Gain!

[insane_2k3]

Hi All,
I need a serious advice from all of you out there, im 5 10", 130 lbs too bad isnt it , 22 years of age just strarted working out,want to gain weight at the first place, Infact i have no idea about nutritional supplements or something, so need advice, at the moment i take one drink, protein and carbohydrate about half an hour after exercise, does it suit me,should i take it before exercise and what u guys out there would advise me about creatine,should i go for it if i want to gain and gain!and if yes how?ill really be gratefull for any of ur serious advice. Thanks in advance!!

[TheShiftyEyedOne]

Eat, eat, eat, then workout, workout, workout!

eat 5-6 meals a day. Try to get protein and complex carbs with each meal.

Get a minimum of 1g of protein per pound of body weight,......1.5-2g is even better.

start out going for 2500 calories per day, if you aren't gaining weight then up your calories by 500 per day until you start adding mass.

I would recommend using creatine. You are pretty low in body weight, so you could probably go without a loading phase, or take less than a regular loading phase.

within 15 minutes of your workout take 5g of creatine with 50-75g of dextrose (or grape juice, enough to have 50g of sugars) then about 20-30 minutes later take in 50g of whey protein mixed with water, and nothing else.

Hit the iron hard enough, keep upping your weights when you can easily put out 8-12 reps, and eat like a bull........and you will increase your mass.

you can use weight gainer powders if you really need to, or are in a rush or whatever, but I would recommend mostly whole foods.

[insane_2k3]

Thanks TheShiftyEyedOne for all those valuable suggestions, i really appreciate. BUt u see im having a busy daily schedule dont get much time to have such number of meals or someting, im going for a weight gainer powder, and ive gained about 2-3 pounds in about ten days,no creatine at this time. so do u think if there are any side effects of these powders if used for longer time,and u see by gaining weight i feel like gaining waist,so can u think of any specific exercise or stuff, can anybody think of any side effects of creatine? or that of HMB?advice plz?
and what exactly is the loading period while having creatine?
and can u tell me what should be primary source of these high number of calories,fat problem u know!!
anyway thanks again for all that!!
Bye

[TheShiftyEyedOne]

creatine is cheap, and is proven safe by numerous studies. A loading phase is 5g of creatine mixed with 50g of dextrose 4 times a day for 5 days. Then after that you can just take the 5g w/50g dextrose 1 tipe per day, after your workout. Followed up with 50g of whey half an hour later.

If you gain fat easily, then I would stay away from weight gainer powder. Just get some meal replacement bars, or some ready mixed protein drinks, and carry them around with you. You can get your 6 meals that way. 3 of mine per day is uaually a liquid supp.

I wouldn't waste my money on hmb, it is suppose to be good for those just starting out, and on calorie restricted diets (to keep from losing muscle) but the cost outweighs the benefits.

Figure out your daily calorie needs, and then add 500 calories to that number. Make sure that you are getting at least 1g protein per pound of bodyweight, and hit the gym hard, and you will be fine.