Want some advice to gain muscle

[courtneybcca]

I now want to put on some muscle for the next couple of months before I beginning cutting again for late spring. I have used creatine before and that seemed to help I am wondering your ladies views on this for women. And what other supplements you might suggest. I don't have time to eat a crap load plus I dont think my stomach could handle it. I eat pretty clean I am going to up my intake of protein and complex carbs. Any other suggestions would be greatly appreciated..

 

[buffchic69]

I now want to put on some muscle for the next couple of months before I beginning cutting again for late spring. I have used creatine before and that seemed to help I am wondering your ladies views on this for women. And what other supplements you might suggest. I don't have time to eat a crap load plus I dont think my stomach could handle it. I eat pretty clean I am going to up my intake of protein and complex carbs. Any other suggestions would be greatly appreciated..

What I do is:

I take prolab pure whey, and Trac creatine works really well. Trac has no sugar added, but it really made a difference for me. I also take BCAA's and I add gluamine to every post-wokout shake.

 

[Sassy69]

Can you post up what you are eating now? Break down by meals & rough times of meals? We don't know what you mean by you dont' have time for a crap load of food, etc. If you have time for a cutting diet, the time for a bulking diet shouldn't really be that much more....

 

[courtneybcca]

It is not that I don't have time I just am not that big of an eater. It is hard for me to eat a lot of cooked protein so use a lot of protein powder. Which I use one that has very few calories. Right now I have been eating like this.
Meal 1: Cup of Oatmeal, Protein powder, 2 tablespoons of peanut butter
Vitamins
Meal 2: Chicken, salad, 1/2 cup of yams
Meal 3: Can of tuna, brocolli or other green vegtables
Meal 4: Chicken, vegs, cup of brown rice
Meal 5: Protein Shake
Meal 6: Protein Shake
I space my meals like 2 and a half to 3 and a half hours apart depending on class.
Sometimes I will have meal 1 twice and shift everything down one so I only have one protein shake.
I have used powder creatine before which I thought helped a lot. And I didn't feel bloated. I added it to a meal replacement shake. But I have heard of the liquid creatines and interested in trying it because it claims that it works faster and you can take it right before you workout.
I am wanting to put on about 8-10 pounds of muscle by mid Feb. I know that might not be able to happen but I am going to try.

 

[Diddlysquat]

I think (and others may well disagree) that 8 to 10 pounds of muscle by February is an unrealistic aim. Of course everyone is different and muscle gain is connected to length of years in training, (longer the history, slower the gains), but have you also added in the fat gains to this target? I have yet to meet anyone who can gain only muscle when on a bulking diet. I am now trying to gain mass and am consuming an average of 3,000 cals a day, not ultra clean but still a lot of real food and have gained about 2 pounds a month for the last 3 months. This isn't muscle alone. As a natural bodybuilder I have learned that gains come really slowly and that my best supplements are lots of real food and rest.

 

[ashley2212]

Creatine never worked for me, but Glutamine is great

 

[Sassy69]

The diet actually looks pretty good. One thing I'm wondering is about the good quality fats? A little from the PB at breakfast, but unless you're sticking it in your salad dressing or protein shakes, don't see it.

I have to agree a little - I honestly couldn't tell you what's reasonable amount of muscle mass to gain, and also expect some fat to come with it. How do you train? I did get some decent strength when I started eating heavier meals & starting lifting sort of PL style.

Can we take a shot at your training schedule & see what's up there?

 

[courtneybcca]

I do use glatamine it helps me with recovery. I also take a tablespoon of UDO's with my last food meal. I take other vitamins as well. Vit c and e a multi glusamine and a b I think that is it. Okay training schedule which I will changing up but this is it for the moment

I do a two day split right now
Day 1/3
1. sumo squat
2. forward lunge
3. reverse lunge
4. lateral lunge cross over lunge

1. Leg press
2. Wide db squat

1. single leg hip thrust
2. lunge in one spot

1. single leg curl

Legs day I have been supersetting. But once I am done with class I am not going to do this anymore. I have to redesign the workout but I think it will be something like this.
squat
Lunges
leg press
leg ext
single leg curl
double leg curl db

Okay days 2/4
1.wide grip pulldown
2.cable seated row

1.incline db flys
2.incline db press

1.standing db overhead
2.leaning db single laterals

1.incline db curl
2.standing db curl

1.double kickbacks
2.cable tricep ext

abs
butt lift
knees up
fast feet

I also do hovers everyday

I think I might keep supersetting my upper body but I am not sure yet.

Okay any suggestions would be appreciated

 

[ASU]

It is not that I don't have time I just am not that big of an eater. It is hard for me to eat a lot of cooked protein so use a lot of protein powder. Which I use one that has very few calories. Right now I have been eating like this.
Meal 1: Cup of Oatmeal, Protein powder, 2 tablespoons of peanut butter
Vitamins
1 cup measured dry or cooked?
Meal 2: Chicken, salad, 1/2 cup of yams
approx how much chicken you eating there?
Meal 3: Can of tuna, brocolli or other green vegtables
Meal 4: Chicken, vegs, cup of brown rice
Meal 5: Protein Shake
Meal 6: Protein Shake

meal six, you might want to add some EFA and cottage cheese to help you build muscles while you asleep

 

[The Shadow]

0.5% of bodyweight is reasonable for bursts of 8-12 weeks at a time