Anyway, if one doesn't want to engage is such complicated formulas to bulk up like whey protein and/or creatine, which involve measuring cups, powders, mixing etc.. then there is always Muscle Milk. Any reputable gym sells muscle milk in their mini refrigerators at the check out lane. Its best to get this right after the work out, because the protein in Muscle Milk gets synthesized during muscle repair after the cells are torn when lifting weights.
Whey protein is great, but if I'm in a bulking phase I take weight gainer protein shakes as well. It makes it easier to get all the calories I need without having to cook extra meals. Look for the ones with complex carbs and not the kinds that are full of sugar. Pro Complex Gainer is one of my favorites. You can buy it by the 10lbs bag. http://www.bodybuilding.com/store/opt/gainer.html
Muscle milk has a good reputation. It's basically whey and caseinate proteins though not the best forms of caseinate. On a ketonen diet - primal or paleo- muscle milk has too much sugar and relies on highly processed, polyunsaturated highly processed for fat. It's somewhat expensive and really only should be had pre or post-workout and no during the off days. Creatine supplementation is an option, it is certainly not a necessity. It'll give a bit of extra power in the workout routine, lead to less muscle soreness and perhaps some bulking if used right. One can achieve the same effect naturally but it takes more time.
---Coincidentally I am 6'2 as well, but currently weigh 208. Wodenson has given good advice, I'd especially pay attention to his input on squats, deadlifts, bench-press and military press. These compound lifts incorporate muscle groups versus isolating a particular muscle like you would with a bicep curl. Engaging muscle groups (back, core, chest, legs) will better stimulate growth hormones versus isolating a particular muscle. Pull ups and push up are also compound movements and should be a staple in any routine. Here are some basic rules of thumb. They are not commandments, just things you should keep in mind when piecing together your routine. -Free weights (barbells, dumbells) engage more supporting muscles than their cable-weight counterparts. This is a result from supporting muscles being entirely responsible for stabilizing the weight through its range of motion, whereas when using a machine the apparatus will assist you. -Heavier weight at fewer reps is more conducive to inducing growth, where as lighter weight at higher reps help define and shape a muscle. -Resistance training induces the "aerobic effect" for many hours after the actual training, versus approximately thirty minutes with cardio-training such as as jogging and swimming. Weight lifting is superior to cardio when considering calories burned in a day as a result of said training. -Working to muscle failure, or almost muscle failure, is integral. It is those last few reps requiring a herculean effort (looks real silly when you're squinting through 30lb curls on your drop-set) that cause the most damage to your muscle and require repair. What you are actually doing when resistance training is causing tears in your muscle that are later repaired, which is what we see as growth. The body won't jsut repair muscle fiber, if fed the proper diet it will make that muscle "better" so it won't fail again, or as often. ---With supplementation you have more than one option of protein. Whey protein is metabolized quickly, taking approximately thirty minutes to deliver the protein your body needs after a workout. This is ideal for both pre and post workout. Note that if you mix Whey with milk versus water, the milk will impact how fast your body absorbs the whey. This can also be said of high GI foods consumed along other, low GI foods. The net result is that the high GI food does not spike insulin as fast, although I'd remain be wary of high GI foods. -Casein Protein supplement is another protein powder available. It is a slowly metabolized protein that delivers protein to your muscles for approximately three hours, although you will receive the same amount of protein per serving as you would with Whey, roughly. This is ideal for consumption before those times in the day when you know getting a meal won't be easy or possible. It is also great for consuming before you go to bed. -There are also plant based (soy, beans) and egg based protein powders available. -Creatine does improve on-demand strength and can help you squeeze out those last few reps that are the most important. I don't take it myself, but I'm not against it either. Diet: -It's argued that healthy fats (mono and polyunsaturated) are better sources of fuel than are carbs. Personally I find my energy levels are better on a high fat diet versus a high carb diet and I do not put on anymore weight than I would if I were to carb load. Some examples of good sources of healthy fats are almonds and olive oil. -When considering sources of proteins it isn't enough to look at the number of grams. Some proteins are superior to others. This superiority is determined by their BCAA profile (Brain Chain Amino Acids). BCAAs are the building blocks of proteins. -Taper your carb consumption throughout the day, consuming more early and less later. -Drink LOTS of water. Water has a hand in so many things, including joint lubrication, muscle contractions, nutrient distribution and removing toxins from your body. Maintaining a steady intake of water will raise your metabolic rate by roughly 5%, helping you burn more calories. ---This is just an overview. If you have any specific questions you think I might be able to answer, feel free to message me. -
