im going to bed...gotta do some speed work tomarrow before a meeting...
PM me if you need any more help or have questions
PM me if you need any more help or have questions
The dextrose is for an insulin spike. Its not neccessary, but it is a method used by alot of BBers.
Instead of buying powdered dextrose or maltodextrine for your carbohydrates, you should go get some oatmeal from the grocery (the plain one in the big container, not the instant prepackaged stuff). 1/2 cup of oatmeal gives you about 25g carbohydrates.
You're asking ATOT for BB advice? May as well ask here for advice on women... (don't marry). Go to a BB forum or three, read. Read more, then read yet more. Only thing to keep in mind is that a lot of the guys there are on the Juice, so when they advise you to work each muscle group 3x a week, read it as 1x 
the dextrose is already in most whey powders...plus if you are doing any muscle endurance it can make you crash 30 mins into your workout...dextrose (like insulin used by very serious body builders) it not needed for the average guy in the gym...plus, protein does not ebenfit from the isulin spike...creatine or any other tranducer will, but protein will not since when it is broken down into amino acids it does not use water to diffuse...thus the dextrose does nothing
these guys aren't showing up on my pubmed search =( well, for "amino acid" with their last names. Oh well, I'll learn my way, you guys learn your way.
From the tone of the OP, I assume their goal is hypertrophy. Some people will see gains on working each body part 2x a week, for some this will lead to overtraining. Your core is being worked while you squat, yes. No, training a muscle does not "stretch" it. Train your abs like any other muscle group.
I respect your opinion and Im not in the mood to have a friendly arqument but I have worked DIRECTLY with 2 professional bodybuilders and I have learned alot from them. I still think adding a 50/50 mix of dextrose/maltodextrin is good to add.
You seem to know a lot about Ronnie Coleman. Do you follow his advice? Are you also almost 350 pounds of pure muscle? Does he actually take the stuff he says he takes? or is he just a paid advertiser?
The point I was trying to make is that "studies" aren't actually studies if they don't do population samples, compare them to experimental controls, and control everything but the 1 or 2 variables they're trying to test. What works for Ronnie Coleman and Jay Cutler probably won't work for me or you. If it did, we'd all be professional body builders. (i dunno, maybe some of you guys are)
<--- end rant --->
sorry if it seemed like I'm attacking some of you. I am. but only in the nicest way with the best of intentions. Good luck with your workout routines. There's nothing wrong with taking 200 g of protein a day, just make sure you drink plenty of water. Just remember to do a set until you're physically unable to do the last rep. Otherwise, you aren't pushing yourself hard enough.
:thumbsup:
On a non-related note, if I had enough money, I'd eat tuna all day, every day. Tekka Maki > *
Here is my advice:
Go to a bodybuilding forum. I personally recommend this one:
wannabebig forums
Make a post in the bodybuilding/weightlifting section and give them your stats (height, weight, bf%) and current workout routine and diet, and ask for advice. There are a lot of knowledgable people there who would be more than happy to help you.
The cheapest place to buy supplements online is here:
DPS nutrition
Finally if you want to gain weight while minimizing fat gain, keeping track of calories is a must. I recommend this site:
Fitday
It allows you to enter foods each day and will calculate your calories and breakdown by protein, fats, and carbs.
Go to a bodybuilding forum. I personally recommend this one:
wannabebig forums
Make a post in the bodybuilding/weightlifting section and give them your stats (height, weight, bf%) and current workout routine and diet, and ask for advice. There are a lot of knowledgable people there who would be more than happy to help you.
The cheapest place to buy supplements online is here:
DPS nutrition
Finally if you want to gain weight while minimizing fat gain, keeping track of calories is a must. I recommend this site:
Fitday
It allows you to enter foods each day and will calculate your calories and breakdown by protein, fats, and carbs.
You want a minimum of 1g protein per pound of lean body mass. If you are 200lbs and 15% body fat, thats 170lbs of lean body mass, so a minimum of 170g of protein.
Most important times to take the whey is right before and after a workout. You want some before to provide your muscles with amino acids while you are working out. I'd recommend 1 scoop about 15-30minutes before, along with some carbs, but not too many.
Right after a workout is when your body is a sponge, so you want to get the protein in there fast. Thats why people are saying to take the whey with dextrose, as dextrose is the fastest absorbed sugar and will give you an insulin spike. Insulin is the transport mechanism that moves nutrients into your cells. I'd do something like 60g dextrose, 35g protein. There is another school of thought that you don't need dextrose post workout and any carb source will do, so a lot use oats or other low-gi carbs and say they get good results. I don't really buy into that as much. The dextrose/whey combo is proven and it works, so why mess with it. Some are afraid it will make them fat, but all the sugar/protein is going to be used up by your muscles, not going to go into fat storage.
