Body Building

[Phatscotty]

Who are the lifters n shakers around here? What do yall use for supplements and energy? What are your routines? Any tips or tricks that work for you? Anyone tried "muscle confusion"?

[waauw]

I'm not a body builder, but I have done fitness for 2 years(actively). Though I quit since a few months, dunno why .
Anyway why use supplements? Just eating normal food is enough imo. And by that I mean eating both greasy food and fruit and vegetables.
If you train intensively enough, you don't need special diets.

my favorite exercise:

==> also funny to watch new guys try this. They constantly take too much weight and their faces are just priceless once they start lifting

[Funkyterrance]

I don't believe in body building, it's unnatural. I prefer just "getting in shape" through some form of exercise like swimming, running, biking or the like.

[rockfist]

Body Building and fitness have very different objectives. You need at least 200 grams of protein per day to body build.

[Phatscotty]

I'm not a body builder, but I have done fitness for 2 years(actively). Though I quit since a few months, dunno why .
Anyway why use supplements? Just eating normal food is enough imo. And by that I mean eating both greasy food and fruit and vegetables.
If you train intensively enough, you don't need special diets.

my favorite exercise:

==> also funny to watch new guys try this. They constantly take too much weight and their faces are just priceless once they start lifting

I do those with 20's 10-12x3. You are right as I was that new guy way back when trying to do too much too soon and end up doing about 3 total and hurting myself.

Why supplements? I have always been active and lifted in various phases and been in good shape, but that's not good enough anymore! I have never been ripped, gotten big a few times, but never reached my potential. A couple weeks ago I woke up as the mrs. was playing with my boobs, and she said "you could really have something if you tried" and it hit me that she was right and now I am hungry for it and the love life is improving and I hear people making comments. I ask about supplements because I have never used them before and it's a new world to me. A lot of the guys say to get a jug of whey protein, but I am just tinin right now with half servings of Pre (really helps with my 3rd and heaviest set) so yeah the Pre is for energy and given I have never used anything before other than normal foods I have to say yeah it really boosts energy and helps me get a bigger workout than I normally would have. The creatine blend I have is just for vitamins and putting on weight.

So far I am extremely impressed as I have never gotten results so fast, but I credit that more to the Pre than the creatine. I don't know what the results of the tine are yet, but I am into it for a jug.

[maxfaraday]

Scotty just forget about it. You'll never be Batman.

[Woodruff]

Body Building and fitness have very different objectives. You need at least 200 grams of protein per day to body build.

Certainly true. Body building is about shaping your body so that it looks very weird and unnaturally ugly. Fitness is about getting in shape.

Round's a shape, right?

[crispybits]

I do 2 different workouts twice a week each but my main target at the moment is weight loss rather than building muscle (I am doing it via mostly wieghts and a little cardio tho so that once I get my body fat down I have a nice shape underneath it). First one is shoulders, chest and arms, second one is core and legs. Both leave me very sore (in a good way) for the rest of the day but I've lost about 8-9kg since I started so it's showing benefits. Whether the plan to have a decent shape emerge from underneath the fat is any good I'll have to let you know in 2-4 months time (assuming I keep disciplined)

Also waauw that exercise is part of my upper body routine and I don't like it much, but can't neglect it either....

[Phatscotty]

I do 2 different workouts twice a week each but my main target at the moment is weight loss rather than building muscle (I am doing it via mostly wieghts and a little cardio tho so that once I get my body fat down I have a nice shape underneath it). First one is shoulders, chest and arms, second one is core and legs. Both leave me very sore (in a good way) for the rest of the day but I've lost about 8-9kg since I started so it's showing benefits. Whether the plan to have a decent shape emerge from underneath the fat is any good I'll have to let you know in 2-4 months time (assuming I keep disciplined)

Also waauw that exercise is part of my upper body routine and I don't like it much, but can't neglect it either....

Makes the collar pop!

[Phatscotty]

Body Building and fitness have very different objectives. You need at least 200 grams of protein per day to body build.

Thanks! I wasn't focusing on that but I already checked out my protein intake and I'm nowhere near that. 120 max (I'm only 5'10 185). Maybe I should do protein shakes too.

[rockfist]

Some level of body building can look good, but yeah its pretty weird when its taken to extremes. My legs used to rub together and it was painful and I walked funny...my wife hated it when I was walking around...now that I've lost 70 pounds she tells me I am too skinny...6'1" 210 now.

