here is the problem

dogsoldier · 08-26-2007, 07:42 AM

ok guys this is what has been happening I have been hitting the weights hard doing 5x5 training to put on strength and mass.....only problem is I dont no what I should be eating that will help me put on more mass......ummm at the moment I am eating a shitload of bread for some reason and having about 4 whey protein shakes a day.... havent really got my diet in order any help would be greatly appreciated..... also i am taking creatine monohydrate and trying to drink as much water as possible.

thx

**chrispghmuscle** · 08-26-2007, 08:20 AM

Well good wholesome FOOD is a start,,ok,,, here is your basic stack

Whey protein ( On Optimum Nutrition is the best
product on the shelf hands down)
Creatine ( mono hydrate ) best by far and wide
Glutemine
BCAA's ( branch chain amino acid) good quality
Flax seed oil
Fish Oil capsules
Multi-Vitamin ( one with good absorbtion )

45 mins, before your workout:
Whey protein+Creatine+Glutemine and a simple carb, such as a plain rice cake or 1 cup unsweetened apple sauce

Post workout Same as above, immediately, then one hour later 1 cup of low fat cottage cheese / fat free or skim milk, casine is slow releasing protein for your recovery.

After the continue your daily 2 - 2.5 hour meals, Top round sirloin, Tuna, Salmon, Chicken, Any white fish , cod, tilipia. sprinkle in some fresh veges.

And water water water..

You will need to know your caloric intake to adjust to accommodate for your mass building.

Keep pumping and keep us posted

Chris

dogsoldier · 08-26-2007, 08:24 AM

chris again thx alot for the help i dont no where id be without u..... any other suggestion would be welcome thx

**chrispghmuscle** · 08-26-2007, 08:33 AM

Well, how much sleep do you get? you need at the least a good 8 hours or more for recovery.. Now granted this depends on your lifestyle and stuff. But you need to try to get that much, if your not use to it. You will need to train your body to go to sleep sooner and get on a schedule..

Chris

dogsoldier · 08-26-2007, 09:00 AM

yea roughly im getting 6 to 7 hours but your right i need to get into a schedule.....umm thx for reminding me i got to get some bcaa.... also i find my job relitively physical and im pretty stuffed when i get home.....but i try to keep my training up

**chrispghmuscle** · 08-26-2007, 09:08 AM

lol,, I dont even get that.. 5 hours or less sometimes. Kids have nightmares and ( we ) the parents have to comfort them.. Then try to get back to sleep.

Normally I wake up ( on work days ) 3:30 and work my 12 hour shift, then drive home 50 mins. then workout and get the sack..

Off days up at 5:00 am Do my routine at home and hit the sack at 20:30 -21:00

Chris

dogsoldier · 08-26-2007, 09:18 AM

i usually wake up at 5 oclock start work at 6 finish at 5 in the arvo then go home relax etc then train at bout 7 at night for bout 45 mins is this enough or should i be training more for mass???

thx chris u rock aye

**chrispghmuscle** · 08-26-2007, 09:23 AM

Quote:

Originally Posted by dogsoldier

i usually wake up at 5 oclock start work at 6 finish at 5 in the arvo then go home relax etc then train at bout 7 at night for bout 45 mins is this enough or should i be training more for mass???

thx chris u rock aye

Well the training time depends on how intense you are in the weight room.. If your hitting the body parts well enough and not overtraining then I would say that 45 minutes is good enough.

But your the one that can determine that, not me. You need time to recover and most importantly Eat Good Clean Food.. The rest will follow.

Thanks bro glad I was able to help you out.

Chris

dogsoldier · 08-26-2007, 09:52 AM

when i figure out how to do reps i owe u big time mate
ill keep u posted on my training and diet thx mate

**chrispghmuscle** · 08-26-2007, 10:05 AM

Well thank you but that's not really necessary my friend.

Just keep us posted and the rest will fall into place, that I assure you

Chris