Thread: advice please: diet supplements and trianing

hey i'm new here and i've been reading threw all the threads and i could really use some advice, regarding diet, supplements and my routine.

i'm 19 and currently go to the gym 3 times a week, spending around 20-30 mins on CV and around an hour on the weights... focusing on all aspecs on my body...

In terms of my build i'm slim with a bit of definition but i would really like to build up my my muscel mass.

I eat the typical three meals a day... (cearial and fruit for breakfast, sandwich at dinner and a main meal at night)

i've looked into suplements but they're all really confusing for someone that does'nt really know much about them... i've heard Whey protien is pretty good but theres to many to choose from

any help or adivce you could give me looking at diet,training and supplements would be really helpfull

whye protein is good but id go for a weight gainer that contains whey and carbs and will help you bulk up and put on more muscle,

USN Muscle Fuel Mass is a great weight gainer with plenty of protein and carbs per serving, and at just over £10 per kilo is really good value too,

Hi, looks like you could improve your diet. If you're goal to to build muscle mass you need to be consuming more calories than you're burning. To start with, I would recommend eating another daily meal, and drinking a protein drink immediately after you train - that will bring your daily meals up five per day. Also, eat some protein in the morning, 3 or 4 egg whites is a good cheap source of protein, your lunch and evening meals should also contain protein and complex carbs.

What is your training like? if you're trying to add muscle mass, and you're a hard gainer, you should be concentrating on compound lifts (deadlifts, bench, squat, overhead press, bb rows), and cut back on the CV - check out Mark Ripptoe's Starting Strength program.

http://forum.bodybuilding.com/showthread.php?t=712752

As far as supplements go, at your age, just get a good tub of protein. Everyone on here will recommend you the PHD brand - I'm sure someone's making some commission - but there are other decent proteins out there, check out Optimum Nutrition's 100% Whey (this is a good whey protein), or Gaspari Nutrition's Myofusion (this is a good protein blend) - either of these proteins will suit your needs. Don't bother with weight gainers, you can make your own buy adding oats and fruit to the protein of your choice.

Make those changes to your diet and training, and get a decent tub of protein. Then all you need to do is train like a beast, eat, sleep, repeat.

Hope that helps.

thanks guys... a friend recomended LNP Pro mass but yeah i dont think weight gain stuff is the answer and a few people have said taking protein shakes before a work out help with increasing muscel mass?

interms of training... 10 minute high level cross train warm up... 2.5 miles on a bike... 2km on the rowers... n then reps of 30 or 50 on weight machines... n free weights now n then

Another fairly simple programme to get you started would be Stronglifts 5x5 - I've used this myself and rate it:

http://stronglifts.com/stronglifts-5...ining-program/

hmm awsome soo what makes a good whey protien? (appart from the % of protien)

again it depends what your goals are, but for me what i look for in a protein powder apart from the % of protein is one that contains the least amount of carbs and fat, also added BCAA's and Glutamine are always a plus point, in my opinion the best Whey protein you can get is Optimum Nutrition 100% Whey Gold Standard

It's been no.1 on bodybuilding.coms top selling products for so long for a reason

i'd also check this article Josh posted a month back about

http://fitforum.co.uk/showthread.php...-Lyle-Mcdonald

You don’t often hear people recommend it, but I really rate the Sci-MX GR5 Protein system as a good base protein powder. It’s reasonably cheap, and comes in a variety of flavours.

It has 40g Protein and only 2.9g Carbohydrates – Virtually carbohydrate free to promote fat loss.

Ontop of this, it contains Vitamins and Minerals, BCAA’s, 10g of L-Glutamine, 1.5g MCT - body fat reducing essential fats, Opti-Zyme™ - Sci-MX’s unique digestive enzyme formulation increases protein absorption

Its just a great product that stops you having to buy lots of different things separately.

Have a look, they sell it at monster.

-CTP-

Hi Mate

Your diet needs to come first and it seems to me like you have been over training a bit as an hour on weights is far to long.

Forget the CV for now and stick to compound lifts bench, deads and squats 5x5. Don't worry about isolation exercise just yet as you will work every major muscle doing compounds.

Take a look at the monster mega shake. IMO the best bulker breakfast out there. Message ac for derails as I can't post links as my laptop is faulty and I'm on a phone lol