What kind of protein?

[rookie]

I've been training for 1.5 years now and I'm thinking of starting taking proteins. A half year ago I bought something called "Revolutions - Whey-Shake" but I don't think that helped me so much to build up my muscles. Now, what do you think is good protein? I heard that some people take creatine, is it good, or what is good? Please write what you think..

[p.s.]

Ok rookie protein is only going to assist in creating an anabolic enviroment (positive nitrogen balance) thus allowing for muscle recooperation and growth. However this still takes years and tons of patience.

I suggest that if you want our help that you post what you eat on a daily basis and how you train plus age, height, weight etc, and with this info we will be better able to assist you.

[rookie]

Well, ok I eat breakfast, lunch, usually something at the afternoon and then supper. I always eat much enough so that I feel that I'm not hungry anymore, and i've started to eat more now because I want to increase my weight. I train 2-3 times aweek, depending on when I have time for it. I try to train so, that I have one relax day between the training days, I mean I train the alternate day. I'm about 175 cm long, weight:75 kg and I'm 17 years old.

[muscle_n_blood]

OK. That's a start, but we need to be more specific. For maximum gains in size and strength, you need to know more exactly what nutrients are in your food. Then we can see what kind of supplementation you need and how much. Give us a general rundown of what your meals consist of, and your workouts.

[p.s.]

Rookie you'll get some solid help from guys like MnB, JT, HC, QOD, DQ and myself if you do as we ask and be as specific as possible with regards to your nutrition and training then we can help you achieve you goals.

As an example of what MnB is asking of you here's a break down of my day yesterday:

0500 MRP shake and all my supplements IE 60 grams protein, 30 grams carbs plus 2 multi vite/min, 3 grams trib, 2 grams L-arginine, 500 mgs niacin, 3 asa
0600 start work (its a 12 hour shift so I finish at 1800 hrs)
0730 hrs protein shake plus flax oil
0930 hrs protein shake plus flax oil
1130 hrs chicken and 1 cup cooked rice
1400 hrs protein shake and flax oil
1630 hrs protein shake and flax oil
1830 hrs home protein shake
1900 hrs gym and start workout
2030 hrs finish workout and protein shake and 1 cup oats
2130 hrs bed
all shakes are 60-70 grams protein and 3 tablespoons of flax oil

Workout for the day was back:

wide grip pulldowns 5 sets 12-15 reps/ pyramid up in weight
reverse grip rows 7 sets 8-15 reps/ pyramid up in weight
one arm pulldowns 4 sets 15 reps each side/ working weight
one arm machine rows 4 sets 15 reps each side/ working weight
stiff arm pulldowns 4 sets 12 reps/ working weight
rear pulldowns 4 sets 12 reps/ working weight
low pully row 4 sets 12 reps/working weight
high pully row 4 sets/ working weight
hyper extension 3 sets 15 reps

And that was my day, and this is the kind of detail we need from you young man if you really want our help.

[rookie]

Omg. Can't you just tell me what to eat, instead of asking me what I eat? And my workouts are different from day to day, but usually I train chest/back one day and the next trainingday legs/arms/shoulders

[p.s.]

Omg. Can't you just tell me what to eat, instead of asking me what I eat? And my workouts are different from day to day, but usually I train chest/back one day and the next trainingday legs/arms/shoulders

Ya we could just do it the easy way for ya but I feel that if you're serious about your results and BBing in general you should be able to take the time to post what we asked.

Oh and as far as your workouts go son they are very poorly put together and if you really want to be the best BB you can be then you're gonna need to train in a smarter fashion, so try this split:

mon , chest and abs
tues, hammies, quads, calves
wed, shoulders and abs
thurs, back and calves
fri, Biceps and triceps and forearms.

And at 17 don't bother telling me you don't have the time to train, or that you need extra rest and just get your butt into the gym. As far as an outline for eating goes at your height and weight you should be consuming a lot of food, but as far as protein goes shoot for 1.5-2 grams of protein for every pound you weigh and have that every 2-2.5 hours. Therefore you need to be eating at least 6 times per day. As far as carbs and fats go just eat lots but make sure you're getting about 250-300 grams of protein per day.

At this time you do not need to concern yourself with any other supplements except protein powder and just eat solid food plus shakes. Food IS the most anabolic substance you can put into your body. All in all though it does take time to build a decent physique so be patient!!

[rookie]

alright alright, but if I train 3 times a week how do you think I should put my workouts together?

[p.s.]

alright alright, but if I train 3 times a week how do you think I should put my workouts together?

Why can you only train 3x per week? At your age you have tons of time and energy with no real responsibilities.

But lets say that it's all you can do at this time so a 3 day a week program is gonna be a bit long but as I came from the era of full body workouts I'm quite sure you can cut it, so here goes:

Monday back, triceps, abs/calves

back
Pullups 4x failure
barbell rows 4x8-12
close grip pulldowns 4x12
deadlifts 4x8

triceps
pressdowns 4x12
close grip bench or dips 4x8-12
tricep extensions 4x12

calves
satnding calf raise 6x20

abs
crunches

Wednesday chest, shoulders, biceps

chest
benchpress 1x15, 1x12, 3x8
incline press 4x8-12
flys 4x12

shoulders
rear laterals 4x12
side laterals 4x12
D/B press    4x8-12

biceps
barbell curls 4x12
alt D/B curls 4x12
hammer curls 4x12

Friday legs
squats 1x15, 1x12, 1x10, 2x8, 1x12
legpress 4x15
legcurls 4x12
stiff leg deads 4x12
seated calf raises 6x20.


