Newbie...plz don't flame!

[Quadrop]

Hi Bro's

This is my second post so don't flame me for being a bit newbie'ish!

Been studying and learnig Elite for a while now, but now I got this tiny question. Need some advice too.

I'am a 20 year old stud from Scandinavia, Copenhagen Denmark.
Stats: 200cm, 87kg, BF% aprox 18?!

I've been training seriously and intensly now for a year. I tried creatine and Protein powder.

My problem is that I want to bulk, to get some more mass...I am a really tall guy but I seem to have a lack of mass. My diet is good and my training is A-okay to. Should I go on with the protein powder or maybe try some WG???

I have another question...my dad lives for the next 4 years in NYC. I'am going to visit him soon, can you please give me some good advices for some supplements I can get cheap or just some good supplements. Anything...??

Cheers

 

[The mann]

hey bro,how are ya,
to gain, real simple....eat more.you needto keep up with your daily food intake the best you can.gaining weight is goingto come down to eating more.as faras supplements..the only things i would buy for that would be a tub of protein powder,creatine.. the weight gainers are too full of carbs and sugar, so you can't control your intake .with the protein powder at least you can add protein to your diet without the high carbs.when i go to gain i pretty much eat the same thingchicken ,fish,tuna,protein shakes,..but i up my servings of carbs.i still keep carbs to the first three meals of the day....hope this helped a bit......

 

[thesuperstar]

1.5-2.0 gm of protein per pound of bodyweight.

 

[Quadrop]

Thanx guys for answering my Q's--- I really appreciate it.

I am eating like a whale...but I still want to get some lean mass!!Hehehe.

Protein.
I am eating a can of tuna each day and lots of chicken and turkey(the Bird), drinking alot of low fat milk. And of course my pro. shake.
Carbs.
I also eat alot of fruits(bananas, raisins and so on) and of course rice, noodles, pasta.

Can I do more or do I just need some patience??

Thanks again...

Sincerly yours with an cherry on top!

Kristian

 

[The mann]

looks good,just log your calories and add them up...if youare not gaining weight off lets say 3000 cal /day ,then you up your calories.your protein sources look good,with your carbs add in some potatoes,yams,oatmeal...you wil get there.........

 

[riskybizz007]

i know there are those that would disagree but i'm holding on to my theory, here goes. In order to lose weight you need to be slightly catabolic, in order for your fat to be used as energy. Some muscle will be lost during this process. If you want to gain lean muscle mass you need more calories. Drawback to this is also you will gain fat. At 18%BF, and please don't take this the wrong way... but bro i think you should seriosly start chissling some fat off before you think about increasing your body fat. Once you get down and lose some body fat, you can start working on lean muscle mass. The above posts all have good info in them, and if you still would like to bulk those are all good pointers to follow.

 

[Quadrop]

Thanks again...bro's

I am such an jack ass!! I don't know why but I told you my wrong BF%, I just got it checked at the Gym..I am 12BF% - How about that!!?

But I still got some fat to the stomach, thighs and maybe the ass...I don't know, but the ho's does!!

Just to add, I am eating alot of potatos to.


Any comments!?

 

[bodyfx]

My addition to the advice above is to add red meat and whole eggs to your diet...nothing beats these foods for gaining mass.As for supps...the basics...creatine, glutamine, and a good protein powder and /or meal replacement. Don't go with straight whey powder though....make it a protein BLEND of casein,whey,egg albumin,etc.Make sure that you eat a very large potein/carb meal at breakfast and post workout especially....you may even want to wake up in the middle of the night for a bar or another shake(I did this when I was trying to gain weight early on).

Also,I know you said that your training is A-OKAY,but just in case...don't train more than 4 days per week and not more than 2 days in a row. Make sure you are doing basic exercises like bench presses, deadlifts, squats, etc. And make sure you aren't doing too many sets. You should be able to finish your workout within an hour or so. OVERTRAINING KILLS GAINS!

 

[Quadrop]

BodyFx.

Thanks for the advices..I will add some eggs and some killer lumbs of meat.

Why should I not use the straight Whey?? Why the blend??

My training consist in basic excersises, bench press, military press, dead lift, squat etc -

Mon. Chest, Tri's
Tue. Back, Bi's
Wed. Day off/Rest
Thu. Delts, Abs
Fri. Legs

That aint overtraining right?

but Iam considering a change in the routine. What about this?

Mon. Legs, Back, Bi's
Tue. Chest, Delts, Tri's
Wed: Legs
Thu. Day off/rest
Fri. Chest, Delts, Tri's


Thanks again...

 

[bodyfx]

I like your first routine much better...2 days on, one off, 2 on, 2 off.Basic exercises...good.Straight whey is only good right after a workout.At other times of the day it is absorbed too quickly and this is not a good thing.A protein blend has a more sustained release which make is both anabolic and anti-catabolic.