In the last two monts I have put on about 17-18 lbs. Started off at 145 and now am almost at 163. My goal is to hit 175-180 before I begin the "ripping" stage. The worst thing about working out is not actually working out. Its having to worry about eating every two-three hours. Thats freakin hard. I have to consume between 3500-4000 calories a day. LeGrouper, do you think this is a good meal plan. I got it from my trainer: 10:00 am - Two eggs, two slices wheat bread, two beef kabobs, yogurt, and orange juice. 12:30pm - Chicken breast with white rice. Little bit of yogurt and orange juice. 3:00pm - Anything that is kind of high in protein. Usually involves chicker or beef with rice. 5:30pm - Weight Gainer shake and a cereal bar. workout sometime between this time 8:00pm - Weight Gainer shake. A smaller version. 11:00pm - Anything that is at home. Kinda low fat, low carb and try to make it high in protein. I also take creatine, but not at any specific time. Usually try to mix in a fruit or two throughout the day.
Deceptive advertising in the like is covered by the FTC, though it works in conjunction with the FDA on these issues. But if you want an example, here's some of GNC's rap sheet alone: General Nutrition has a long history of marketing products with false and misleading claims. The regulatory actions regulatory actions against the company and its predecessors since 1969 include: 1-2. FTC (1969): False advertising charges were brought regarding claims for Geri-Gen ("therapeutic tonic") and Hemotrex. Settled by consent decree. 3. FDA (1974): A supply of vitamin C tablets was seized and destroyed under a consent agreement. The FDA had charged that the labeling of the tablets, which contained bioflavonoids, made false and misleading nutritional claims. 4. FDA (1980): A seizure was made of powdered milk touted as cure for arthritis. The company agreed to relabel product. 5. USPS (1980): A consent agreement stopped allegedly false representations for Model-Etts, an alleged reducing aid. 6. FDA (1981): GNC agreed to drop claims that lysine cured genital herpes. However, the company continued to circulate literature suggesting it would. 7. USPS (1982): A complaint charged that advertising for Advantage Starch Block contained false representations that the product blocked the absorption of calories from starch-containing foods. A false representation order was issued in 1983. The California Dept. of Health issued an embargo. 8-20. USPS (1984): GNC was charged with making false representations for 13 products: Risk Modifier (a nutrient mixture claimed to decrease cancer risk); Life Expander Choline Chloride (claimed to improve memory); Mental Acuity Formula (supposedly able to prevent or r****d memory loss due to aging); Life Expander Fat Fighter (containing DHEA, claimed to cause weight loss without dietary modification); Challenge Maximum Body Builder (claimed to have special muscle-building properties); L-Glutamine tablets (claimed to "keep you mentally and emotionally in balance"); Lipotropic Fat Fighter Tablets (a nutrient mixture that supposedly could reduce body fat); Spirulina (which supposedly will "turn off your brain's appetite control center"); the 24-Hour Diet Plan and the Practical Diet Plan (both "guaranteed" to produce weight loss of "up to 10 pounds in two weeks"); Life Expander Growth Hormone Releaser (claimed to cause weight loss without dieting); Herbal Diet Formula (supposedly capable, by itself, of causing weight loss); and Inches BeGone (a body-wrapping cream claimed to reduce any area where you want to lose inches). The complaints were settled with a consent agreement. 21. FTC (1984): An administrative complaint charged GNC with making deceptive claims that its Healthy Greens might help people prevent cancer. In 1986 an Administrative Law Judge concluded that "GNC's unconscionable, false and misleading advertising found in this case is not an isolated incident but in fact is a part of a continuing pattern. . . . GNC's false and deceptive advertising in this case may be seen as an indication of GNC's propensity to employ false and misleading advertisements." The case was settled in 1988 by a consent agreement in which the company agreed to donate $200,000 each to the American Heart Association, American Cancer Society, and American Diabetes Association for nutrition research [1]. 22. FDA (1984): A criminal complaint charged that GNC, three of its officers, and two retail store managers had violated the Federal Food, Drug, and Cosmetic Act by conspiring to promote and sell an evening primrose oil product with claims that it is effective against high blood pressure, arthritis, multiple sclerosis and other diseases. In 1986, the company pled guilty to four counts of misbranding a drug, and former president Gary Daum pled guilty to one misbranding count. 