[makaveli-313]

iv jus started working out at the gym for like 1 month now...i used workout at home before that for like a year or so ...jus on my biceps !...

im currently set on a routine that the trainer gave me....
this is what it says on the card

(ALL 12 - 15 Reps X 2)
Leg extensions
Lunges

Barbell Chest Press
Cable Flyer

Barbell shoulderpress
Dumbell front raises

One arm row
seated row

Dumbell bicep curl
Preacher curl

Dumbell kickback
barbell wristcurl

yea i think thats bout it ...this is 3 days a week ..the other 3 days i do cardio an abs an calves......

now im currently lifting high amounts of weights in these exercises ...or my trainer says so....he told me to start taking whey protien....

now i already asked these questions to ym trainer but he really wasnt being clear...my quieries are:

1.) Am i working out on enough body parts to start taking whey protien ?

2.) Does Whey make your fat ?...i have a bit of water fat on my abs, i really dont want to get fat (who does !:xmasbiggr ) .....i want to hit something like a balance between mass an leaness ( who doesnt !:xmasbiggr ) ....

3.)What exactly does whey do ? ...does it increase your stamina /strength ....ability to lift more weight ?....or just add muslce mass ?

4.) If i start taking whey an stop working out for some reason will it be really hard for me to get back to my routine..in other words will it make me weaker that i currently am....and once again will i get fat ?...

[Flex]

Originally Posted by makaveli-313

1.) Am i working out on enough body parts to start taking whey protien ?

Yes.

Originally Posted by makaveli-313

2.) Does Whey make your fat ?...

No. Only if you consumed far above the needed requirements.

Originally Posted by makaveli-313

3.)What exactly does whey do ? ...does it increase your stamina /strength ....ability to lift more weight ?....or just add muslce mass ?

Refer to this post from the past...

Originally Posted by Ando55

It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. We all know that protein by far is the most important thing our bodies need when it comes to repairing and building muscle tissue. Just by these facts alone it doesn't take many words to stress the importance of protein to bodybuilders or to anyone lifting weights and expecting to gain muscle. Whey Protein is maybe the best form of protein out there for many reasons. Price, effectiveness,quality. As teens we all take into consideration the fact that we do shop watching our budgets. If we don't shop for it, it's our parents who watch that. Whey Protein can range anywhere from $20-$35 for a 5lb container(60-80 servings). Some examples might include: Optimum Nutrition 100% Whey Protein, Dymatize Elite Whey, Syntrax Nectar and Higher Power 100% Whey. Whey Protein's effectiveness is also quite impressive. After a workout, our muscles are tired there's a chance that it will go into a catabolic(muscle breakdown) state if protein isn't ingested soon. Sure they are lots of protein to ingest but the beauty of Whey Protein is that it'll digest in as little as 30 minutes upon ingestion. This will make sure that our muscles receive the building blocks it needs to rest up and repair for another day at gym. Whey Protein delivers a good amount of the quality amino acids we need for muscle repair and growth. Aside from supplementing Whey Protein after we workout(Post-Workout) we should make sure that we get in atleast 1g of protein per lb. of bodyweight everyday to help increase growth and repair of our muscles. We can do this by eating high protein, low fat foods such as: boneless skinless chicken breasts, 97%-98% lean ground beef, tuna, lean turkey and many other foods that have high protein and low fat.

Originally Posted by makaveli-313

4.) If i start taking whey an stop working out for some reason will it be really hard for me to get back to my routine..in other words will it make me weaker that i currently am....and once again will i get fat ?...

No, none of this would happen to you.




2pac > all

[makaveli-313]

Originally Posted by Flex

2pac > all

YEAH !


...thanks for this great straight to the point reply :)..

i also have a few more quieries...

1.) what does creatine exactly do ?...is it the same as whey...?

2.)now are there any other supplements that ya'll recommend to build mass for starters like me....build mass while staying as lean as possible ?..

[makaveli-313]

Originally Posted by makaveli-313

YEAH !


...thanks for this great straight to the point reply :)..

i also have a few more quieries...

1.) what does creatine exactly do ?...is it the same as whey...?

2.)now are there any other supplements that ya'll recommend to build mass for starters like me....build mass while staying as lean as possible ?..

should i post the above as a separate topic ?

[Flex]

Originally Posted by makaveli-313

1.) what does creatine exactly do ?...is it the same as whey...?

This post was from the same thread...