Whey is a fast digesting protein, so aside from some with breakfast, its usually not that great to eat it the rest of the day, as it will all be digested/gone by the time you eat your next meal. You are best off with a slower digesting protein. Breakfast you might want some though, as your body is depleted from no food after a long sleep, so you want to get some protein into you as fast as possible. For other meals, get some kind of lean meat or something. Ideally you'd eat smaller meals every 3 hours or so and always with protein. That way your body always has nutrients available and is always able to build muscle. If you ate just whey, it would be gone in 1.5 hours (some probably wasted as your body might not need all that protein that quickly), then you'd have no protein in your system for the next 1.5 hours until you ate again.
Also, before bed you want to take some kind of slow-digesting protein and some fats. Fat slows digestion, so the protein will take longer. Cottage Cheese + Peanut Butter is a popular combination. PB is a healthy fat and cottage cheese is casein which is the slowest digesting protein. That way your body has fuel while you sleep and will hopefully prevent you from turning catabolic during the night (body breaking down muscle for protein needs).
Most important times to take the whey is right before and after a workout. You want some before to provide your muscles with amino acids while you are working out. I'd recommend 1 scoop about 15-30minutes before, along with some carbs, but not too many.
Right after a workout is when your body is a sponge, so you want to get the protein in there fast. Thats why people are saying to take the whey with dextrose, as dextrose is the fastest absorbed sugar and will give you an insulin spike. Insulin is the transport mechanism that moves nutrients into your cells. I'd do something like 60g dextrose, 35g protein. There is another school of thought that you don't need dextrose post workout and any carb source will do, so a lot use oats or other low-gi carbs and say they get good results. I don't really buy into that as much. The dextrose/whey combo is proven and it works, so why mess with it. Some are afraid it will make them fat, but all the sugar/protein is going to be used up by your muscles, not going to go into fat storage.
Whey is a fast digesting protein, so aside from some with breakfast, its usually not that great to eat it the rest of the day, as it will all be digested/gone by the time you eat your next meal. You are best off with a slower digesting protein. Breakfast you might want some though, as your body is depleted from no food after a long sleep, so you want to get some protein into you as fast as possible. For other meals, get some kind of lean meat or something. Ideally you'd eat smaller meals every 3 hours or so and always with protein. That way your body always has nutrients available and is always able to build muscle. If you ate just whey, it would be gone in 1.5 hours (some probably wasted as your body might not need all that protein that quickly), then you'd have no protein in your system for the next 1.5 hours until you ate again.
Also, before bed you want to take some kind of slow-digesting protein and some fats. Fat slows digestion, so the protein will take longer. Cottage Cheese + Peanut Butter is a popular combination. PB is a healthy fat and cottage cheese is casein which is the slowest digesting protein. That way your body has fuel while you sleep and will hopefully prevent you from turning catabolic during the night (body breaking down muscle for protein needs).
hey son of a noob, so if loading isn't neccessary, what cycle would you recommend? currently i'm hearing load for 5 days, then for 25 days take creatine 2 times a day, then get off of creatine for 3 days, then repeat.
Loading isn't necessary, you will just see the benefits faster that way. There is no reason to cycle creatine.
Personally I see the best result if I do a month of creatine, then take 2 weeks off...then repeat
but for you I would try going on creatine for a 1 month and a half...after the first month you should actually start feeling the creatine effect sort of wearing off...as soon as you hit that point, you know when to cycle
BTW as somesaid, that working your abs does not stretch them...you are an idiot...your ab workout BETTER xontain stretching for your back an abs before and after so you do not lock yourself up down there (why some body builders are hunched over)...same as those guys who walk with their arm bent, becuase they did not do the full extensions on their arms
Here is a very sound diet I developed for a powerlifter. His stats were 6'2'' 285 lbs
6:30am
3eggs, 2 egg whites
1.5 cups oats
3 fish oil caps
8:30
3scoops protein powder
1tbsp flax oil
1cup cottage cheese
11:30
3scoops protein powder
1tbsp flax oil
1:30
whole wheat pasta
lean ground turkey
3:30
1cup oats
2scoops protein powder
5:00
ground turkey
7:30
salmon patty sandwich on whole wheat toast
1 chicken breast
9:30
3 scoops protein powder
1tbsp flax oil
1cup cottage cheese
3fish oil caps.
this comes to about 4400 kcal. 477grams of protein, 306 grams of carbs, and 140grams of fat
6:30am
3eggs, 2 egg whites
1.5 cups oats
3 fish oil caps
8:30
3scoops protein powder
1tbsp flax oil
1cup cottage cheese
11:30
3scoops protein powder
1tbsp flax oil
1:30
whole wheat pasta
lean ground turkey
3:30
1cup oats
2scoops protein powder
5:00
ground turkey
7:30
salmon patty sandwich on whole wheat toast
1 chicken breast
9:30
3 scoops protein powder
1tbsp flax oil
1cup cottage cheese
3fish oil caps.
this comes to about 4400 kcal. 477grams of protein, 306 grams of carbs, and 140grams of fat
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