23. FDA (1985): Appetite Control Factor with CCK was recalled after the FDA informed the company that claims made for the product made it an unapproved new drug. 24. FDA (1985): Life Expander Fat Fighter was recalled after the FDA informed the company that claims made for the product made it an unapproved new drug. 25. Pa. Dept. of Health (1989): A consent agreement stopped allegedly false representations for a Helsinki formula hair treatment. The product had been marketed with false claims that it was a proven treatment for thinning hair and that the vitamin supplement contained "those special nutrients that have been proven helpful in an overall hair-care regimen." 26. FTC (1993). GNC agreed to pay a penalty of $2.4 million to settle FTC charges that it had made unsubstantiated claims for 41 more products [2]. These included 15 alleged weight-control products, 18 alleged "ergogenic aids," five bogus hair-loss preventers, two alleged antifatigue products, and two purported disease-related products. The 1993 case appears to have persuaded GNC to stop making blatantly false claims in its ads in health-food magazines. However, misleading claims still appear in other manufacturers' ads in which GNC's logo appears. This strategy began in 1994 in Let's Live magazine, which was then distributed free to customers enrolled in the "GNC Health Club" discount program. GNC's current "Gold Card" program proivdes a free subscription and discounts on other health-related magazines in which similar ads appear. It would be interesting to know whether GNC has directly or indirectly subsidized the cost of these ads. Misleading claims also appear in Let's Live articles. GNC stores still convey misleading messages about the need to take supplements, and several observers have noted unsubstantiated (and illegal) claims made by clerks to prospective customers. GNC Web site contains many misleading claims about the company's products. The site also includes The Natural Pharmacy, a huge database from HealthNotes Inc. that contain claims that are not brand-specific. References 1. General Nutrition in merger agreement with Royal Numico. GNC/Royal Numico press release, July 5, 1999. 2. General Nutrition Corp. to pay $600,000 to settle charges that it made false and misleading advertising claims about food supplements. FTC news release, June 13, 1988. 3 General Nutrition Inc. agrees to pay $2.4 million civil penalty to settle charges it violated two previous FTC orders. FTC news release, April 28, 1994. And that's just a sample from one supposedly reputable company.
Rockets03 - that is a great plan for putting on muscle, but I am concerned about the term "weight gainer shake". If you are talking about a quality MRP like Myoplex or Met-RX with good quality protein then that is good. But if you are taking those lame calorie shakes or something that has a four digit number in the title like "gainer 3000" then stop. That crap is worthless for putting on quality muscle. Try the Kliener shake after your workout. It will taste better and work better. It is a specially measured composition of carbs, fats and protein that will help your recover. I suggest a myoplex deluxe before your workout if you have enough money. I switched to the new deluxe with has more protein and fiber and glutamine and although I don't like the taste as much I am noticing a gains going up after a plateau. Also if your trainer is trying to get your up to a certain weight I would be a little concerned. Trainers should help your attain certain goals such as "bench three hundred pounds" Or "lower my body fat percentage" not "make me 180 lbs." because that might go against your body's natural weight tendency. It might be a weight that your joints aren't ready for and if you are getting stronger then there is no reason to worry about how much you weigh. Cycles of bulking and cutting are not necessary unless you are going professional. If you eat good and workout consistently you will grow at a good rate and change your body compostion towards lean mass. Just don't make my mistake and become an alcoholic at 22. Really puts the hurt on your strength training. I toned it down earlier this year and have started to get back to my old lifts.
One other supplement that ya'll might like is Coromega. It is essential fatty acids in a gel that tastes like an orange creamcicle. I don't eat much fish and EFA's (Omega 3,6, and 9's) help out numerous body functions but of importance to those who want to get cut, EFA's help your body utilize Bodyfat as fuel. If you eat alot of fish or flaxseeds then you don't need them but if you don't you might think about it.
