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2005/02/15, 11:53 AM
Hey,Im new to the ft community and would like a little advice. Im 31 years old 6'1 and 180lbs. I have started a lifting program in hopes to gain more muscle. Does anyone have any ideas that can help me in this process? Should I start supplements? And if so which ones?Thanks for your help and I appreciate your time.
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\\"What a man does in this life time, will echoe throughout eternity\\"
Tyler in SLC
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2005/02/15, 12:39 PM
tyler
to gain weight
#1 heavy weight lifting....research powerlifting/bodybuilding threads
generally lift using compound lifts:squats, deadlifts, bench presses, overhead barbell presses, cleans, dips, pull ups with 6-8 reps for mass(pick weights where you're just barely hitting that 8th rep), you can also do 1-5 reps for strength/power
#2 nutrition....look in advanced bodybuilding thread
generally 200g of protein(chicken, tuna, turkey, lean mean, soy, nuts, seeds, beans, whey or cassein protein powders)
400-500g of complex carbs
20-50g of healthy fats(avacados, nuts, seeds, virgin olive oil)
#3 Supplements: you can take whey protein powder, 5 grams of creatine with apple juice post workout, you can take cassein protein shake before sleep, I also suggest you start taking ZMA(or buy separately Zinc, Magnesium), and multivitamin,
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2005/02/15, 12:45 PM
complex carbs( brown rice, lentils, sweet potatoes, yams, any beans), if you got a fast metabolism you can also include lesser amounts of simple carbs (potatoes, pasta, rice), simple carbs are recommended post workout...so 40-50g protein and 80-100 g of simple carbs
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2005/02/15, 01:45 PM
Thanks menace. I started a program two weeks ago. I already feel better. I just want to make sure Im doing it right. I know if I put on the weight and muscle,it wont behard for me to get it cut.Thats just how my frame is built. How do I measure my metabolism rate.what is the best way of defining that as well as my testosterone levels?
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Quoting from menace3000:
complex carbs( brown rice, lentils, sweet potatoes, yams, any beans), if you got a fast metabolism you can also include lesser amounts of simple carbs (potatoes, pasta, rice), simple carbs are recommended post workout...so 40-50g protein and 80-100 g of simple carbs
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