weight gainer/meal replacement I use Cytogainer made by Cytosport. Three scoops gets you almost 600 calories which makes a perfect snack when I can't prepare a full meal.

I also use two protein powders made by Optimum Nutrition. The first is their 100% Whey Gold Standard. If you don't already know, your body absorbs whey protein very quickly making it one of the best types to take in the morning as well as before/after a workout. The other type I use is their 100% Casein Gold Standard. Casein is absorbed by your body at a slower rate, making it ideal for use later in the evening and before you go to bed.

This brings me to another important topic. Fueling your body before you rest/sleep. Make sure you are getting a minimum of 7 hours of sleep a night and try to keep a set sleep time. Doing so will allow you to set up your meals during regular times. To get to my original point though, your last meal should be about 20-30 minutes before you go to bed. Make sure to never skip this meal! It's almost as important as your first meal of the day which should be no more than 20 minutes after you wake up.
Man, three different protein shakes. At most I had two, morning and post workout.

Nutrabolics Fighter's Food - only 25 grams of protein, but the Acai Berry is THE BEST tasting shake out there.

Isomass for post work out - 60grams of protein + 7 types of creatine + omega fatty acids. Worst tasting shake, but helped build my weight.

I'll try your recommendation. Yah my sleeping habits has really been detrimental. Everybody I know who are ripped eats four to six meals a day no exceptions. I only eat two at the moment with four to six hours of sporadic sleep...lolz!
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Old 07-09-2011, 12:15 AM   #22 (permalink)
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Originally Posted by No_Mercy View Post
Man, three different protein shakes. At most I had two, morning and post workout.

Nutrabolics Fighter's Food - only 25 grams of protein, but the Acai Berry is THE BEST tasting shake out there.

Isomass for post work out - 60grams of protein + 7 types of creatine + omega fatty acids. Worst tasting shake, but helped build my weight.

I'll try your recommendation. Yah my sleeping habits has really been detrimental. Everybody I know who are ripped eats four to six meals a day no exceptions. I only eat two at the moment with four to six hours of sporadic sleep...lolz!
Getting the proper rest every day is essential. I would almost consider getting 7 hours of sleep a night being more important than the work you actually put in at the gym. As for the brand of protein powder you take, it's all a matter of preference. The types that I listed all have good flavor, mix easily and are specific to my needs. I am, however, more picky on what I eat, and when I eat than other people. There are other brands that are cheaper than what I take, but based on personal experience I can promise you that what I take works very well when included with a consistent diet.

So...this is where we are right now with where you need to focus.

- Get 7 hours of sleep a night, no exceptions.
- Keep track of everything you eat in a daily journal.
- Eat 6 even meals a day, planned out 24 hrs in advance.
- Don't skip meals!!!
- Meet your caloric needs each meal, even if it hurts.

I can promise you that if you follow the information I have posted in this thread you will put on lean muscle. Eat healthy, work out intelligently, and keep a caloric surplus and your body will do the rest. Be sure to remember that it's impossible to gain muscle without also gaining a little bit of fat along the way, but once you get yourself around 10-15lbs heavier than where you really want to be, then we can start looking at how to cut your diet to cut bodyfat while keeping your muscle gains. Cheers!
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Old 07-09-2011, 06:04 AM   #23 (permalink)
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Originally Posted by Scarecrow View Post
Getting the proper rest every day is essential. I would almost consider getting 7 hours of sleep a night being more important than the work you actually put in at the gym. As for the brand of protein powder you take, it's all a matter of preference. The types that I listed all have good flavor, mix easily and are specific to my needs. I am, however, more picky on what I eat, and when I eat than other people. There are other brands that are cheaper than what I take, but based on personal experience I can promise you that what I take works very well when included with a consistent diet.

So...this is where we are right now with where you need to focus.

- Get 7 hours of sleep a night, no exceptions.
- Keep track of everything you eat in a daily journal.
- Eat 6 even meals a day, planned out 24 hrs in advance.
- Don't skip meals!!!
- Meet your caloric needs each meal, even if it hurts.

I can promise you that if you follow the information I have posted in this thread you will put on lean muscle. Eat healthy, work out intelligently, and keep a caloric surplus and your body will do the rest. Be sure to remember that it's impossible to gain muscle without also gaining a little bit of fat along the way, but once you get yourself around 10-15lbs heavier than where you really want to be, then we can start looking at how to cut your diet to cut bodyfat while keeping your muscle gains. Cheers!
I look back on how long it took me to gain 20lbs; two years of working out intensely. Now I gotta start over again...haha! People don't realize it's almost like a full time job. I couldn't work, train in Muay Thai + BJJ/wrestling, and gym simultaneously. It was too taxing. A lot of friends agreed. That's when you realize what all of these MMA fighters go through and some. Not enough hours in a day and as we get older we recuperate a lot slower...lolz! Good tips...I hope to achieve my goal by summer of 2013 to reach 185lbs. But 170 I'd be happy with. I'm at around 150. Just last summer I was around 155-158; maxed out 225lbs benching. Too much work and stress gets ya...hehe.

You're at 185 right what's your max - 285 - 300 benching or more?
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Old 07-10-2011, 12:47 AM   #24 (permalink)
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You're at 185 right what's your max - 285 - 300 benching or more?
I've put up as much as 285 but that was a while ago, I've got a shoulder injury right now that is preventing me from lifting heavy. I'm scared to talk to a doctor because I'm sure it's going to be serious. In any case, the bench is only one of four major lifts that are a true test of your strength.