For what it's worth........ I've been lifting seriously for the last several years. I'm about 6'0", 195lbs. The only supplements I take are creatine and whey protein powder. I take the creatine about 30 minutes before I work out. I try to supplement my meals with 2 or 3 shakes throughout the day (and one after I lift). My max on the bench is 330lbs right now (although I haven't been up to max in about a month). I've always been a 'hard-gainer', so the protein supplements helped ALOT. Like alot of people, I had bought all sorts of weight-gain powder that came in what looked like freakin' 55-gallon drums, hoping that would do the trick. Most all of it tasted horrible to me, and the fact I had to break out the blender each time didn't appeal to me either (I'm a lazy arse!). The protein powder I take now is really soluble. I just put two scoops in a glass of milk and stir. Hope you find the answers you're looking for.
On another note, what would you guys recommend, whey protein or soy protein? What advantages does one have over another>
So what? Reading through the list does nothing to disprove my position. Using the FDA/FTC actions to prove that what they do is right is circular reasoning. Interesting how your list is before the federal legislation in 1994 that changed many of the rules, and the policy shift in 2000 by the FDA (to finally be consistent with the '94 law). Many of those same charges could not be brought against GNC today (supplement makers can now add 'Claim not approved by the FDA') Wonder what's causing these changes?
Proteins have different composition of amino acids and bioavailability. Whey is generally considered to be number 1.
circular? All I was doing was supporting what you questioned, whether or not these companies are frequently in trouble with the law. Look, you've conceded what I meant to say, that the medical establishment believes most supplements either don't work or are redundant at best, and you don't believe it, as is your right. I tend to side with them over the supplement industry, you don't for whatever reason so let's just leave it at that.
Side with the views developed by the self-serving pharmaceutical industry if you wish and ignore the clinical research from around the world. You will be alone with them soon since the 'medical establishment' view, (sans pharmaceutical corporations, of course) are beginning to change their tune. Wait for all of them to change their tune at your own expense.
Whey is THE protein for body builders because of its wide amino array and easy digestability. Soy protein is terrible for weightlifters because one of the side effects it can have is increased estrogen. This is not to prolific, but why play with fire. The reason I suggest MRP's (Meal Replacements) like Myoplex is that they are loaded with protein (Myoplex deluxe has 52 grams a serving), have a small portion of carbs, and are fortified with vitamins and minerals. The proteins in MRPs are usually a mixed composition, usually mainly whey, but they also contian Casein which is another type of milk protein. Myoplex deluxe for example includes four proteins - Hydrolized whey, whey protein isolate, whey protein concentrate, and micellar casein. Each of these proteins has a different digestion rate delievering protein to the body at different rates hoping to increase bioavailability. Designer Protein is a good whey protein and you can definitely do well with just whey but I think if you start using MRPs instead of scoops you will find an improvement in recovery and lean mass.
You could. Just make sure you leave the yolk out. I think the egg whites have three grams of protein and the yolk has another three grams. The yolk though, has a butt-load of cholesterol.
LeGrouper, thanks for all the advice. Right now I am using one of those regular old protein shakes. I only have a weeks worth left. So after I finish this one I'll get one of the better kinds. My trainer is not trying to get me upto a certain wait. He and I have certain goals (benching 250, etc. etc.). For my girlfriend its the body fat percentage thingy. I dont drink at all, so that wont interfere with my workouts. Couple of more questions if you dont mind. Should I stay away from white breads completely? Is it okay to have a shake right before going to sleep? Its freakin hard trying to find time to eat six times a day. And also thanks for your advice in the other thread about working out. I decided against taking that AD1 thingy.
You don't have to stay away from white breads unless you are extremely dedicated and are trying to get into things like insulin manipulation or something. It is better to eat the whole wheat breads because of the fiber and vitamins. If you are pursuing a bench press goal, a good idea, then you just need to eat good quality food. A shake before you sleep is a great idea if you are trying to increase lifts and not to get shredded. If you are trying to get shredded you can still have a shake before bed but you need to buy some designer protein and mix it with water so you are getting only protein.
