Body Building Questions

[kw10]

I know this might not be the best site for this, but since for most other sites(regarding the topic) you need to be a member to post, I think I'll ask you all these:

I am starting to work out at a gym about 3 times a week and look to gain about 20 pounds (10kgs) of weight (mainly muscle)-is it recommended that I take protein shakes?
I understand they are most effective after a workout, but do I still take them on my off days?
Also will it help me build muscle if I'm only taking them at night before bed(as they stop me from starving at night-I understand they keep you fuller and longer) instead of straight after workout?

I'm really clueless about this, but it'd be great if you can tell me. Thanks!

[Yakmanev]

They key to this as with anything else is to remember first and foremost WHY it's important to YOU.

Allot of people want to be healthy and work on there phyisical attributes then they look at WHAT they have to do and get burnt out before they start.

1) Think about the feeling your going to have when you have reached your goal and get excited about it. This will push you through many trying times not just in workout or health oriented goals but with anything.

2)Get a clear image in your head and go for it. Many people get caught up in a "To Do" list and get overwhelmed before they start.

This probably didn't answer your question but I hope it helps push you through what you are trying to accomplish.

Basically just remember the WHY's are always more important that the WHAT  TO DO's

[P2]

I am also working out, and the key to gaining muscles is nutrition. Protein is a main part of building muscles, so I would recommend eating beans, eggs, tuna and salmon. Also, don't eat 3 large meals a day, but instead 6 small meals that won't make you full and keep you satisfied and not hungry.

I would also whey powder, but only natural and isolated. No weight gainers, be careful! Here's a great site which explains everything in detail:

http://fitness.scoobysworkshop.com/

[kw10]

Thanks P2, that's a great site.

Also thanks for the tips yakmanev

[Kwhit10]

If you're really trying to gain weight you really need to pack on the calories, there are some calculators out there based for your current weight and goal weight, but to add mass look eat to eat 4000+ calories a day.  I also drink a protein shake every morning and when I work out I drink a shake afterwards with whey powder, banana, and peanut butter in the shake.

[JSD]

To answer your protein question...

1 gram of protein is recommended for every pound that you weigh (some research says 1.5) on a daily basis.

I have two different proteins that I take.

During the day:

 I take Syntha6, The calorie and fat intake can replace a meal (based on six small meals as mentioned before) and it is the best tasting protein I've tried.

http://www.i-supplements.com/sn6bybsn2.html

At night:


I take a low calorie sustained release protein called Probolic.  This type of protein feeds your muscles while you're sleeping (Depending on your calorie intake for the day use this as a meal as well.)

http://www.i-supplements.com/probolic.html


Lean chicken, fish, boiled eggs, peanut butter (in the morning), beef jerky are all great sources of protein.

20 lbs of muscle is an extensive goal.

Stay positive and good luck!

Jake

[yall hate]

I know this might not be the best site for this, but since for most other sites(regarding the topic) you need to be a member to post, I think I'll ask you all these:

I am starting to work out at a gym about 3 times a week and look to gain about 20 pounds (10kgs) of weight (mainly muscle)-is it recommended that I take protein shakes?
I understand they are most effective after a workout, but do I still take them on my off days?
Also will it help me build muscle if I'm only taking them at night before bed(as they stop me from starving at night-I understand they keep you fuller and longer) instead of straight after workout?

I'm really clueless about this, but it'd be great if you can tell me. Thanks!

You should be taking them within 30 minutes of your workouts.  It will be much more effective that way.  The problem with taking protein shakes when you are not working out is you are more likely (not guaranteed, but more likely) to gain weight as fat rather then muscle. 

As for gaingint he weight, a lot will depend on your build right now and your genes.  Some people have a very hard time gaining weight.  When I started lifting, I lost 10 lbs, but as I continued to work out I ended up gaining 20lbs of muscle (for a 10lb increase). 

