newbie needs advice

[wells89]

hi i've recently started using weights. been working out for about 5 months now, i am more toned, but want to get bigger. im only 71kg. first 3 months a put on 3 kgs, but since then nothing. i have been looking into supplements and got alot of different opinons from people who didn't look like they new much. Anyways to get bigger will i need creatine and protein?? or just creatine??

[Bar Stud]

Eat food and plenty of it.

[Taz]

You can't go wrong with the creatine mate and a good protein supplement makes getting in enough protein child's play.

[BIG_T]

Creatines a great product and you'll definatley notice the increase in performance from it, only downside can be a very bloated look and feel but thats just me personally and have had to go off it for awhile (unable to eat as much). Make sure you drink plenty of H20 to compensate if you try it out.

[PUMBA]

Plenty of Healthy food (meats, vege, rice in moderation), lots of water (3-5 litres p/day), 5-8 meals per day, quality Whey Protein for times when it's not practical to eat or just to help get your protein levels up to roughly 1.5 - 2 grams per Kilo of your bodyweight per day.

PLENTY OF REST when your not smashin it up in da gym!

[wells89]

thanks guys, so 1.5 x 73 s about 110. so i need about 110 grams of protein a day?? and if i was to take protein whey shakes 2 times a day, what would be the best time to take them??(i work out at about 5.30 to 7 at night)  before and after i workout??? 1 in the morning and 1 after i workout???

thanks

[Pistol Pete]

wells, have a shake after you hit the iron! There's no need to, drop the weight & instantly down the whey shake, it's important tho, that you have it up till about half an hour afterwards, with about 30g of sugar.

The next time is really up to you, you could use it as a form of a meal between breakfast or lunch, or lunch & before you train. or breakfast! Sorry if i'm confussing u

[wells89]

thanks heaps champ

[Taz]

The sugar isn't necessary but the protein within 30 minutes after working out is. And when PP is saying sugar he's talking about dextrose, waxy maize, vitargo etc not plain sugar

[Pistol Pete]

yeah...especially not brown sugar! I haven't tried brown sugar, but I'd imagine that it'd be a 'special' taste for sure, haha...


you can find dextrose at woolies &/or coles in the home brew (alcohol) section, it's fairly cheap...very yummy....mmmm......sugar....oh, where was i ? haha, yeah, dextrose is great!

[PUMBA]

wells, have a shake after you hit the iron! There's no need to, drop the weight & instantly down the whey shake, it's important tho, that you have it up till about half an hour afterwards, with about 30g of sugar.

Yeah I wouldn't say that this is IMPORTANT, maybe I wouldn't worry about trying create insulin spikes till you know what the rest of his diet is like Pete.

It's a handy tool, but like all tools, it has it's time and place when best used.

Good advice otherwise Pete.

[Needs More Pies]

If you ask me Bioflex's waxy maize (vitargo type supp) is the sh*t. I have made massive gains in a short time on it, i can feel my muscles get full within 5 seconds of drinking it, i dont care if anyone else says that is bullshit. i have 50 grams of it within 2 seconds of finishing with about 50-60 grams protein.

Also get the creatine in, i dont take it much as my body get super sensitive to it by only doing it for say 3 weeks on, 3 months off. So when i do take it, there is a strong effect and i dont have to worry about becoming desensitised to it.

[Pistol Pete]

Yeah I wouldn't say that this is IMPORTANT, maybe I wouldn't worry about trying create insulin spikes till you know what the rest of his diet is like Pete.

It's a handy tool, but like all tools, it has it's time and place when best used.

Good advice otherwise Pete.

first things first eh mate...teach the student what basic tools are available, then how to use them! thx for you input

[wells89]

what about if i do cardio for mins after i lift, which i do. should i down the shake before i do the cardio or after??

[Pistol Pete]

prolly best to do your cardio (20-30 minutes) after your workout, then have your protein shake mate!  It's not much fun having a stomach ache due to the protein shake upsetting you,  during cardio!

[wells89]

thanks pete, i just got my creatine and i was told to take it after i workout, but i will be consuming a protein shake to &also my last meal for the day. is this a bit much you think?? should i have the creatine another time or would it be pointless??
cheers for the help guys

[RasPbeRry PiE]

have it 30 mins b4 workout! creatine that is

[Needs More Pies]

prolly best to do your cardio (20-30 minutes) after your workout, then have your protein shake mate!  It's not much fun having a stomach ache due to the protein shake upsetting you,  during cardio!

I completely disagree with that. You definately need the shake straight after the work out. If you are that concerned go 50/50. Whats your definition of consuming? You will definately be comsuming your shake either way and if your cardio is a low tempo i dont see the problem. You will be well in the fat burning zone after the workout so your shake wont be touched.

[PUMBA]

I completely disagree with that. You definately need the shake straight after the work out. If you are that concerned go 50/50. Whats your definition of consuming? You will definately be comsuming your shake either way and if your cardio is a low tempo i dont see the problem. You will be well in the fat burning zone after the workout so your shake wont be touched.

Yep what he said or even sip on BCAA's throughout your weight session.

[peechers]

What I did when I first started was to aim for a powerlifting competition. I found some hardcore powerlifter guys who accepted me into their 'troupe'.
So i was surrounded by experience and had a goal to aim for.

Education, Inspiration and Motivation.


and by all means eat like a a bastard.