Rounds a shape...so is a stick...and that is what I am evolving into.

[tdans]

Well Scotty, you certainly have the build to put on a good amount of muscle. If you are wanting to gain some mass, then you will have to do certain things. First off, eat a lot of protein laden food, but also make sure you intake a bit more fiber and drink a lot more water.
Protein shakes are a fantastic way to get straight protein and some aminos. Take one shake right after working out, and take one shake right before going to bed. The shake before bed is optional, but after a heavy weight day, you body can use the protein to rebuild while you rest up. I personally use Nectar, since it is a low calorie, straight up protein shake.
There are other shakes out there with much more protein, but you don't need to take a mass of protein at once, 23-26 grams per serving is adequate.
There are supplements out there that are complete crap, and other supplements that work, but maybe aren't as natural as you would like. One such supplement is creatine. This stuff is crap when taken on a continuous basis. I would recommend Cell Mass as a post workout rebuilder. Take this only 2 times a week and only after your main heavy lifting days. Cell Mass has creatine in it, but since you are not taking it more than 2 times a week, you will be fine.

Feel free to ask anything else.

[Phatscotty]

Well Scotty, you certainly have the build to put on a good amount of muscle. If you are wanting to gain some mass, then you will have to do certain things. First off, eat a lot of protein laden food, but also make sure you intake a bit more fiber and drink a lot more water.
Protein shakes are a fantastic way to get straight protein and some aminos. Take one shake right after working out, and take one shake right before going to bed. The shake before bed is optional, but after a heavy weight day, you body can use the protein to rebuild while you rest up. I personally use Nectar, since it is a low calorie, straight up protein shake.
There are other shakes out there with much more protein, but you don't need to take a mass of protein at once, 23-26 grams per serving is adequate.
There are supplements out there that are complete crap, and other supplements that work, but maybe aren't as natural as you would like. One such supplement is creatine. This stuff is crap when taken on a continuous basis. I would recommend Cell Mass as a post workout rebuilder. Take this only 2 times a week and only after your main heavy lifting days. Cell Mass has creatine in it, but since you are not taking it more than 2 times a week, you will be fine.

Feel free to ask anything else.

I had some time to look into creatine today, I'm still iffy on it. What I have is a triple blend of something, 1 of which is creatine It's just what people I know recommended but I would be very interested to check out Cell Mass when this stuff is gone. I like the thought of only twice a week.

Thanks T

[muy_thaiguy]

Getting into shape, building up muscle is fine, but I'd hesitate on creatine and related stuff. A friend of mine back in high school actually did a lot of bodybuilding without using any of that stuff. He also did football and wrestling (with some kickboxing thrown in). He was muscular, but without looking grotesque. And he's about 5'10 or so. He would do a lot of weight room stuff, and not just the bench press.

BTW, wrestling (and by association, MMA and other high contact sports) are a great way to get stronger, faster, more agile, and better stamina.

[BigBallinStalin]

Well Scotty, you certainly have the build to put on a good amount of muscle. If you are wanting to gain some mass, then you will have to do certain things. First off, eat a lot of protein laden food, but also make sure you intake a bit more fiber and drink a lot more water.
Protein shakes are a fantastic way to get straight protein and some aminos. Take one shake right after working out, and take one shake right before going to bed. The shake before bed is optional, but after a heavy weight day, you body can use the protein to rebuild while you rest up. I personally use Nectar, since it is a low calorie, straight up protein shake.
There are other shakes out there with much more protein, but you don't need to take a mass of protein at once, 23-26 grams per serving is adequate.
There are supplements out there that are complete crap, and other supplements that work, but maybe aren't as natural as you would like. One such supplement is creatine. This stuff is crap when taken on a continuous basis. I would recommend Cell Mass as a post workout rebuilder. Take this only 2 times a week and only after your main heavy lifting days. Cell Mass has creatine in it, but since you are not taking it more than 2 times a week, you will be fine.

Feel free to ask anything else.

I had some time to look into creatine today, I'm still iffy on it. What I have is a triple blend of something, 1 of which is creatine It's just what people I know recommended but I would be very interested to check out Cell Mass when this stuff is gone. I like the thought of only twice a week.

Thanks T

You'll be fine without the creatine and other such "supplements." If you've been serious about your workout regime, and you've reached some plateau, I'd recommend joining Cross Fit.