[P2]

It would be helpful if you guys posted some pics of yourselves and your achievements. I myself am lean and worked out, but I have no mass, which I am trying to gain now. I'm 6'2.5" barefoot and my weight is 155 lbs (70 kg), and my goal is to gain 10 lbs (5kg) while I'm working out. I do pretty hard workouts, but also get enough rest.

[BigDanz2000]

Also if your looking for sustained muscle stamina and energy you have to use BCAA's, which stands for Branched Chain Amino Acids.  It consists of Isoleucine, Leucine, and Valine. Basically what they do is they block the level of Nitrogen your body creates while working out which leads to quicker muscle fatigue.

These are as close to a steroid without being a steroid also minus the negative effects. 
You could buy BCAA separately at any supplement store, online, or in protein shakes that have it blended.

Adding 20 lbs of muscle is not a short term goal, especially on a 3 times a week schedule.  I would tell you to load up on your protein 1 to 1. gram for pound, if your thin or underweight do 1.5 to 1. 

Some good sources of protein are Fish, salmon, cod, tuna - I never ate fish until I started lifting, now I love it.
If you can you have to buy buffalo meat, ground, steaks, burgers, whatever.  42 grams of protein for every 6 ounces with very little fat 4 grams I believe.  Dont be scared by it, tastes exactly like beef.  And it is not expensive as it runs for the same price as beef.

Chicken, beef, kashi brand cereal, protein shakes etc etc.

-Also your diet will need to change dramatically if you intend on gaining 20 pounds of lean muscle.

[PRIDE]

Whats your routine look like?

If your trying to pack on 20 pounds without Squats, Deadlifts, Bent Rows, Shoulder Presses and Bench Press then you should quit now. Without those compound exercises your protein shakes will get you nowhere.

[kw10]

Whats your routine look like?

If your trying to pack on 20 pounds without Squats, Deadlifts, Bent Rows, Shoulder Presses and Bench Press then you should quit now. Without those compound exercises your protein shakes will get you nowhere.

Yea I do some compound excercises like squats and bench presses etc as well as bicep curls etc and mainly using free weights.

[libermaniac]

I find it funny how young kids are always looking for ways to put on weight, and 10-15 years later you'll be looking for ways to take it off.

[guava_wrench]

I suggest using Weight Gain 4000.

Beefcake!

[celticfan10]

kw10-I am making these assumptions on you 1) you have not worked out seriously before and 2) you are under the age of 20, maybe under 18...with that being said you are in luck! 

While it is somewhat dependant on your genetics on how fast you can put the weight and strength on, if you are new to the muscle game, you will see quicker gains in the beginning.

My recommendations would be 1) don't take any supplements to start off with, just focus on eating high protein foods with all of your meals, and that is six meals a day if you can do it.  Supplements have a place but not at the very beginning of training, you need to learn certain movements and acustom your body to training before they even enter the conversation.  Plust with supps dont get caught in the hype of advertising as nothing is going to make you the size of Jay Cutler overnight.
2) Try training your entire body 2x a week, maybe with a split of Day 1: Chest, Bis, 2: Back, Tris, 3: Shoulders, Legs
3) Compound exercises are the most important, because you can move the most weight which stimulates the most muscle as well as your central nervous system to increase growth.  These were listed in a post before, but they include chest presses, pullups, deadlifts, squats, military press.  They do not include curls, or pushdowns.  That does not mean that those dont have a place in your routine though.
4) If you are young and just starting working out you can get away with overtraining typically.  Meaning hit it hard and long in the gym to start off, you will give your muscles no choice but to grow.

If there are any clarifications to this or if you are in need of a routine, let me know and will post, try to help anyway I can.  Good luck.

[JSD]

It would be helpful if you guys posted some pics of yourselves and your achievements. I myself am lean and worked out, but I have no mass, which I am trying to gain now. I'm 6'2.5" barefoot and my weight is 155 lbs (70 kg), and my goal is to gain 10 lbs (5kg) while I'm working out. I do pretty hard workouts, but also get enough rest.

Wait a second here...

You are 6' 3 and weigh 155?