I think I remember you talking about making your own protein mix with stuff from bb.com...

mind giving a list of ingredients I can get from there and mix myself for a post workout shake?

Get NOW! 100% WHEY ISOLATE 10lb bag

get Muscle Milk (any flavor)

get optimum nutrition 100% micronized creatine

get waxy maize (any brand)


mix 1 scoop of now! isolate w/ 1 scoop muscle milk and add 1 tsp of creatine and 25g waxy maize w/ 1 banana and blend with ice and water.

Do you ever get to study world medicines non pharmacuetcals

what do you mean by this? as in, alternative therapy medicine?

Hey, I need some advice lol.

I am kind of a scrawn
16/140 lbs/5'8"
I've never really worked out that effectively (used to go to the gym, usually do bodyweight exercises (wide grip pull-ups/chin-ups) very good diet)
right now I'm cutting my calories as to achieve a lower level of fat on my body (losing about 1.5-2 lb per week I figure). when I'm done I expect to be ~133lb, and I plan on working out afterwards to put some weight back on/maintain a low body fat. I should have access to a gym, and any supplements.

QUESTIONS:

As for supplements, what should I get? When should I take each? What should I take Post/Pre-workout?
As of now I take B complex, Zinc, and Fish oil.

How many days out of the week should I work out? 5?

When I do work out, what should I do, for the most effective muscle gain?

I'm a big noob, and ANY help would be much appreciated. Thanks.

This post was edited by oOGHOSTOo on Jan 19 2010 10:35am

yeah. Do you think there is money in a cure to aids and cancer or more money in suppressig symptoms?

Also, cardio and strength gains - antagonistic?

This post was edited by Honestly on Jan 19 2010 12:00pm

Hi there Raynor, just looking for a little advice here.

I'm looking to gain a little muscle mass and basic tone on my body, nothing overly serious and I just want to do this over and extended period of time...

I'm about 5'3 in height and I weigh 45 kgs (I'm not underweight, so don't be shocked by this).

I've recently got a 12 month gym membership and have started having protien shakes in the morning and after workout.

I eat a good mix of meats (Beef/chicken/fish etc) and generally stay away from fizzy drinks and fast foods. Although I do drink quite a bit of alcohol, but I generally stick to red wines or whiskey.

I know my question is going to be quite vague here, but do you have any general tips on what I should be doing at the gym and food wise to bulk up based on my weight and height? I'm already quite fit and lean, but don't have the definition to show that.

Thanks. Let me know if you need more info

supplements -

multivitamin (either now! adam or CL orange triad) 2x a day
vitamin C (now C-1000) 2x a day
ZMA (NOW! ZMA) 3x before bed
Omega 3-6-9 (NOW! super omega 3-6-9) - 2x with every food meal
Protein shakes (NOW! 100% whey isolate and/or Cytosport MuscleMilk)

work out 5 days a week


I will post the 5x5 plan for strength and size below to answer both you and SharpSticks question.

This post was edited by SKCRaynor on Jan 20 2010 12:04am

http://forums.d2jsp.org/topic.php?t=21269614&p=256535509

please see my 5x5 plan for strength and size....

as for food, make sure to eat 6 meals a day (every 2-3 hours eat a meal) - get at least 2,000 calories a day...eat plenty of protein (at least 1.5g / lb bodyweight) and make sure to get at least 60-80g fat, and at least 1.5g / lb bodyweight in complex carbs (like brown rice, sweet potato, whole grains, etc).

A good sample meal plan for bulking is....


Meal 1 - 3 eggs, 1 cup oatmeal, 1 banana, 1 cup milk
Meal 2 - protein shake + 1 fruit
Meal 3 - 8 oz chicken, 1 cup brown rice, 1 cup broccoli
Meal 4 - 8 oz steak, 1 cup whole grain pasta, 1 cup string beans
meal 5 - protein shake + 1 fruit
meal 6 - 1 cup cottage cheese + mixed nuts

This post was edited by SKCRaynor on Jan 20 2010 12:06am

This is a highly opinionated answer but...

I do think theres a LOT of money in suppressing symptoms and modern American science wants to treat symptoms over the disease more because there is a lot of regenerating money to be made as a result. Pharmaceutical companies are among the most greedy and corrupt companies in the world. HOWEVER, pharmaceuticals are indeed life saving in a lot of cases and essential. But if things were done differently, a cure for aids or a cure for various cancers, etc. would in my honest opinion be possible if the companies handled it differently and less greedily.

Cardio and Strength gains are not antagonistic...only if you are a HARD GAINER. If you are a normal gainer, you can do 30 mins of cardio in the morning or after a workout and still see strength gains if you take BCAA.