paceo

iTrader: (5)

right ive been back on the weights for a few weeks now not taking anything.

20 minute warmup run first, then 70x reps on each arm on dumbells, sit ups, press ups and other stuff.

what do i need to help me naturally build up the muscle quicker, before and after workouts??

creatine?? anyone got any links?? there is so much shit out there!!!!

confused.com

stevenebm

iTrader: (6)

Just an impact whey will do fine.or if you can stretch to it you can buy an all in one like cnp pro recover which I highly recommend but prices have went up so I just use an impact whey along with some fast acting carbs like malto dextrin or even better some Hairibo sweets!

paceo

iTrader: (5)

got a link??

what about protien bars? before and after workout??

v man

First things first

Are u eating enough day to day

If yes then I'd say for some good hard gains go with some critical mass or lean grow

Whey protein is whey protein just stay away from holland and Barrett

There is no secrets to this but taking supliments is no good unless your getting the food in first

Protein bars are ok for a quick supply but nothing special.

stevenebm

iTrader: (6)

http://www.myprotein.com/uk/products...t_whey_protein

Don't know if the link works.just a typical whey protein.
Protein bars are not bad but not cheap,no need for them if you are eating enough like v man says above.whey protein is essential for post work out IMO apart from that just eat enough.

Kieron

70 reps per arm or bodypart? How do you structure that?

Food! Especially protein rich is what you need, not a wonder suppliment. Sort the diet and the gains will follow.

The key is in the word suppliment, they are to do just that.

paceo

iTrader: (5)

thanks guys, can you give me a brief list of what food contains high protien that doesnt costs too much ŁŁŁ

v man

Chicken breast
White fish
Turkey
Red meat (steak)
Tuna

You also need carbs to carry the protein so stick to

Rice. Brown is best but white is fine
Potato
Pasta but not to much as it swells when cooked
Oat meal (breakfast time is best)

Get some bananas down ya also

And have some good veg with every meal as the greens help digestion


Remember the more you eat the bigger you will get so with 6 to 8 meals a day with 3 high carb high protein shakes you will be flying

Hope that helps

paceo

iTrader: (5)

cheers v man! there is no way i can eat 6-8 meals a day! im 92kg but that seems a bit much??

i dont want to bodybuild but want to get into good shape again! also do you eat 3 meals before workout 3 meals after workout?

thanks buddy

v man

I have min of 2 meals before training

And u say u wont be able to eat that much. Why not?

Cook all hour meals the night before and put it in tuppawear easy as peas

People complicate the food side but really they don't know how easy it is

Cook all meals the night before job done

Buy 3 shakers for your protein drinks and add the right amount and take a big bottle of water with u and just add as you go

Simple

And by eating more of the propper foods u will loose bad weight
Sounds daft but your metabolism will keep working hence burn fat

Kieron

They are not 6-8 meals as in what you view as a meal! Not a fucking great plate full.

For 6 meals split to say 200gr of protein source per meal, plus 50gr of carb source plus some greens. It's not a lot....

Beach

I agree with this, it sounds a lot to think of but when your on it your appetite will be high. Also sleep is a big thing you deffo need your 8 hours to gain. Sleep is where you grow

I lost weight eating 6-8 meals a day and by having one Met-Rx shake straight after my session with no other suppliments bar vitimins and cod liver oil

Had about a year of doing bugger all and now just trying to get back into it after my training buddy passed away a few months ago Gym doesnt seem the same without him he always pushed me on! Deffo want to get some size back again i feel like ive shrunk lol