Bulking Up

[DutchTouch]

Hey everyone. I have been training for a good six months now, I am somewhat new at this so forgive my ignorance. I have developped some good, lean muscle and the supplements I've been using have been EAS 100% Pure Whey Protein (every day after workouts) and EAS Phosphagen 5g/day (every day after workouts) I am pretty pleased with my results, but now I want to put on some more muscle mass, get some bulk. I was wondering if anyone has any suggestions as to maybe a casein protein to take at night, or any other methods to change my workout and/or my supplements to gain some muscle mass.

Thanks very much.:strong:

[Rock Steady]

What does your overall diet look like? Do you track your calories? The best supplement in the world is food.

[DutchTouch]

I haven't really laid out a solid diet plan, I eat a lot of fish, chicken, pasta, bread, eggs. What would you suggest as a basic plan for my diet?

[sharkall2003]

To start tracking it.

[Rock Steady]

Go for about 1.5-2 grams of protein per pound of lean body mass, along with about 1 gram of fat/lb lbm.

Do you know how many calories/day you've been eating? How much weight per week have you gained/lost at that level?

[DutchTouch]

Ok the 1.5-2 grams of protein per pound of body mass sounds good - I've heard of that before. Any suggestions on some foods that can boost my luck in achieving that? Like I said, I am new at this and I haven't tracked my calories/day nor do I know how to really do it. I'd say as a rough guess, I have gained maybe 5-10 lbs over 6 months.

[Rock Steady]

Here's a list of some ideas for food:
http://www.wannabebigforums.com/showthread.php?t=46565

Still, even more important is how many calories you're eating. While 5-10 pounds over 6 months is productive, a beginner often gains twice that. Given that information, you may want to bump your calories up by another 250 per day and see where that leaves you. Ideally, gaining about a pound per week without much fat is ideal.

Try joining www.fitday.com and track your cals there for a month or so. Also track your weight, first thing in the morning after you go to the bathroom. Knowing your average cals/day and your average weight gained/week is powerful information.

[DutchTouch]

Alright, so you're saying I should just eat how I do regularly and keep track of the caloric intake and take an average over a month and boost that average up per day? That sounds like a plan...

Any suggestion on supplements, if any?

[Unholy]

Bulk = eat more.

[Roddy]

You dont really need supplements. Its all in the diet.

But if you must i suggest cellmass by BSN. everyone's gonna jump on me here, but honestly this stuff has given me consistant gains every time i have taken and i dont think i have ever lost size/strength after getting off of it. Your results might vary, but of all the creatines i have taken this is one of the ones i can trust to work.

btw i usually gain a consistant 5-6lbs on this stuff.

[Holto]

btw i usually gain a consistant 5-6lbs on this stuff.

...you mean while bulking.

[Roddy]

^^^ nope while eating at maintainence. It definatly helps while bulking too.

[Holto]

^^^ nope while eating at maintainence.

If you are eating at maintenance then you aren't gaining muscle. It's odd that you would gain that much water.

[chris mason]

Hey everyone. I have been training for a good six months now, I am somewhat new at this so forgive my ignorance. I have developped some good, lean muscle and the supplements I've been using have been EAS 100% Pure Whey Protein (every day after workouts) and EAS Phosphagen 5g/day (every day after workouts) I am pretty pleased with my results, but now I want to put on some more muscle mass, get some bulk. I was wondering if anyone has any suggestions as to maybe a casein protein to take at night, or any other methods to change my workout and/or my supplements to gain some muscle mass.

Thanks very much.:strong:


Go to www.atlargenutrition.com and order our Maximum Mass stack. It contains 4 products that will better help you to achieve your goals (at a discounted price), and you get FREE access to our Maximum Mass guide to help you to train and eat for your goal as well.

Chris

[Roddy]

If you are eating at maintenance then you aren't gaining muscle. It's odd that you would gain that much water.

Really? Is it?

Creatine is an amino acid that stores energy from existing amino acids and food in the body. Creatine is stored in the body as a "phosphocreatine". Phosphocreatine is a substance that stores energy in muscular tissues and provides energy for muscular contractions. Phosphate produced from creatine is needed for regenerating adenosine triphosphate ATP molecules, which is the main fuel for enzyme motors of the muscle. When you workout ATP loses a phosphate molecule and gets converted to ADP. So to produce more energy ADP must be converted back to ATP. Creatine acts as a source of phosphate and converts the ADP molecule back to ATP. The more creatine in your body (supplemental) the faster body can produce ATP molecules (ie: growth).

Creatine also slows fatigue and puts the body into a greater muscle building state. It helps in the synthesis of protein, which promotes muscle growth and development also the muscles stay in an anti-catabolic (muscle building) state, and they help someone train longer and harder, leading to an increase in lean muscle mass.

You can eat at maintainence and use a supplement to aid the way your body processes essential nutrients and tp speed up muscle building processes (anabolism).

This has been seen with HCL supplementation as well.

*I took nutition and sport sciences in college

[Holto]

*I took nutition and sport sciences in college

Great, then you should have no trouble finding me clinical data to support your assertion that you gained 5-6lbs of lean mass while eating at maintenance.

The biosynthesis of structural proteins (ie: building muscle) requires more energy (calories) than any process the body engages in.

This means to build 5-6lbs of lean mass requires a ton of extra calories. You're not going to gain 5-6lbs of lean mass on a steroid cycle if you are eating maintenance.

Your claim is utterly ridiculous.

[DutchTouch]

Well either way, I appreciate all the insight everyone :) I'm going to start keeping track of my calorie intake and see where I average out, and then try and boost it with whatever foods I can find on the list that was provided.

Any suggestions in workout changes? The ultimate question, should I increase weight and decrease reps if I'm going for some bulk?

Thanks again.

[Roddy]

Great, then you should have no trouble finding me clinical data to support your assertion that you gained 5-6lbs of lean mass while eating at maintenance.

The biosynthesis of structural proteins (ie: building muscle) requires more energy (calories) than any process the body engages in.

This means to build 5-6lbs of lean mass requires a ton of extra calories. You're not going to gain 5-6lbs of lean mass on a steroid cycle if you are eating maintenance.

Your claim is utterly ridiculous.

Holto please.

Dont get your panties in a bunch.

At no point did i say it was 5-6lbs of lean body mass, if i did i'm sure you will have no problem showing me where i said that :hello:

[Holto]

Holto please.

Dont get your panties in a bunch.

At no point did i say it was 5-6lbs of lean body mass, if i did i'm sure you will have no problem showing me where i said that :hello:

I resemble that.............

http://www.patiopundit.com/images/panties7.jpg

[the doc]

HCL supplementation???