DMAX

Hi,

I'm 27 and my body composition:

Height : 6 Ft. 2 In, Weight: 73.5 KGS

This is the first time, i've been on a Dedicated Regime of Work outs

Time of Workout: 6:00-8:00 AM.

I want some advice on what supplements i should be taking . Main purpose is Gaining Muscle Mass and being able to lift heavier weights.

My Gym Trainer recommends Creatine & Whey Protein.

I dont have much of an Idea on the available supplements and their side effects. Please advise.

Thanks

genesis

As long as you diet is good Creatine and protien would be a good addition

If your after a bit of weight gain or mass i would go with a blend of protein & carbs see myprotein formulas or CNP pro mass taken after training and between meals, creatine..any will do CEE is better and can be taken before & after training

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TaintedSoul

Ask you gym trainer what he thinks about food?

Basically try eat every 3 hours or so, and if you can get a decent high protein whole food meal down then rather do that. Shakes are ideal first thing in the morning and post workout.

Time of Workout: 6:00-8:00 AM ??
is that 2 hours in the gym??? either you overtraining big time or talking to much sh!t to everyone. Try aim for 40 to 60 minutes and compound free weight exercises.

Creatine is good but most gains are from water. But does help get an extra rep out.

I take Nlarge2 with my breakfast as it's a weight gainer. You my height and I know how thin you must be as I used to be 73kg's once! So start bulking.

Food 1st, food 2nd and if you have to down shake if there is no decent food.

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TaintedSoul

What's your current diet mate?

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DMAX

Thanks Genesis, i'm from India , here for Whey - Gold Standard-Optimum Nutrition , Weider-Mega Mass & Jumbo Gainer ( Indian Made ) are well known. Would you have any idea on what would be the best protein product ???? I dont think we get CNP Pro Mass or My Protein here..

About creatine, are there any dangerous side-effects, i've heard of Kidney stones if we dont consume enough water. Is this true.

DMAX

Hey Tainted soul, My current diet:

Fruit & Skimmed Milk before work out - 6:00 AM
3 Boiled Eggs & Fruit for Break Fast - 9:00 AM
Fish or Chichek Steak for Lunch - 1:00 PM
Fruit - 5:00 PM
Cottage Cheese, Egg Masala ( Indian Version) with Chappathis ( A form of Indian Bread) for Dinner- 9:30 PM

Ok about 6-8, 6-6:20 is cardio . 6:30 to 7:30 - work out ( One Muscle & Abs/Forearms/Legs), yea its about 6-730 ....not 8.

When you say Shake do u mean protien shake ?

TaintedSoul

You going to have to start raising the local chicken huts for eggs and chicken to eat. You defiantely not eating enough protein mate.

Going by your diet your last meal is roughly at 9:30pm. So from then till 6am you have no protein and then only have a glass of milk. Then at 9am you have 3 eggs which is about 9 to 12 grams of protein. Try put down 8 egg whites and some weight gain powder.

if you eating at 6am then you not doign cardio at 6am?

What time you goto bed. That cottage cheese will be ideal just before bed.
People trying to cut would eat more than you specially in the protein department.


Fruit & Skimmed Milk before work out - 6:00 AM
8 raw eggs, weight gainer, porridge/oats.

x:xx am - Train

3 Boiled Eggs & Fruit for Break Fast - 9:00 AM
Post workout shake - 9:00 AM

Fish or Chichen or Steak for Lunch - 1:00 PM
What about carbs/veggies? and eat at about 12pm.

Fruit - 5:00 PM
No protein here at all. eat at about 3pm.
Try have fish,chicken, tuna, plus carbs and veggies

Cottage Cheese, Egg Masala ( Indian Version) with Chappathis ( A form of Indian Bread) for Dinner- 9:30 PM
Something high in protein and with rice would be ideal here and at about 6pm.

Now you can still eat something at 9pm? cottage and whey perhaps.

Get some some fish oil capsules.

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TaintedSoul

Not 100% sure about it but I think Indian food being very spicey by nature can speed metabolism up quite a bit and that will hinder gains a little. Some more experienced can hopefully asnwer that.

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DMAX

TaintedSoul

BodyBuilding is about making adjustments. I have an easy life sitting at a desk all day with tubs of food in the fridge that I bought and protein sachets in my draw. You going to have to change your lifestyle and make a plan to get to food or carry it in so when you need to eat you can.

Raw eggs... eating them cooked is better so you avoid any chance of salmonela or bird flu. I could never eat 8 cooked eggs for breakfast. break shell over bowl.. keep yolk in one half and slowly tip it between each half of the shell and voila. White egg in bowl and yolk in egg shell.

Quote:
Any harm in eating Rice with Lentils and Veggies for Dinner ( Thats what we are used to here ) ?
yes.. where is the protein!!

Alot of people here are used to eating a certain way but you have to change that if you going to go into BodyBuilding. People go from eating fast foods to eating home cooked meals all the time.


For now mate... best advice is seeing as you starting out is work on one meal at a time each week. Get breakfast sorted and post work out shake is easy.

Then work on your next meal, then the next in the following weeks.

If you try change your lifestyle overnight you might get fed up with it and put it all down. Slowly build up the routine. Going straight into a BodyBuilding lifestyle is a big adjustment at first.

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genesis

Tainted is sorting your diet so im not going to butt into that...
Supplements if you want to use them the weider mega mass will be fine for the extra calories and fine to take after you train, if you are happy with the amount of calories you are getting and just want a protein only supplement Whey gold is a good one ive used it and it does the job, You should be able to get CEE creatine over there which is creatine wthyl ester, less bloating and water retention than the old monohydrate style of creatine...i would still recommend intaking at least 2 litres of water per day when using creatine, but you shouldnt have any problems..if you already had a kidney problem it is not wise to use creatine if you are healthy you should be fine using CEE

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DMAX

Thanks for the diet advice. Genesis, thanks for the info on the supplements...

Do i need to take Mega Mass and Whey or any one will do ??? Creatine should be taken before WO right ?

Slamdog

you won't get steak in india.....

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I'd like to see it your way but I can't get my head that far up my own ar$e

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DMAX

You get steak in India.. I dont eat Beef though... So eat only Chicken Steak.... Slamdog, wats ur impression of India like... )))

Slamdog

my impression is a good one, but with the limitations of local wages levels and the quality of meat generally it could limit your development. Saying that, 20 years ago I knew an Indian chap who used to be a body-builder in his youth... he looked incredible in the old photos he had. When I knew him though he was just coming up to his 50th birthday and looked 'normal', not thin, but normal.

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I'd like to see it your way but I can't get my head that far up my own ar$e

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