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Old 10-30-2005, 09:15 PM   #1
enephs
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Default New Member - Need MASSIVE advice

Ok,
Basically I am new the game of basically working out at all. I have never really been impressed with the way im built but im starting to notice it more and some time ago i decided to do somthing about it.
Alrighty, im 6'2" and 150 so i guess you could compare me to, well, a stick. For the last two maybe three weeks now iv been starting my days off with at least an egg but must of the time two(hardboiled i dont know if that matters), then come lunch i i usually have a sandwitch or ill grill up steak, and for dinner ill grill up some steaks, porkchops, chicken, so on. Iv been working out for 45min to an hour at least 4 times a week but most of the time 5 times. Im manily working on upper body for right now but do the occasional leg work out here and there. Heres the thing, i dont seem to have gained anyweight, and i dont see any noticeable changes in the size of my arms or chest. What am i doing wrong here? Though i dont know what im doing when i work out i would of figured by now i would see somthing. I am a realist so i dont expect to see any DRASTIC changes in 1 or even 2 months but i thought i would see a little somthing.
Maybe a workout plan or eating plan would help me out cause i really dont know what im doing wrong.

-Thanks!
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Old 10-30-2005, 09:45 PM   #2
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Welcome to the site. I am guessing from your post that your main goal is to add some weight and muscle to your frame. I am going to give some general nutrition advice until we get some more details.

First thing is to make sure you are getting enough protein in your diet. If you do not get enough protein you will not grow, period. Aim for 1.5 grams of protein per bodyweight, so for this would be 225 grams for you. This may SEEM like alot when your first starting but it should be pretty easy after a while. You can get the majority of this from your shakes.

I didn't see any mention of protein shakes, do you take any? If not I would suggest picking up some from an online retailer as they are cheaper than the local GNC. (two of my favorites are BulkNutrition and DPSNutrition) Something like Optimum Nutrition 100% Whey is cheap as hell and good enough for most people. When you figure out what you like you can try other brands and protein blends.

Make sure you are getting a PWO (post work out) shake in immediately after your workout. Most people consume a shake that contains somewhere in the range of a 2:1 ratio of protein to simple carbohydrates. So get in at least 50 grams of protein (or near to it depending on manufacturer's servings) and aim for 100 grams of carbs. One of the easiest ways to get these carbs are from Dextrose (a type of corn sugar) which can also be purchased at the online sites. You can start low on the carbs say at 50 grams and work your way up to a level your comforable with, personally I find I can't stomach more than 75 grams and it works fine for me. The reason this PWO shake is so important is because you have a "window of opportunity" for you body to get in the extra protein to start repairing the damage from the workout and to absorb the simple carbohydrates to restore your glycogen levels.

You want to be constantly feeding your body. Aim for at least 5-6 small meals a day with each meal containing some protein. A good way to keep track of calories/protein/fat content is by using Fitday and using their food journal for a while. Since you seem like a pretty skinny guy your main goal will be to eat, eat, eat!

If you give us more details about your exact diet,for example post a sample daily meals, we can critique it. I just don't want to write a whole bunch of stuff that may not apply

In the meantime I would highly suggest checking out this article or searching our forums for general questions. The article will cover some basic macronutrient needs (carbs/fat/protein) and some great sources of these. Their is probally a whole bunch of crap you have never heard of in there, but slowly start applying the nutrition part of the article it should help. Also don't skip out on the legs! You will regret it later when your body starts showing its progress. Nothing looks goofier than someone with a nice upper body and twigs for legs.

If you need clarification on anything just ask. Didn't want to make this post too long.
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Old 10-30-2005, 10:20 PM   #3
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Alrighty! That is a great start, i already see what i have been doing wrong...

#1 i havnt been using any type of shakes or what not
#2 i havnt been taking any PWO shakes.
#3 not enought protein, i relize now i most likely wont get all the protein i need just from natural foods, and i will need some type of shake or what not.
Im headed to GNC tomorrow!

Also, when my bro went off to college he left a tub of creotine in the cabinet, im tempted but i have decided not to touch the stuff till i consult someone of knowledge (aka) you

Alrighty, Like i said GREAT feedback, iv started out with MANY online forums on various subjects and most of the time i get "read the FAQ noob". This is a very friendly environment.
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Old 10-30-2005, 10:32 PM   #4
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More than welcome.

Also creatine is a great supplement to start out with for strength/size gains and the majority of people respond to it really well. You can check out this creatine faq for some basic info. Basically if you want some good supplements to start off with I would suggest the protein powder, creatine, some EFA's like Flax Oil, and a good multivitamin. That should get you going.
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Old 10-31-2005, 01:31 PM   #5
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Quote:
Originally Posted by enephs
Im headed to GNC tomorrow!
Oh no! Not the dreaded GNC! Go back to Sleazy's advice get it online where he told you. GNC is too expensive, they have a crappy inventory, and their product line has had so many regulatory actions taken against it its unbelievable.

