Body fortress whey concentrate or isolate for about 21 bucks. Great bang for the buck. Costco has cytosport whey 6lbs of it for about 45 bucks or ON whey which is 5lbs for 55.
Lol I have buddies who does that. Hit up mickey d's after the gym grab a big mac supersize combo, diet lol coke. Then I got some that doesn't no jack about dieting but since they eat Peds like candy feel they can eat whatever just to lose it after they come off.
^ nevermind, the other guy listed the name. another question i have is this. if i go to the gym 3-4 days a week, for an hour or 2 a day, drink the protein shakes, etc, that will help me gain a lot of muscle, right? you guys mention diet. My diet isn't terrible like i said. mainly consists of pasta and rice. i do eat junk food though. if i want to gain muscle, does that mean no junk food at all? I'm not trying to look ripped, but I do want some visible tone in my muscles.
Protein shakes are not magic muscle builders. It's protein. Just like there is protein in chicken, beef, eggs, etc. Don't get too caught up in them. Especially as a beginner. Just try to eat about .8 to 1 gram of protein per pound of body weight. Muscles respond to a new challenge. You push them to move a heavier load and they respond by basically tearing up in their attempt to accomplish that. Then they need rest, so they can heal and come back bigger and stronger. Obviously this will happen over time, not in one work out. That's their way of adapting to the challenge you gave them. So, it's not just a matter of being at the gym x days for x hours. You need to do the right exercises, the right weight, right sets. It's quality over quantity, when you're trying to build muscle. I can't stress enough how much you need to read up on the subject on your own. You could knock out a short read in a day and come away a good general idea of how to begin training to build muscle.
LOL.. I know where to get it.. I need it by monday, I'll probably just improvise. too lazy to go buy it. lmfao.
eating junk food has nothing to do with how much muscle you gain. More or less you need to be at a caloric surplus and be eating that one gran per pound of body weight. You will achieve nothing if you drink 4 protein shakes a day, hit 100 grams and eat nothing but carbs or fats. They're meant to supplement your diet not be the focus.
Pay attention to your core muscles, like your abs and back. Building upper body muscle without stabilizing your core, could lead to chronic back problems later in life. Do lots of sit ups and take a class in pilates.
Thanks for the advice. So if i continue with my regular diet, in addition to a caloric surplus and making sure i get a lot of protein, that will make me get some results, this is correct right? I don't really understand the whole caloric surplus though. Why must I eat a ton of calories to gain muscle? Doesn't seem to make sense to me.
I can't believe some of the dumb responses in this thread -- if you are doing nothing at 6' 180 pounds and start knocking out 100 push-ups a day you're going to see results. Some of the folks in this thread think you need a trainer and 20-40 hours a week in the gym to get cut -- not true at all.
Okay so basically, your body burns a certain amount of energy just by existing. Myself for example my body burns 2500 calories through the course of a normal day. In order to build muscle, one of the keys is you have to be at a net caloric surplus at the end of the day, so I'd eat say 2900 calories. Your body needs that extra energy to synthesis muscle, that's where the gram per pound of body weight of protein comes in, your body needs to repair/build muscle. Cliff notes is you need; 1. Caloric surplus (around 400/500 to be safe) 2. 180 grams of protein based on what you said. I can't stress enough how you must not view protein shakes as some miracle maker. It's simple a much easier wat to digest protein, eating steak after steak and chicken breasts just gets tiring for some people. As far as working out, good form on your lifts, progressive overload and simply not over complicating things, you'll definately see results.
-how do you personally burn 2500 calories per day? how do i determine how many calories surplus i must consume? -basically, you must eat more than you lose so that your body can use your calories as energy to build muscle? -okay and now i get the part about the protein shakes. basically its like a shortcut to consuming protein quickly, correct?
