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Legion Kreinak
New member
Exactly, eat big, train hard. Wonderful words from B Fold.
vinylgroover
New member
Natural here.
Take in a truck load of carbs. If you're natural, carbs are the most important aspect of diet. Without them, forget about size, unless you're a genetic freak.
Stick with compound movements. Forget cables, forget machines and work in a rep range of 4-8.
Foremost, have patience. If you're looking at a 6 month miracle, forget it, you're wasting your time. Be patient and the gains will come.
Take in a truck load of carbs. If you're natural, carbs are the most important aspect of diet. Without them, forget about size, unless you're a genetic freak.
Stick with compound movements. Forget cables, forget machines and work in a rep range of 4-8.
Foremost, have patience. If you're looking at a 6 month miracle, forget it, you're wasting your time. Be patient and the gains will come.
RusPA81
New member
you want to concentrate on complex carbs such a pasta, rice, potatoes, things in that category. They are important because they are the main source of energy and fuel for muscles to grow. You want to avoid simple carbs which are found in sodas, candy etc, basically anything that has sugar in it. except after your workout when you want a high dose of simple sugar. Dextrose works very. Also make sure to eat fruit. They contain simple sugars but are still very important.
vinylgroover
New member
Bump on Ruspa,
Carbs will also bump up your calorie intake which is required to put on body mass/weight. As Ruspa said keep away from the sugary carbs except after workouts when you need to replenish Glycogen stores.
Carbs will also bump up your calorie intake which is required to put on body mass/weight. As Ruspa said keep away from the sugary carbs except after workouts when you need to replenish Glycogen stores.
coolcolj
New member
here is my secret
take some Whey Protein powder (30-40g) and some vitamin C powder mixed together in water 30 mins before training.
keep your training session under 60 mins
then straight after training take a drink that is comprised of - 40-50 grams of Whey, vitamin C powder and 50 grams of a fast carb drink (ie stuff with malto-dextrin, glucose etc)
you will pack on bodyweight and strength real fast - as long as your not overtrained that is. Never overtrain!
take some Whey Protein powder (30-40g) and some vitamin C powder mixed together in water 30 mins before training.
keep your training session under 60 mins
then straight after training take a drink that is comprised of - 40-50 grams of Whey, vitamin C powder and 50 grams of a fast carb drink (ie stuff with malto-dextrin, glucose etc)
you will pack on bodyweight and strength real fast - as long as your not overtrained that is. Never overtrain!
caboom,
eat big, get big...how simple can it be
couple years back i went from 160 to 230 (at 6'3") in a span of 2 years. not bad gains at all...only supplements i used were protein and some creatine (water weight never hurts).
my moto was to eat till it hurts...ahh those were the days!
peace
sean34
eat big, get big...how simple can it be
couple years back i went from 160 to 230 (at 6'3") in a span of 2 years. not bad gains at all...only supplements i used were protein and some creatine (water weight never hurts).
my moto was to eat till it hurts...ahh those were the days!
peace
sean34
i agree with everyone here but be careful with the carb intake. tons of carbs (even healthy ones) make you fat, quick. i work with a body composition specialist and he said 2 of every 10 clients can eat carbs level near or above 300 grams a day and stay lean. the other 80% stays under 200 grams a day and busts their ass to gain lean mass, and these guys compete (when on cycle they still stay moderate with the carbs). find out what works but keep this in mind when consuming carbs. good luck.
strong island
New member
I have used gear but I also trained naturally for 8 years.
The number one factor that makes the biggest difference is the understanding of nutrition.
How many people at your gym look really good? Not many...but they train hard, right.
The problem is they don't have a fucking clue when it comes to eating properly.
The number one factor that makes the biggest difference is the understanding of nutrition.
How many people at your gym look really good? Not many...but they train hard, right.
The problem is they don't have a fucking clue when it comes to eating properly.
Optimus B
New member
i've never done steroids either. the best tip i can give is to be sure to take in an adequate amount of protein, and LOTS of water. in my experience, getting enough carbohydrates has never been a problem. hope this helps.
to reiterate strong island's view, nutrition is DEFINITELY the most important aspect; once your body is optimally fueled, watch out!
to reiterate strong island's view, nutrition is DEFINITELY the most important aspect; once your body is optimally fueled, watch out!
coolcolj
New member
just get any powder with bioflavnoids in it - helps you absorb the Vitamin C.
Also its better to get buffered powder, because C will cause stomach upset when taken in too high a dose. Its best to take it several times througout the day in smaller doses as its water soluble and will go out with your piss
C is good becuase its an anti-oxident. It helps ligament and tendon repair. Its also required by the andrenal glands.