Sleazy must not have noticed the GNC comment or he would have lectured you.

You oviously have an internet access. That's the way to go.

Welcome to the site.
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Old 10-31-2005, 01:46 PM   #6
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alrighty, i am going to start taking creatine and i read that whole article, just wanted to get some more facts on it real quick.

#1 for my build what amount would you suggest, i was thihnking 4-5grams will do in a gatoraid bottle for pre-workout then another 4-5 grams post-workout

#2 for the pre/post workout, how soon before and after the workout should i drink up.
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Old 10-31-2005, 03:23 PM   #7
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#1) 5-10 grams a day total is about right for most people. Their are different types of creatines though, so if you end up buying something like CEE (creatine ethyl ester) etc you can probally tweak the dosage. The 5 gram split between preworkout and post is pretty common, just make sure you take it with enough liquid. Anything that your body can't use is just pissed away.

#2) Postworkout I would take it as soon as you can. Just throw it in with a drink mix or just toss it into your protein shake. For your preworkout I would just take it the same time you take your preworkout meal/shake. For me this is 45 mins before I workout as I prefer not to go to the gym with a full stomach and I like to let thngs settle a bit. This will help with the absorbtion. Really take it whenever you feel you are getting the most benefit from it preworkout.

One other thing alot of people suggest is going on a "loading" stage when you first begin using creatine to saturate your body. This usually means taking a higher dosage for the first week or so and then going to a normal amount once your body is saturated. Some people believe in it others do not but here is some science behind it. I would say just do it so you know your body is saturated (creatine is so cheap anyhow):

Quote:
4.1: What dosage should be used? Is a loading phase necessary?

"Loading" refers to the practice of taking larger than normal doses for the first few days of supplementation to maximize muscle creatine stores as quickly as possible. This is followed by a maintenance phase, during which a smaller dose is taken daily to maintain the high levels of creatine.

Loading is not necessary, but it is beneficial. In one study, a maintenance dose (3 g/day) took thirty days to maximize creatine stores. On the other hand, a loading dose (20 g/day) maximized muscle creatine levels in only two days. Normal maintenance doses fall in the 3-5 g range (2 g has been found to be insufficient), although some take as much as 10 g, while 20-30 g (usually 20 g) is used for loading. Some sources recommend a loading phase of 6-7 days, but this appears to be unnecessary. Given that stores are maximized after two days of loading, 2-3 days should be sufficient. One study indicated that resistance training athletes can utilize around 50 mg/kg daily of creatine. A maintenance dose of 5-10 g daily is recommended to ensure that enough is being taken. Taking more than this for maintenance is generally a waste of creatine.
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Old 10-31-2005, 05:32 PM   #8
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Quote:
Originally Posted by enephs
Ok,
Basically I am new the game of basically working out at all. I have never really been impressed with the way im built but im starting to notice it more and some time ago i decided to do somthing about it.
Alrighty, im 6'2" and 150 so i guess you could compare me to, well, a stick. For the last two maybe three weeks now iv been starting my days off with at least an egg but must of the time two(hardboiled i dont know if that matters), then come lunch i i usually have a sandwitch or ill grill up steak, and for dinner ill grill up some steaks, porkchops, chicken, so on. Iv been working out for 45min to an hour at least 4 times a week but most of the time 5 times. Im manily working on upper body for right now but do the occasional leg work out here and there. Heres the thing, i dont seem to have gained anyweight, and i dont see any noticeable changes in the size of my arms or chest. What am i doing wrong here? Though i dont know what im doing when i work out i would of figured by now i would see somthing. I am a realist so i dont expect to see any DRASTIC changes in 1 or even 2 months but i thought i would see a little somthing.
Maybe a workout plan or eating plan would help me out cause i really dont know what im doing wrong.

-Thanks!
Here's my take on this. It is vitally important that you first know what your daily intake is at. To accomplish this, just eat normally for a few days. But, everything you eat must be recorded in calories, protein, carbs, and fat. So, if you eat a chicken breast with say 2 cups of broccoli, that's about 30 grams of protein and 16 grams of carbs. Once you have a few days recorded, add up the daily totals and see what you get. My advice is simply to do this simple recording and get back to us. "If you aren't eating, you aren't growing." If you are eating right (slightly overeating), then any program under the sun will work provided you give it 100%. Once your diet is in check, the next important thing IMO is pre-post workout nutrition. I'll expect a reply in the next few days! :cool:

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Old 10-31-2005, 06:56 PM   #9
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I agree with 0311. I would suggest using Fitday to log all your daily food intakes. I think you may be surprised how little you are actually taking in which could be why your not growing.
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