You are already at a good weight for your height depending on your frame size. Go strength before bulk. If you want an easy to use weight training plan that works, try Stronglifts 5x5 (free on the web). You will find that 3 days a week is fine as you build muscle inbetween so resting is very important. If you want to tone up your whole body, I suggest trying Crossfit.com, also free on the web with lots of examples, you can also join a local crossfit class but I am cheap and they are expensive but it might be a good idea to go to one to get training how to do the exercises correctly. Form is where people usually fail, injure themselves, and get discouraged. It is high intensity but works so much of your body you can't help but notice the difference. If you look up the Marine workout guide, they use a lot of the crossfit type workouts. Eat natural foods. Stay away from processed food (yes that means all grains) and sugar. Natural fats are good (olive oil, coconut oil) not veg oils. You can eat all the veggies you want. Meat is OK. Keep the carbs low which turns to fat and plenty of protein and you will gain weight by building muscle. You can get plenty of carbs from fruit and it is better for you than carbs from processed foods.
Well alot of the 'arm chair gym guys' live by the shakes and the supplements, but take it from professional athletes who are paid millions to bulk up on how to really do it. Macdonalds is the way.... Just a few days ago, Joe McKnight revealed that he added 15 pounds of muscle this offseason, doing so with an unorthodox combination of golden Oreos and weightlifting. Now, not only has that number gone up a pound, but McKnight divulged that he went from golden cookies to the Golden Arches. Gang Green’s shifty scatback and All-Pro kick returner told the NY Daily News Wednesday that he chomped down on a “lot” of McDonald's this offseason.
1st rule. Don't take advice from the internet...so ignore this. Don't consult a bodybuilder...gym rat...or any other layman. Consult a physician. Get a general physical, get your numbers...cholesterol, blood sugar...blood pressure, any signs of existing disease. Assuming you're the picture of health, ask a professional nutritionist the best way to gain muscle mass... chemical free. Weight gainers containing creatine can cause liver dysfunction and kidney damage. Think LONG term, not short term.
The experts say creatine is perfectly safe provided that you do not constantly exceed the recommended dosage. Like anything else basically. The problem comes with amounts greater than what your body can use. The excess amounts become a waste product, that's where the damage comes in.
Ann Pharmacother. 2005 Jun;39(6):1093-6. Epub 2005 May 10. The effect of creatine intake on renal function. OBJECTIVE: To examine the effect of creatine supplementation on renal function and estimates of creatinine clearance. DATA SOURCES: A MEDLINE search was conducted (1966-September 2004) using the key terms creatine, creatinine, kidney function tests, drug toxicity, and exercise. Relevant articles were cross-referenced to screen for additional information. DATA SYNTHESIS: Supplementation with creatine, an unregulated dietary substance, is increasingly common in young athletes. To date, few studies have evaluated the impact of creatine on renal function and estimates of creatinine clearance. Because creatine is converted to creatinine in the body, supplementation with large doses of creatine may falsely elevate creatinine concentrations. Five studies have reported measures of renal function after acute creatine ingestion and 4 after chronic ingestion. All of these studies were completed in young healthy populations. Following acute ingestion (4-5 days) of large amounts of creatine, creatinine concentrations increased slightly, but not to a clinically significant concentration. Creatinine is also only minimally affected by longer creatine supplementation (up to 5.6 y). CONCLUSIONS: Creatine supplementation minimally impacts creatinine concentrations and renal function in young healthy adults. Although creatinine concentrations may increase after long periods of creatine supplementation, the increase is extremely limited and unlikely to affect estimates of creatinine clearance and subsequent dosage adjustments. Further studies are required in the elderly and patients with renal insufficiency.