[fadedpsychosis]

Well Scotty, you certainly have the build to put on a good amount of muscle. If you are wanting to gain some mass, then you will have to do certain things. First off, eat a lot of protein laden food, but also make sure you intake a bit more fiber and drink a lot more water.
Protein shakes are a fantastic way to get straight protein and some aminos. Take one shake right after working out, and take one shake right before going to bed. The shake before bed is optional, but after a heavy weight day, you body can use the protein to rebuild while you rest up. I personally use Nectar, since it is a low calorie, straight up protein shake.
There are other shakes out there with much more protein, but you don't need to take a mass of protein at once, 23-26 grams per serving is adequate.
There are supplements out there that are complete crap, and other supplements that work, but maybe aren't as natural as you would like. One such supplement is creatine. This stuff is crap when taken on a continuous basis. I would recommend Cell Mass as a post workout rebuilder. Take this only 2 times a week and only after your main heavy lifting days. Cell Mass has creatine in it, but since you are not taking it more than 2 times a week, you will be fine.

Feel free to ask anything else.

I had some time to look into creatine today, I'm still iffy on it. What I have is a triple blend of something, 1 of which is creatine It's just what people I know recommended but I would be very interested to check out Cell Mass when this stuff is gone. I like the thought of only twice a week.

Thanks T

You'll be fine without the creatine and other such "supplements." If you've been serious about your workout regime, and you've reached some plateau, I'd recommend joining Cross Fit.

+1 on the cross fit.
also hydrate hydrate hydrate... staying hydrated has personally helped me more than any one other thing... now mind I'm not into body building, but being military I have to keep a certain fitness level. I do however know quite a few others who are currently doing the body building thing and I've seen everything from no supplements to everything under the sun... from what I can tell it's based more on your own physiology and workout routine than anything else. if you're going for massive muscles, definitely up the protein intake, but don't neglect overall nutrition.

[Haggis_McMutton]

Check this out for info on supplements: http://examine.com/supplements/
I'd recommend not taking too many things at the beginning. If you really want a body re-composition, then this is a marathon not a sprint. Supplements won't account for more than ~5% of your outcome. (incidentally, nutrition is probably ~70%, with the rest being lifting/exercise).

It's kinda silly to give specific advice since everyone is different, but for my 2c, don't skip the big compound lifts: squat, deadlift, etc (oh and it's not a squat if it's above parallel).

Edit:
Oh, and "muscle confusion" and other such fads are bullshit (also known as broscience). There's a LOT of snakeoil salesmen in the fitness industry. Everyone wants a shortcut where there aren't really any. For all the bro-science you can digest, please check out the brofessor himself:

[tdans]

Well Scotty, you certainly have the build to put on a good amount of muscle. If you are wanting to gain some mass, then you will have to do certain things. First off, eat a lot of protein laden food, but also make sure you intake a bit more fiber and drink a lot more water.
Protein shakes are a fantastic way to get straight protein and some aminos. Take one shake right after working out, and take one shake right before going to bed. The shake before bed is optional, but after a heavy weight day, you body can use the protein to rebuild while you rest up. I personally use Nectar, since it is a low calorie, straight up protein shake.
There are other shakes out there with much more protein, but you don't need to take a mass of protein at once, 23-26 grams per serving is adequate.
There are supplements out there that are complete crap, and other supplements that work, but maybe aren't as natural as you would like. One such supplement is creatine. This stuff is crap when taken on a continuous basis. I would recommend Cell Mass as a post workout rebuilder. Take this only 2 times a week and only after your main heavy lifting days. Cell Mass has creatine in it, but since you are not taking it more than 2 times a week, you will be fine.

Feel free to ask anything else.

I had some time to look into creatine today, I'm still iffy on it. What I have is a triple blend of something, 1 of which is creatine It's just what people I know recommended but I would be very interested to check out Cell Mass when this stuff is gone. I like the thought of only twice a week.

Thanks T

I did all natural body building with just protein shakes and high protein laden food for about 3 years and I got decent sized but I hit a plateau. Even with my trainer buddies help, I couldn't pass it, so I tried Cell Mass. I would recommend a light dosage of creatine only if you want to gain the muscle fast. All Natural is the healthiest, but it is not the fastest.

[2dimes]

The short cut is veterinarian grade steroids. The side effects can be devastating. Not sure how anyone can think, "Let's possibly double or more the size of your muscles, sometimes in under a year." and figure that would simply be healthy?

Too many hulk type comics maybe. Hulk seem healthy.

