Supplements..

I use the Batte Fuel according to the directions and the ZMA at night as it promotes a deeper sleep...and it definitely does help with sleep! So far I haven't felt any negative side affects. I'm trying to gain weight as at the moment as well...I eat 6-7 times a day and take in approximately 4700-5000 calories a day, the majority of them coming from protein and carbs. Its only a few weeks into it so I have yet to see some decent results. Been lifting on the heavy side quite a bit too.

 

No, you can't overdo it on protein. If you are trying to gain, you are suppose to take 1 gram of protein per lb of body weight. If you can get more, the better. The muscles need protein to rebuild themselves. The only type of protein men should stay away from is soy. To much soy product in men raises our estrogen levels and which can lead to many problems.

 

At one time yes. If your body doesn't use it, you will piss it out. To much protein can turn into kidney infections.

 

I do believe the "too much protein causes liver issues" is a myth...most articles that I have read about that say that is not quite the case. Too much protein can turn into fat tho just like too many carbs, etc. For mass gain protein intake should be about 1.5-2 grams per pound of body weight. Also lots of carbs since your muscles are built with carbs and protein. Good ratio's of calories from carbs, protein and fat:

Carbs: 45%
Protein: 30%
Fat: 25%

You can go with the zone diet ratio of:

C: 40%
P: 30%
F: 30%

For those of you that want lower protein intake diets:

C: 55%
P: 25%
F: 20%

Two good ratios for cutting are:

Low Fat:

C: 60%
P: 25%
F: 15%

Low Carb:

C: 25%
P: 40%
F: 35%

Base these amounts on the amount of calories you want to ingest a day. You can intake carbs from veggies and fruit as much as you want and you won't get fat! Get your fats from nuts, olive oil, flax seeds etc. If you are looking to gain mass I would suggest ON Pro Complex Gainer. I am lactose intolerant and it has no adverse effects on my stomach!

Here is the link I got the ratios from, just input the amount of calories you want in your diet and the ratio you want and it will tell you just how to make your diet work for you! And don't forget your multi vitamin and exercise. Lift heavy, eat lots of good clean whole unprocessed foods and you'll see the results you want!

http://www.freedieting.com/tools/nutrient_calculator.htm

 

So would starting out with the Performance Stack from ON be a good start? And pick up a gainer for mid day meal replacements?

http://www.bodybuilding.com/store/opt/performancestack.html

 

So would starting out with the Performance Stack from ON be a good start? And pick up a gainer for mid day meal replacements?

http://www.bodybuilding.com/store/opt/performancestack.html

 

That is definitely a good stack. Instead of a gainer for the mid day meal replacements go with MHP Meal Replacement Powder. Take the Casein before bed or when you know your not gonna be able to get a good meal in awhile being as it is longer digesting. Cottage cheese works good too! If you want a gainer go with ON Pro Complex Gainer. It tastes great has good quantities of everything in it.

 

well right now im 6', 185lbs on average. Im looking to get to high 190s maybe 200 and tone up on the way. I can set myself on a pretty good diet and schedule as I work a set schedule and able to eat very consistently even while at work. A supervisor of mine at work, is a retired marine and was into bodybuilding for well over 20 years and is now a trainer on the side. He mentioned for my goals, going high protein low carb diet. Taking in 1g of protein for every 4lbs of body weight. So Im looking to try and sort all this info out, get some supplements and stuff on order, so i can get this stuff on the road.

So with my work schedule, MRP first two meals, lunch, whey pre and post workout, and casein before bed? 6 evenly spaced meals with evenly spaced out intakes?

 

1 gram of protein for every 4 lb of body weight? That doesn't sound right bro...that means you would only be taking in about 45 grams of protein a day and thats definitely not high protein! Perhaps you mean 4 grams of protein per 1 lb of body weight...that is quite high though. You wanna stay within 1.5-2 grams of protein per 1 lb of body weight. The low carb thing is good but to gain weight you want the majority of your calories to come from carbs, good carbs! Your muscles thrive on carbs! Combining lifting heavy with high intake of good carbs and protein and you'll see the weight come on like you want. Find a work out plan that you work out about 3-4 days a week with 1 rest day and the other 2 days HIIT cardio and abs. You'll gain and get ripped just how you want. If you find yourself getting to thick, reduce the carbs, i.e on cardio days take in less carbs. And watch the fat intake, take in fat from good sources, fish oil, flaxseeds, flaxseed oil, mixed nuts etc. Browse bodybuilding.com for articles, there is shit loads of good info on there..and grab a copy of Muscle and Fitness, lots of good info and articles in there.

 

Im going through BB.com right now reading the break down on lots of different things. Thanks for the help so far, I hope to get started back to the gym and on the supplements once they come in. Hardest part for me is making the diets and schedules, since Im going in blind and dont know whats going to work and not work for my body yet.

 

I've been at this shit for 4 years, reading, learning, dieting, lifting etc....just now starting find out whats the best for me and what works. I'm a hard gainer 6'1" and 185 myself...never been able to get above 187...2011 is for me to get up to 200 and cut down to 195 and maintain. Its a lot of food and lots of heavy weights!

 

Up until the last year or so Ive been stuck at 155lbs. I put on 20lbs when I was in the Fire Academy in 06, but lost most of that up until recently. I still look skinny for my size, thats why I want to gain that last 15lbs or so, but I want the lbs to be muscle, not beer belly.

 

I fall in the hard gainer category. I'm 6' and hover around 165-170lb. Most ever has been 175lb. I have been taking Optimum Serious Mass to help gain. It has helped me maintain 170. I just don't eat enough throughout the rest of the day. I want to start taking a few more supplements along with the current pre and post shakes, kre-alkalyn, and serious mass. I will probably start soon on the ZMA, BCAA, and L-Glutamine. Here's hoping for 185lb!!

 

This week I have started the ZMA, BCAA, and Glutamine. Still taking the Serious Mass and kre-alkalyn. I will be rotating my pre and post workout shakes with each week. The two pre supplements I'll be rotating are muscle spike and no-shotgun. The two post workout are after shock and synthesize. Just mixing those up so my body doesn't get use to one and keep it guessing.

Will say it was damned expensive buying all those things.

 

Just started getting into a good routine and picked up a few items. Pre has been jacked. I first took 2 scoops and felt a big rush but I wasn't sure what to expect. I then took 1 scoop and didn't really feel anything. Gonna try 1 1/2 tomorrow. I also picked up No Shotgun and will try it next time. For post and before bed I got Syntha 6. So far I like it although I started my routine Wed hah. I'm gonna put an order in for Optimum Whey, Casein, and ZMA. Any input is great.

 

I've taken Jacked...its good in the 3 scoop area. NO Shotgun is my favorite. One scoop like it says, my body never got used to it. Stacked it with NO Synthesize post workout and it all seemed great. ON Casein tastes good but can get clumpy and the ZMA is good shit too, I take that right now.

 

i'm not sure how the ZMA is affecting me. The first two nights I was up damn near all night unable to sleep. Not sure if it was from stress or the ZMA. All the reviews on it say it made everyone drowsy and sleep deeper. When I do sleep on it, it hasn't put me in a deep sleep. But I'll keep taking it until the bottle is gone.

 

It got me sleeping right away. I just have to understand that when I take pre workout stuff and then workout, you'll still have a hard time falling asleep! lol