20g is what the studies have been after, since that's the typical high dosage that athletes use during the loading period. Whether it's safe beyond that is hard to say. There doesn't seem to be any point in taking more. Med Sci Sports Exerc. 1999 Aug;31(:1108-10. Long-term oral creatine supplementation does not impair renal function in healthy athletes. PURPOSE: Oral creatine supplementation is widely used in sportsmen and women. Side effects have been postulated, but no thorough investigations have been conducted to support these assertions. It is important to know whether long-term oral creatine supplementation has any detrimental effects on kidney function in healthy population. METHODS: Creatinine, urea, and plasma albumin clearances have been determined in oral creatine consumers (10 months to 5 yr) and in a control group. RESULTS: There were no statistical differences between the control group and the creatine consumer group for plasma contents and urine excretion rates for creatinine, urea, and albumin. Clearance of these compounds did not differ between the two groups. Thus, glomerular filtration rate, tubular reabsorption, and glomerular membrane permeability were normal in both groups. CONCLUSIONS: Neither short-term, medium-term, nor long-term oral creatine supplements induce detrimental effects on the kidney of healthy individuals.
The studies are conflicting concerning the supplement of Creatine, but consider any more work that the liver has to do to process extra protein that isn't naturally found in foods will make it work harder, thus having a negative impact on the vital organ in the long term. To avoid taking the extra risk imposed by this or any unnatural mass gaining supplement would be to obviously increase the uptake of protein naturally, as the body is designed to process nutrients better if they come in the form of food. So with this in mind, consider how the Pro-Athlete in the above referenced link added mass to improve his performance, he consumed more meat from in this case Macdonalds. Professionals athletes have access to more relevant information than the average 'layperson' found in the gym, furthemore they are financially incentivized towards longevity in their careers.
I take 5 grams at most, and not even consistently. I notice results even at this low of a dosage, but again, mass isn't my goal.
Swimming is awesome. And nothing is better than good old fashioned push ups. Concentrated curls, shoulder presses, tricep dips, dumbbell fly, laterals, ect.
Got some of those conflicting studies? Good thing creatine is not protein. There's nothing "unnatural" about the mass gained through creatine. It's not a protein, and it's not a hormone. All it does for the athlete is increase the hydration of muscles, improving the efficiency of ATP creation and allowing for more burst energy. The bodybuilder still has to do all of the work to build mass, but creatine supplementation helps him work a little bit more. I doubt that they eat as much of that crap as you think. As for the appeal to authority, a lot of these same athletes are superstitious and will have talismans and rituals that they believe will help them win. Should a bodybuilder emulate that superstition because athletes are incentivized to win? Anyway, when young, you can tolerate a whole lot more garbage than you can as your body ages. By 30 or 35, the fast food diet will catch up with you.
While we understand that 'Creatine' provides ATP energy for muscle hydration, its naturally processed in the humans own liver organ. Therefore, any unnatural addition of creatine in the body causes the liver to disrupt its natural negative and positive feedback cycles towards Homeostasis in the long-term (Homeostasis is a point of balance or internal equilibrium). Liver Damage However, creatine should not be used for more than six months as there is evidence that liver dysfunction or damage may occur. A study in the "American Journal of Physiology" found significant inflammatory lesions in the livers of mice that were given long-term creatine doses. Furthermore, taking supplements on a long-term basis may inhibit the liver's ability to synthesize creatine.
