what to take?

**Trainer Monkey** · 08-21-2008 02:46 PM

Originally Posted by hitmandonny

Hey man,

Definitely start of with some clean whey Protein.
This will allow you the fuel to build.

Try some Glutamine after workouts for recovery and repair after your session.

Creatine in my opinion should only be used for bruising or endurance sports.

Actually it helps alot with bounce back,which if your upping your weights,to put on bulk,you need

**Phil** · 08-21-2008 04:07 PM

cheers lads ill give that a go!
owe u rep Donny when I can!

**ono** · 08-21-2008 08:01 PM

Creatine could provide you with the necessary energy to steadily be able to lift heavier weights/complete more reps, so in that respect it would be valuable for somebody looking to build muscle

Make sure you consume enough carbohydrates. Really under-rated point. There's a thread about it in the sports nutrition bible.

**wesrman** · 08-21-2008 08:18 PM

Instead of straight whey, buy a weight gainer. It comes with whey and carbs already added. Drink 2 shakes per day and eat 5 meals per day. Also dont be afraid to add some fat because its very hard to gain lots of muscle and stay ripped at the same time.

Heres a book that has lots of good ideas for adding mass.
Ten Week Size Surge Booklet
You dont necessarily have to follow the training advice, but the meal plans should help. Also make sure you ease into eating more and dont just start stuffing yourself with food, and make sure you eat lots of fibre to ensure proper digestion.

Do squats, deadlifts, pull ups and bench presses to. They will increase your testosterone and help you add muscle.
GL.

**ono** · 08-22-2008 06:46 PM

Originally Posted by wesrman

Instead of straight whey, buy a weight gainer. It comes with whey and carbs already added. Drink 2 shakes per day and eat 5 meals per day. Also dont be afraid to add some fat because its very hard to gain lots of muscle and stay ripped at the same time.

Heres a book that has lots of good ideas for adding mass.
Ten Week Size Surge Booklet
You dont necessarily have to follow the training advice, but the meal plans should help. Also make sure you ease into eating more and dont just start stuffing yourself with food, and make sure you eat lots of fibre to ensure proper digestion.

Do squats, deadlifts, pull ups and bench presses to. They will increase your testosterone and help you add muscle.
GL.

The only problems i see with weight gainers are the reliance on dextrose as the carbohydrate. This seems to be the most common practice as it's a very cheap source of carbohydrate.