Funny how there is often some new thing like creatine that becomes so widely "known" as the new thing you have to use to get big. All the big guys at the gym will be using it and everyone else will take it hoping to get bigger.

Best part of that video was the "cardio."

[tdans]

The short cut is veterinarian grade steroids. The side effects can be devastating. Not sure how anyone can think, "Let's possibly double or more the size of your muscles, sometimes in under a year." and figure that would simply be healthy?

Too many hulk type comics maybe. Hulk seem healthy.

Funny how there is often some new thing like creatine that becomes so widely "known" as the new thing you have to use to get big. All the big guys at the gym will be using it and everyone else will take it hoping to get bigger.

Best part of that video was the "cardio."

HGH is better than creatine. lmao

[2dimes]

widuwytlmao

[maxfaraday]

No need for creatine and shit like that.
Eat healthy (pasta, vegetables, meat sometimes) and SWIM.
Swimming is by far the best way to workout.
Swim one hour a day you'll see the difference very quickly.

[Phatscotty]

Thanks A LOT for all the info gang. I just want to remind I have already been eating healthy and working out for years and just getting my normal nutrition and vitamins and drinking water everyday.

I want more now. I'm not trying to get too phat or mountainous, I just want to make my tits pop.

[Lootifer]

Exercising for vanity annoys me greatly... but I shall over look that. Exercise is exercise and should be encouraged

Protein: When lifting this is what you want the most of; as someone mentioned ~200g/day is likely what someone of your size would use to put on muscle. General rule of thumb for anyone doing a high volume of exercise that includes weights is consume approximately 2g protein/kg of body weight per day (2.2lbs per kg, so ~1g/lb?).

As far as where to get this protein from, my recommendation would be, in addition to a healthy diet, drink a shit load of milk (low fat if you arent doing any cardio, regular if you are). Reason I say this is its cheap and the differences between various sources of protein tends to be pretty meh - its all the same shit once its been through your digestive process.

Creatine: Been around forever and is perfectly good at what it says it does; however it does not say that it will increase your bulk Creatine, when used correctly is simply a supplement that will increase the power capability of your muscles via increasing the anerobic capacity of your muscles. It aims to make your muscles more effective, not bigger, so from a vanity perspective the value is rather low. It does reportedly have the side effect of making your muscles take on extra water at the beginnning, which does increase muscle volume... (but, well, water-weight is hardly useful).

Caffine/Pre-workout: I dabbled with a pre-workout a while back and was left with a mixed feeling. Now dont get me wrong; they certainly do work. But so will drinking a really strong coffee... The endless list of other shit pre-workouts contain seems a little to much like broscience to me, but up to you. Personally I found controlling caffine intake was far easier when done without a pre-workout as the amount of caffine in them is retardedly high and I found that it was easy to over-do it (and get that horrid caffine overload feeling). My recommendation would be to go for something nice and cheap like no-doz.

Actual workouts: You sound like you are after big, but defined muscles. There's a million ways to skin a cat, but generally the most common theme I have heard recently is simple 5x5 workouts. That is something like bench, row, shoulder/military, pull up, squat, and deadlift all 5x(5-6)x(pretty heavy weight) then throw in your core stuff. And thats it. That will get you looking good. Obviously if you want to improve a specific lift then you need to alter that programme, but you dont sound like you want to bench 400lbs or anything like that.

[BigBallinStalin]

Exercising for vanity annoys me greatly... but I shall over look that. Exercise is exercise and should be encouraged

Protein: When lifting this is what you want the most of; as someone mentioned ~200g/day is likely what someone of your size would use to put on muscle. General rule of thumb for anyone doing a high volume of exercise that includes weights is consume approximately 2g protein/kg of body weight per day (2.2lbs per kg, so ~1g/lb?).

As far as where to get this protein from, my recommendation would be, in addition to a healthy diet, drink a shit load of milk (low fat if you arent doing any cardio, regular if you are). Reason I say this is its cheap and the differences between various sources of protein tends to be pretty meh - its all the same shit once its been through your digestive process.
.

Milk in the US is loaded with processed sugar, so if one drinks a lot, then they* can't easily get around the "doing no cardio" route.


*For all the Nazi Grammars, yes I love using the "one, then they" pattern. "They" is the US word for "she/he" when following the subject, "one." (This is now copyrighted. TGD and Haggis cannot use this phrase without my permission because they supports The Law).