fourstarclothes

I am getting into lifting and I want to take some suppliments to help build muscle mass and speed up muscle rebuilding etc.. Can someone recommend some stuff to get? Im not extremely serious into lifting. I go 4-5 times a week. Im 16 and pretty small. 130lbs, 5'10.

texmo

It is simple science energy in vs energy out.
It is easy calories is a measurement of energy. You are 130lbs so you use 1690 calories per day and you should consume 51 grams of protein per day. and at your weight for every 60 minutes of weights you will burn about 180 calories per day.
That means you need 1870 calories just to maintain your weight and 130 grams of protein. If you want to gain weight just consume more calories and 1 gram of protein per 1 lb of body weight you want to weight.
So if you goal weight is 150lbs then eat 150 grams of protein per day.
At a guess if you consumed 2150 calories per day you would put on weight. The more you consume the more weight you put on. But if you have too high a calorie intake your body will convert this spare energy it is not using into stores and you will put on body fat.
So basically eat more. Diet is better than any supplement.

Whey protein shakes are a great way to get an easy digestible protein straight to your muscles after a work out. If your trying to gain weight adding a banana or two to your shake is also a good idea. have one with in 30 minutes or your work out.
within the next 60 minutes try get in a meal which contains Protein/Cabs/Fat is you are trying to build muscle.

With aiding muscle repair you can take L-Glutamine but there have been many studies released to prove that it has no effect what so ever if taken orally as it never reaches your muscles.

I take a multivitamin pill every day but once again you shouldn't rely on supplements and you should try get all your vitamins from your diet.

Casein protein such as the stuff found in cottage cheese is great to eat before bed time as it takes a long time to digest and release the nutrient into your body slowly.

fourstarclothes

Is there a certain type of protein I should be taking? Any vitamins or other sups?

texmo

I have just edited my first post. There are heaps of guys on here that know their stuff and lots of stuff has been posted here so read some other thread too if you can.

SmashingMachine

Yes, get a protein powder that says it is "100% Whey Protein." Ideally, if you're trying to add muscle you should consume about 1 gram of protein per pound of body weight. So, if you weight 150lbs you would consume 150grams of protein a day. It's very difficult to get that much protein out of just eating...so a good whey protein powder that has little to no carbs is a big help.

L-Glutamine is an important amino acid that is necessary for building muscle...you can get a decent Glutamine powder at Walmart for around 10 bucks. Take a serving about a half hour before you work out and after you work out. It will really help slow the amount of muscle break down that goes on when you lift.

Creatine is also good...people experience faster gains and quicker recovery times with it...it helps with your cell's energy production/recovery.

A decent multi-vitamin is essential to balance out/fill in the gaps from what your diet doesn't provide.

Other than that drink plenty of water a day (80-120 ounces), and eat lean meats...like turkey, chicken, sirloin, tuna/salmon, etc. Egg whites are good. Fruits and green veggies. Avoid junk food, refined sugars...like starchy pastas, white bread, white rice. Choose instead products that are whole-grain, whole wheat etc.

__________________

Crashsti

Whey protein is excellent stuff but its best used post workout or immediately upon rising in the morning. It digests very easily and enters your bloodstream quickly. That does'nt mean its the only protein you should use. Egg and Milk protein is also a great source. It digests more slowly making it ideal for a before bedtime shake or for a midmorning shake. Its slower digestibilty makes you feel fuller, longer and the absorbtion of protein is spread out over 3 or 4 hours. Buy a 100% whey powder for post workout shakes and a "blended" protein powder for the rest of the day. If you can't afford both i would go with the blended powder, which would include egg, milk(casein) and whey. It also costs less but you will still get the benefits of an all whey powder.

FrankenJim

Get some Flaxseed oil ( Healthy fats in your diet) Great for braking down the food in the gut.

__________________
http://www.garethramsdenpt.co.uk/ - Gareth’s Guide to Food and Fitness - NOW AVAILABLE

Crashsti

Great suggestion! I also take flaxseed oil.

fourstarclothes

Thanks a lot guys. Would I be better buying off the internet or through a wholesale guy at the gym?

Crashsti

I buy 90% of my supplements off the internet but if you can get a good deal from somewhere else who you know is'nt selling junk then stretch that dollar!!

giguer

Other than creatine, do u guy have something elso who doing the same thing?

Like n-xplod or something like that?

SmashingMachine

I buy Hodgson Mill's ground/milled flaxseed...it's supposed to have really good absorption. I usually sprinkle it my cereal or oatmeal in the morning. I don't like the taste of the oil when it doesn't get mixed right. I also found these bars, called Fiber One, they are 140-150 calories and have 5 grams of fiber each! fiber's really good for you, makes you poop all the crap out...no pun intended.

__________________

SmashingMachine

Bodybuilding, weight loss supplements, protein shakes, fitness supplements, muscle building supplements has pretty good deals...and you can find good deals on E-Bay too. You can even get some things at Walmart, but you'd be better off getting your protein somewhere else.

__________________

Crashsti

i used to use the milled/ground variety in yogurt and cereal. However since i no longer eat alot of yogurt i have been using the oil without a problem. I use Barlean's Omega Man, it has flax as well as other oils such as pumpkin seed which is supposedly good for that ole prostate. And yes, Fiber is great and much needed in a high protein diet.

SmashingMachine

what sorts of things do you mix your oil into? I used to put some in some smoothies but other than that nothing. Just curious.

__________________

FrankenJim

This may help mate:

Proteins

Chicken
Turkey
Egg Whites
Fish
Beef
Steak
Lean Mince
Lean Bacon
Quark
Cottage Cheese
Low Fat Yoghurt
Venison
Casein blend (liquid)
Whey protein (liquid)

Carbohydrates

Oats
Pasta
Rice
Rice Cakes
Oat Cakes
Weetabix
Muesli
Sweet Potatoes
Jacket Potatoes
Beans

Carbohydrates for PWO consumption

Dextrose
Maltodextrin
Bananas

Fibrous Carbs

Cucumbers
Lettuce
Peppers
Spinach
Cabbage
Celery
Asparagus
Green beans
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Mushrooms

Healthy Fats

Flax Oil
Fish Oils
Natural Peanut Butter
Oils - Sunflower, Macadamia, Olive, Grapeseed, Hempseed, Sesame.
Oily Fish - Sardines, Salmon, Makerel.
Nuts - Almonds, Brazil, Walnuts, Hazlenuts.
Anchovies
Avocados
Olives.



Info from the fella who does programs via my Sig take a look at him hes really good.

__________________
http://www.garethramsdenpt.co.uk/ - Gareth’s Guide to Food and Fitness - NOW AVAILABLE

FrankenJim

Oh where you based Uk or USA ?

I use :

myprotein.co.uk - Leading Online Manufacturer & Supplier of Sports and Nutritional Supplements

For my Whey and Dextrose and stuff. Great company and top gear even have the info sheets tested in the lab.

__________________
http://www.garethramsdenpt.co.uk/ - Gareth’s Guide to Food and Fitness - NOW AVAILABLE

fourstarclothes

Thanks Jim. Im US based.

FrankenJim

Dont worrie about supps too much at the mo get a good soild diet and use only whey for now once you have your deit and program nailed for like a yr or 2 then you can use other supps like creatien etc.

__________________
http://www.garethramsdenpt.co.uk/ - Gareth’s Guide to Food and Fitness - NOW AVAILABLE

Crashsti

I just add it to my smoothies and shakes. I don't cook much unless you count making meals in a skaker cup cooking.