Sure, don't use it for more than 6 months if you aren't a college athlete. You might be taking other medications which can reduce liver function, or drinking too much. However, creatine alone isn't a problem for the liver, unless given in extreme dosages to rats. Effects of long-term creatine supplementation on liver and kidney functions in American college football players. Mayhew DL, Mayhew JL, Ware JS. Source Exercise Science Program, Truman State University, Kirksville, MO 63501, USA. Abstract The purpose of this study was to determine the effect of long-term Cr supplementation on blood parameters reflecting liver and kidney function. Twenty-three members of an NCAA Division II American football team (ages = 19-24 years) with at least 2 years of strength training experience were divided into a Cr monohydrate group (CrM, n = 10) in which they voluntarily and spontaneously ingested creatine, and a control group (n = 13) in which they took no supplements. Individuals in the CrM group averaged regular daily consumption of 5 to 20 g (mean SD = 13.9 5.8 g) for 0.25 to 5.6 years (2.9 1.8 years). Venous blood analysis for serum albumin, alkaline phosphatase, alanine aminotransferase, aspartate aminotransferase, bilirubin, urea, and creatinine produced no significant differences between groups. Creatinine clearance was estimated from serum creatinine and was not significantly different between groups. Within the CrM group, correlations between all blood parameters and either daily dosage or duration of supplementation were nonsignificant. Therefore, it appears that oral supplementation with CrM has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements. http://www.ncbi.nlm.nih.gov/pubmed/12500988
Your body does well with just normal natural foods. That is what it is designed for. Hint. A Marine recruit will look much different after 3 months of training. They don't take creatine.
It's simple really, #1 ~ don't set lofty unattainable goals. Increase your balanced healthy food intake, not fast food junk. Add a protein shake (or two) to your daily intake. Doesn't have to be expensive or come from some super duper body building magic store. Pure Protein (brand), from Target will work just fine. Lift heavier (gradually), maintaining safety. Again, be reasonable with expectations, think in terms of weeks/months, not overnight or days. Get plenty of sleep. Dedication is key, don't hurt yourself, but, don't start slacking. Good luck ~~~~~~ On a personal note, I don't see the necessity in all the nutritional supplements marketed today. I know how to eat healthy and exercise. Time and resolve is all one needs to realize true lasting results.
micfranklin, I wanted to add to my previous post... It's always a good idea to consult your GP before making big adjustments to your dietary and exercise habits/routines. It's well worth a consultation fee to discuss it with he or she. Or, if over a year since a thorough physical exam and blood work, schedule one before starting in earnest. Also, I meant no discredit to others that offer you advice about supplements. Ask 100 different people, you'll likely get 100 different answers to your question. Everyone's body responds a bit differently (approach/results). Just be safe. You'll eventually find what works best for your body. Again, best of luck!
IMHO- if you aren't using steroids, then forget about the bodybuilder workout plans of the magazines. A full body workout twice a week is plenty and leaves you with plenty of time to recover (this is where the muscle is built). You will want to use multi-joint compound movements and not single-joint exercises like bicep curls. Think: leg press/squats, lunges (good for activating a lot of stabilizing muscles and the hamstrings, dead-lifts (watch the form and protect your back- i.e. get instruction from personal trainer if you haven't done these before), bench press (NEVER BP alone for safety), lat pull downs (not behind the neck!), shoulder presses (in front of face to protect the shoulders), ect. You really don't even need a gym. Pull-ups, dips, and elevated push-ups will build the upper body. Throw in some leg work, and you are all set. Eat high quality protein, and don't do too much cardio unless you are an endomorph. More info: http://www.amazon.com/Brawn-Bodybui...&ie=UTF8&qid=1344525545&sr=1-5&keywords=brawn _
After building up some, doing those in combos are good. A typical routine for me will include transverse lunges with kickbacks, squat and press, squat and hammer curls, or any of a number of combinations of heavy core and lifting.