Also its better to get buffered powder, because C will cause stomach upset when taken in too high a dose. Its best to take it several times througout the day in smaller doses as its water soluble and will go out with your piss
C is good becuase its an anti-oxident. It helps ligament and tendon repair. Its also required by the andrenal glands.
S
solidj55
Guest
I used gear once but didnt get much out of it because my diet sucked, my training was too much too often, and I did a very very low dose of gear.
I made my best gains natural. I was lifting three times per week doing only compound movements. I was running three times per week about 2 miles each time. My diet consisted of 1 gram of protein per pound of bodyweight, taking in 40g of good fat, and taking in about 300-500g of carbs.
I made my best gains natural. I was lifting three times per week doing only compound movements. I was running three times per week about 2 miles each time. My diet consisted of 1 gram of protein per pound of bodyweight, taking in 40g of good fat, and taking in about 300-500g of carbs.
zackdarnell
New member
Im natural, probably will always be. My best gains have come from doing a 3-day routine for strength. It is not a split like many do, as i work basically full body all three sessions (although different exercises). Also, ive found that 20-rep squats have worked wonders for me.
As for diet, my best gains come at about 300 g P, 250-300g C, and ~60 g F.
As for diet, my best gains come at about 300 g P, 250-300g C, and ~60 g F.
Natural here,
my best gains come when I:
- stop clubbing and abusing mind altering substancies for 3 months, eating clean and dont mess my biological clock but religiously go to bed early etc, since the summer is coming to an end i shift focus from partying to serious pumping iron again. Also stress (from work etc.) can be a major cortisol releasing factor. Try to arrange your life to free yourselve from stressfull situations when possible...
- have a workout plan/goal! often an imperfect plan works out beter than no plan at all
- you need the proteins, but you need quality proteins and not too much in one serving as it is believed that the body can only process 20-30 grams protein per 2 hours.
So don't eat that all of your 500 grams cottagecheese (up to 55 grams protein) , just eat halve dose and the other halve 2 hours later or you increase risk of proteins depositing as fat....
However certain proteins have higher biological value and better absorption (whey protein hydrosylate) and especially when the body metabolism is increased (ie by a workout) it makes sense that the body can process 30-45 grams of whey protein per 2 hours. Since good whey protein is expensive it makes sense too use it only just before and after your workout. 35 grams before and 35 grams after
other good sorurces of protein are eggs (throw away the yellow), chickenbreast and tune but my favourite is eggs , because when i take a bakes eggs with some spicy chicken slicesd just prior to bedtime i always wake up with morning wood, so I KNOW eggs definately do something to male hormone levels.
Bakes eggs (4-5) plus some slices turkey or chicken at least for breakfast and before bed
whey before and after workout and
cottage cheese and tuna for the hours in between
You should shoot for 8 intakes of protein per day. since proteins take time to process, the high frequencie of intake allows for a constant steady flow of proteine, without unwanted SPIKES like you get from infrequent big amounts intake.....
my best gains come when I:
- stop clubbing and abusing mind altering substancies for 3 months, eating clean and dont mess my biological clock but religiously go to bed early etc, since the summer is coming to an end i shift focus from partying to serious pumping iron again. Also stress (from work etc.) can be a major cortisol releasing factor. Try to arrange your life to free yourselve from stressfull situations when possible...
- have a workout plan/goal! often an imperfect plan works out beter than no plan at all
- you need the proteins, but you need quality proteins and not too much in one serving as it is believed that the body can only process 20-30 grams protein per 2 hours.
So don't eat that all of your 500 grams cottagecheese (up to 55 grams protein) , just eat halve dose and the other halve 2 hours later or you increase risk of proteins depositing as fat....
However certain proteins have higher biological value and better absorption (whey protein hydrosylate) and especially when the body metabolism is increased (ie by a workout) it makes sense that the body can process 30-45 grams of whey protein per 2 hours. Since good whey protein is expensive it makes sense too use it only just before and after your workout. 35 grams before and 35 grams after
other good sorurces of protein are eggs (throw away the yellow), chickenbreast and tune but my favourite is eggs , because when i take a bakes eggs with some spicy chicken slicesd just prior to bedtime i always wake up with morning wood, so I KNOW eggs definately do something to male hormone levels.
Bakes eggs (4-5) plus some slices turkey or chicken at least for breakfast and before bed
whey before and after workout and
cottage cheese and tuna for the hours in between
You should shoot for 8 intakes of protein per day. since proteins take time to process, the high frequencie of intake allows for a constant steady flow of proteine, without unwanted SPIKES like you get from infrequent big amounts intake.....
louden_swain
New member
I have always been natural. Good genetics, heavy training, and good eatin' built my physique. It takes years.
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