Bench Press
Military Press
Squat
Deadlift

Now, what's important is not necessarily how much someone can lift in each of these categories, but how much they can lift in comparison to their current weight. In my opinion, someone is strong when they can bench 100lbs more than what they weigh, can military press their own bodyweight, and can squat and deadlift twice what they weigh.

I'm 5'11" and 185, somewhat lanky with longer legs and not quite so long a torso. Because of my build, squat and deadlift gains don't come easy, and squats are without doubt my weakest of the four. Before my shoulder injury these were my #'s...

Bench Press - 285lbs
Military Press - 225lbs
Squat - 305lbs
Deadlift - 325lbs

Certainly not olympic numbers but I worked hard to get those. I'm not going to focus on getting much higher on those however, I want to avoid any other joint injuries that have been common for me lately. Instead I'm going to work more on sticking to around 225lbs on all lifts and focusing more on increasing max repetitions. It will be less focus on pure strength and more of a heavy/high intensity type program to keep my strength but kick my endurance up a notch.
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Old 07-10-2011, 04:26 AM   #25 (permalink)
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Quote:
Originally Posted by Scarecrow View Post
I've put up as much as 285 but that was a while ago, I've got a shoulder injury right now that is preventing me from lifting heavy. I'm scared to talk to a doctor because I'm sure it's going to be serious. In any case, the bench is only one of four major lifts that are a true test of your strength.

Bench Press
Military Press
Squat
Deadlift

Now, what's important is not necessarily how much someone can lift in each of these categories, but how much they can lift in comparison to their current weight. In my opinion, someone is strong when they can bench 100lbs more than what they weigh, can military press their own bodyweight, and can squat and deadlift twice what they weigh.

I'm 5'11" and 185, somewhat lanky with longer legs and not quite so long a torso. Because of my build, squat and deadlift gains don't come easy, and squats are without doubt my weakest of the four. Before my shoulder injury these were my #'s...

Bench Press - 285lbs
Military Press - 225lbs
Squat - 305lbs
Deadlift - 325lbs

Certainly not olympic numbers but I worked hard to get those. I'm not going to focus on getting much higher on those however, I want to avoid any other joint injuries that have been common for me lately. Instead I'm going to work more on sticking to around 225lbs on all lifts and focusing more on increasing max repetitions. It will be less focus on pure strength and more of a heavy/high intensity type program to keep my strength but kick my endurance up a notch.
Those are solid numbers. Man have you seen the videos of Lorenzo Fertitta training. Dude is fricken YOKED! Bigger than Vitor and Dana White...what the heck. Contemplated doing a cycle, then decided against it. Gonna do it the good ol fashioned way.
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Old 07-28-2011, 05:44 PM   #26 (permalink)
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Have you ever tried any other supplements except for protein?? Yes a clean healthy diet works wonders but combine this with a monster supplement and then your talking. I used to be a little runt (probs 55kg) currently (just finished a course of Muscle Fuel Anabolic (all in one with some natural test boosters)) 70kg ( I am a hard gainer) But my lifts are:
All 3 sets 10 reps
Bench: 70kg 3x10
Squats: 100kg 3x10
Deads: 100kg 3x10

Which I think is pretty strong for my weight + you get a shredded bod! (6 pac for the ladies!)

So yea possible look to involve a creatine supplement or all in one somewhere?
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Old 01-29-2012, 07:41 AM   #27 (permalink)
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I would recomend eating chicken breasts,Jason Momoa gained huge muscles in short period,tried that for a week the result where satisfying
Dont forget Cardio to burn out the fat
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Old 02-07-2012, 07:23 PM   #28 (permalink)
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Originally Posted by "El Guapo" View Post
Have you ever tried any other supplements except for protein?? Yes a clean healthy diet works wonders but combine this with a monster supplement and then your talking. I used to be a little runt (probs 55kg) currently (just finished a course of Muscle Fuel Anabolic (all in one with some natural test boosters)) 70kg ( I am a hard gainer) But my lifts are:
All 3 sets 10 reps
Bench: 70kg 3x10
Squats: 100kg 3x10
Deads: 100kg 3x10

Which I think is pretty strong for my weight + you get a shredded bod! (6 pac for the ladies!)

So yea possible look to involve a creatine supplement or all in one somewhere?
Yah at my peak I was on three to four different supplements.

Iso Metrics Weight Gainer - seven types of creatine
Nutrabolics Fighters Food - pre work out
Nutrabolics Hemotest

* Monster Milk
* BSN

Ultimately I think I peaked and work related stress hampered my weight training regimen. But I'd like to gain an additional 30 pounds. Like what Scarecrow said I have to eat like a mofo to sustain that weight...haha.

Appreciate the tips!
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Old 03-25-2012, 04:34 PM   #29 (permalink)
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Since gained approximately five to eight pounds. On a new protein shake called "Big Time." I know it sounds ridiculous, but that's what was recommended to me. It's not bad actually.

Up about 10+ pounds now! Thanks folks for the tips.
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Old 08-14-2012, 05:24 PM   #30 (permalink)
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I read in an interview that Tom Hardy just ate whatever he wanted and took in a lot of calories while training for the movie Warrior. I'm guessing that's because he has a very high metabolism, and it's hard for him to gain weight. I'm assuming that s your problem too. I've also read that ectomorphs just need to take in a lot of calories just to gain weight. It's worth looking into.
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