And there ya go.

[WOODARD]

Omg. Can't you just tell me what to eat, instead of asking me what I eat?

Yea as PS has said "we" can.  But it makes it easier if you take 3 minutes out of your "busy" schedule and put forth a little effort.  You may be eating pretty darn good and a few minor modifications could be suggested.  Or, you could be eating like crap and then some suggestions as to what to eliminate/add could be given.  I'm not trying to flame you here I am just trying to help you get the most "accurate" and "involved" responses to your questions.  We are all here to share knowledge and help each other.  When people come on and won't put forth a little effort it makes other less likely to want to assist.  On, enough of on that...

Welcome, keep active here and  good luck with your training.

[muscle_n_blood]

When I started as a teen, (in the middle 1960's) We trained 3 x a week. It was a full body workout, one exercise per bodypart, 3 sets of 10 reps each. It was a standard weightlifting program back then. We know now that isn't at all the most effective way to train, but we made gains on it. A typical workout would consist of:
bench press
military press
standing tricep extensions
barbell rows
bar curls
squats
Get plenty of protein. Eggs and milk are great inexpensive sources. Pizza and hot dogs are not. Eat plenty, you should never let yourself get very hungry, but not junk food.
That is about as smple a starting point as I can give you. Try that. If you stick to it for a while, we can improve as we go.

[p.s.]

When I started as a teen, (in the middle 1960's) We trained 3 x a week. It was a full body workout, one exercise per bodypart, 3 sets of 10 reps each. It was a standard weightlifting program back then. We know now that isn't at all the most effective way to train, but we made gains on it. A typical workout would consist of:
bench press
military press
standing tricep extensions
barbell rows
bar curls
squats
Get plenty of protein. Eggs and milk are great inexpensive sources. Pizza and hot dogs are not. Eat plenty, you should never let yourself get very hungry, but not junk food.
That is about as smple a starting point as I can give you. Try that. If you stick to it for a while, we can improve as we go.

Man are we ever oldtimers....LOL!! I remember following similar training routines way back when. In fact my first routines were from the old Weider charts (the ones with Scott, Labra, Oliva, Poole demonstrating the exercises) that I got with my weight set. I really wish I could get my hands on those old charts again and frame 'em up and put 'em on the wall.

I also went back to full body workouts for a few months under my mentors instruction and made some HUGE gains but I was also eating 2 dozen whole eggs per day. Anyway the workout was similar to what you posted MnB except we did 10 sets for each exercise and the workout took 3 hours to complete! Ah those were the days eh?!?

[rookie]

Thanks for your advices! I'll see what kind of training I can put together out of your advices.. (if I understand all the terms, I'm from Finland.. =) )

And to p.s: I don't know what you did when you were a teen, because I can't possible get room for more than 3 training-days a week. Beside all the schoolwork, friends, other hobbies and my job, it depends on the weather whether or not I can (or want to) go to train. In Finland we get driver's license at the age of 18 so I've to go with a moped to the gym. That makes 15 km:s (about 10 miles) one way, and if it rains, which it does most of the days in the winter, I don't have so much interest in getting wet, like I'd been in the shower, before I start to train... So I think I know pretty good myself, if I have time to train or not..

But thanks anywhay

[p.s.]

Thanks for your advices! I'll see what kind of training I can put together out of your advices.. (if I understand all the terms, I'm from Finland.. =) )

And to p.s: I don't know what you did when you were a teen, because I can't possible get room for more than 3 training-days a week. Beside all the schoolwork, friends, other hobbies and my job, it depends on the weather whether or not I can (or want to) go to train. In Finland we get driver's license at the age of 18 so I've to go with a moped to the gym. That makes 15 km:s (about 10 miles) one way, and if it rains, which it does most of the days in the winter, I don't have so much interest in getting wet, like I'd been in the shower, before I start to train... So I think I know pretty good myself, if I have time to train or not..

But thanks anywhay

So buy a weight set and a bench and at least you can do some basics for now. At your age you don't need a gym to make gains just some basic exercises using free weights. In time you'll have that drivers license and be able to get around. Don't make excuses as to why you can't train and instead find ways to overcome these obstacles.

Son there was a time when I had to take a job where there was no gym to train in, but I just broke out my weight set and went at 'er. In fact with just that old weight set (I had no bench etc) I was able to not only keep training but I competed in a teen show and totally kicked ass.

Like MnB I've been doing this for a great many years, and as such I have also had obstacles to overcome but if you want to succeed then you find a way to make your goals a reality! There is no try there is only do or do not....pick one.

[muscle_n_blood]

Man are we ever oldtimers....LOL!! I remember following similar training routines way back when. In fact my first routines were from the old Weider charts (the ones with Scott, Labra, Oliva, Poole demonstrating the exercises) that I got with my weight set. I really wish I could get my hands on those old charts again and frame 'em up and put 'em on the wall.

I also went back to full body workouts for a few months under my mentors instruction and made some HUGE gains but I was also eating 2 dozen whole eggs per day. Anyway the workout was similar to what you posted MnB except we did 10 sets for each exercise and the workout took 3 hours to complete! Ah those were the days eh?!?

raw eggs, tuna, and dessicated liver tabs....... Remember choking down soy protein when it was the new miracle supplement?