testoboy wrote:dude are u nuts:woohoo: ? don't u think u asking a bit too much there? get urself some muscle mags eg. muscle evolution;flex;muscle & fitness. u'll get all the info u need in there. or if u don't like reading just get a personal trainer!
ok thats not the best advice or the best motivation i have ever seen... let the boy aim for 20kgs...its gonna take a while but by tellingm someone they are nuts to wanna put on 20kgs of muscle mass is just going to demotivate the poor guy...
first things first,those muscle mags are good,no doubt about it but its almost like reading 15 pro's training routines and then trying to figure out which one will work for you... first thing u need to do champ is find a muscle building routine and stick to it,document your results and try and progress week to week. Look at using the Max-Ot programme which u can obtain from the downloads section.
second of all is diet...you need to feed in order to grow. how can u try and build a brick house with only having water,sand and cement and no bricks.
your most vital nutrient u need is protein... how much protein u may ask,well people recommend 2g per kg bodyweight which some people grow on,milos sarcev recons 4.4g protein per kg (2g per pound and there is 2.2pounds per kg) now depending what u can afford look to get in between 3 and 4 if possible. i am sitting at 3.5g protein per kg lean mass(my total mass - body fat is lean mass) split that number of protein between 6-7 meals evenly. eg 300g protein daily / 6 meals means 50g protien per meal per day.
carbs and fats... when do u need carbs and fats? first thing when u wake up you need carbs and fats as you are in a state of energy depletion from 8 hours of sleep. you need carbs pre work out to give u energy to push heavy weights, and then u need carbs post work out to help with recovery and glycogen replenishment.if you are active through out your day( doing manual labour etc) you can have small amounts of carbs to keep your energy levels constant through the day. if you are sitting on your ass behind a computer screen(like me right now
) then u dont need carbs(unless they are coming from veggies) as u are not using energy by being sedate. i wouldnt recommend having added fats in your diet unless its 2 table spoons of fish oils...
type of carbs and when to have them...
first thing in the morning and an hour pre work out have slow digesting complex carbohydrate... these will keep you fueled for a long time as they take a long time to break down... these can come from Oats,Potatos,Sweet Potatos, white/brown rice and low gi bread.so have oats for breakfast. and white basmati rice 45-60min pre training. post work out you need to replenish muscle glycogen and get amino acids into your muscles. how do u do this? you have a mixture of fast digesting protein (whey protein is fast digesting) with a simple carbohydrate (glucose,dextrose,maltodextrin vitargo,waxy maize starch). now the reason for the simple carbohydrate (sugars) is to create a natural insulin spike in the body which will help shuttle nutrient rich blood into the repairing muscle. now because you are having a fast digesting protein that means your blood will be saturated with amino acids and with the insulin spike that will help with shuttling nutrients into your muscles aiding you in your recovery.
so what u need to do is have protein with 6 meals a day, complex carbs morning and about an hour pre work out and simple carbs pre(if u need an energy boost) and post work out. fats are in protein and carb sources so u will be fine without adding in fats other that fish oils or efas.
now just remember when it comes to protein whole food is best as it takes longer to break down. whey protein is digested within 45mins where as something like chicken takes about 6 hours to break down. so the chicken thats breaking down over 6 hours is gonna give u a constant supply of amino acids through out the 6 hours where as whey protein is in and then out. so always look at using whey protein pre work out, and post work out,the rest of your protein should come from whole food. your good protein sources are egg whites,chicken brest,fillet steak,cottage cheese,fish,tuna, and slow release proteins such as casein based protein powders (better for you to have pre bed inorder to help with keeping your blood saturated with amino acids during your sleep and recovery period). so a sample diet would be something like this
Breakfast
oats + egg whites + table spoon fish oil
Midmorning
Chicken and steamed veg
Lunch
tuna and salad
Mid afternoon
Chicken and veg + potato
pre work out
30g whey protein + 30g simple carbs
post work out
60g whey protein + 60g simple carbs
Dinner
Steak and veg
pre bed
cottage cheese + whey protein
@DJ
