Protein Shakes?

I've been working out for about 6-8 Months now just trying to stay in shape since i'm getting a little older. I'm not a big guy (5'10, 153lbs), but i have a skinny/athletic build. I have 7% percent body fat and would like to get a little stockier (165-170ish) but maintain my muscle. I just started on some protein shakes (Syntha-6). I'm wanting to gain some more muscle but more of the "basketball" type look and not the "linebacker" look. Right now i am just taking 1 scoop a day. Any help would be really helpful! Thanks guys!

 

LOL one scoop is not enough up it to 2 shakes a day with 2 scoops each. Start eating chicken and brown rice and a lot of it.
go to bodybuilding.com there is some good mass building diets on there.

 

id say stick with a never lean type of protien shake. And take 2-3 shakes a day, but take one before and after your workout. But remember to eat healthy still, and plenty of fiber if your using protien

 

The one thing that concerned me with the protein shakes is that most of them have very high cholesterol. I found one that was just protein with out all the added crap like creatine (not what i was looking for) and other additives.

 

Here is an article on the foods you should be eating when bulking http://www.bodybuilding.com/fun/musclebuilding_essentials.htm

 

x2... The only way to bulk up is to increase the amount of protein you eat. Most people that are trying to build a lot of muscle end up eating more than they had been and find it uncomfortable at first. Makes sense because you aren't used to having the extra food in you but its needed to build the extra muscle you want.

 

get mass gainer protien

 

I eat chicken like its going out of style and also a lot of beef jerky. What about a scoop before and a scoop after workout?

 

Research Cassein powder. I recommend Optimum Nutrition's product. I know a lot of guys about your size who take this before bed to prevent muscle cannibalization.

 

I have a buddy who is a freak about this stuff. Has tried a lot of routines and diets and he has stuck with http://www.musclehack.com for his info the last 21/2 years and swears by the guys info. I have checked the site out and it's all free, and it's good stuff.

Check it out if your trying to gain muscle while keeping fat gain to a minimum.

 

ON

 

You are what is called a hard gainer my brother is the same way. You are going to have to force yourself to eat to gain mass. Cassein powder is great right before bed. So your 5-10 and 153lbs you should be taking in 153 to 184 grams of protein a day most of that being whole foods like chicken, fish & turkey. Tuna is a great bulking protein I ate 2 cans a day for a snack when i was bulking.

Read this http://www.bodybuilding.com/fun/hardgainer-muscle-building-1-nutrition.htm

 

And along with this you must be lifting with intensity thus giving your body a reason to adapt (grow). You can eat all the protein in the world but if you are not giving your body a reason to grow, it won't matter. so eat up and lift hard.

 

I do eat like a mad man, but stay around the 148-153 range no matter what. I usually run atleast a mile a day, lift, and play sports (Softball, golf, basketball) , ride, etc. Not to king on Fish or Tuna. Thanks for the help guys!

 

I know you asked about protein shakes, but how much volume are you doing? How many carbs do you eat? If you are 7% BF, then you prob have high metabolism. So carbs may also be your key, not just protein.

Maybe a summary of what you eat and how you lift may help?

 

X2 you have to train hard and i mean hard you should be seeing gains of at least 2 1/2 to 5lbs every week in your workouts. Also having a buddy train with you helps a lot on my last 2 sets of each work out I go well beyond failure that's something you really can't do alone.

My typical flat dumb bell press
1. 60lb 10 reps
2. 90lb 10 reps
3. 95lb 10 reps
4. 100lb 8 to 10 reps
5 105 or 110 5 to 8 rep or until my spotter cant help anymore.

 

Starch has a very protein sparring effect, so if you are eating enough starch you won't need to eat an excessive amount of protein. Hense why bodybuilders eat chicken and brown rice a lot, or a protein with sweet potato, etc. Starch with out sugar has a very hard time metabolicly turning to fat, it does so via de novo lipogenesis, which is a taxing process. So eat your starch and protein, and make sure you are getting not just enough protein but starch.

 

Dymatize ISO -100 protein , no cholesterol



bodybuilding.com

 

Another X2 you should be taking in about 375 to 400 grams of good carbs a day.

 

I make a great protein shake. The girls seem to love it