Originally Posted by Ando55

Creatine:

What is Creatine? Our bodies naturally make creatine, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate). Many foods especially herring, salmon, tuna, and beef contain some creatine but their amounts isn't sufficient enough. After creatine enters the body or after it is produced by the body it firsts binds with a phosphate molecule to form Creatine phosphate.When a phosphate group is hydrolyzed, energy in the form of heat is given off and this energy is used to drive whatever process is being performed, for example muscle contraction. Because one phosphate has been lost from the ATP it is now called ADP (adenine Di-phosphate). The reaction is as follows ATP=ADP + Energy. Now you have free ADP as a product from the ATP hydrolysis. ADP is pretty much obsolete in the body unless it is reconverted into ATP. Now this is where creatine comes into play. The phosphate bound creatine donates it's phosphate group to the ADP to re-form ATP. By allowing you to return ADP to ATP, creatine will increase your ATP stores, thus allowing you to train harder and longer.Creatine is a combination of three different amino acids, glycine, arginine, and methionine.



Thats where Creatine Monohydrate Powder comes into effect. Price ranges anywhere from $20-$30 for 1000g of Creatine. Be sure to watch out for the Creapure trademark to ensure the Creatine made by that particular brand is 99% HPLC Certified and Pure. Oral supplementation of creatine increases muscle stores and may increase muscle strength and improve exercise performance. Creatine claims to increase energy, power output, and enchances muscle size and strength.


Creatine also has a cell volumization effect which means that it will fill up your muscles with water. This effect is a positive effect because more water in the muscle means greater nitrogen retention. Since the cell is holding more water, it can also hold more ions since the ions will follow water into the cell in order to keep the concentration the same. When more ions are present in muscle cells (the most important being nitrogen) muscle protein synthesis also increases. Nitrogen retention is anabolic simply because amino acids are not exiting muscle cells. They therefore are available for repair and growth instead of exiting or becoming an energy source.


*Note: It isn't a bad idea at all to include 5g of creatine monohydrate in your post workout protein shake along with 45-65g of dextrose(glucose) to help restore glycogen stores as well as increase uptake of all nutrients in your postworkout shake. I also recommend that there is a ratio of 2:1 when it comes to carbs to protein in the Postworkout Shake. For Example: If you have 30g of protein in your PWO shake, there should atleast be 60g of dextrose in it. Don't forget to add that 5g of creatine to it to have a complete PWO shake that includes: protein, amino acids, creatine, and glycogen replenishment.*

Here is the whole thread: http://www.bodybuildingdungeon.com/f...ht=Supplements

Originally Posted by makaveli-313

2.)now are there any other supplements that ya'll recommend to build mass for starters like me....build mass while staying as lean as possible ?..

Stay away from prohormones and any other gimmicks created by supplement companies. I'd stick with creatine and some other basic products such as BCAA's, EFA's, glutamine, whey protein, HMB etc.

[Rocky]

^^All sound advice! I'd go with it!

[Rocky]

Not to knock your trainer but to be honest I'd add a couple of leg exercises in there (i.e. squat and leg curl) and also a back widening exercises like wide grip chins (or if they're difficult, wide grip pulldowns). Also, if you're wanting to gain a bit more mass, I'd reduce the number of reps in you work sets to 8 - 10.
Plus, on your shoulder session, I'd alternate you front lateral raise with side lateral raise and bent over lateral raise to work the 3 heads of the delt a bit more equally or you'll end up with an imbalance. Especially seeing as your BB shoulder press is probably emphasising the front head of your delt anyway.
Perhaps suggest this to your trainer and see what he thinks!

[Rocky]

Just realised that has nothing to do with nutrition and supplements, but what the hey!

[makaveli-313]

ok thanks a lot for the great info on creatine an whey

rocky ,i will be concentrating more on different body parts before i start any supplements.....so yea.....

last few questions

1.) start with just whey or jus creatine or both ?

2.) any known side effects with using any of them ?

3.) what is whey protien lactose ?

4.) in the post it says " It isn't a bad idea at all to include 5g of creatine monohydrate in your post workout protein shake along with 45-65g of dextrose(glucose)..." i asked my trainer (who i now fear is completely stupid) and he said if you take creatine then you should take it 30 mins pre-workout ... so should i take post or pre workout ?

5.) in the same post it say " in your post workout protein shake along with 45-65g of dextrose(glucose)..." is this necessary for a begginer like me ....

[philosopher]

1. start with the protein after a few weeks go with the creatine. use it for 6 weeks and mix it in some juice (apple or orange) load up 1 week by taking 10 gr a day this isnt necessary. after the cycle dont take it for 4 to 6 week.

2.never noticed any. some peopel say you can get muscle cramps from it. just drink a little bit more than you used to be and everything will be oke.

3. lactose is something whats in milk. its better to drink milk withoud lactose. i personally dont like it. a low fat milk will do the job.

4. post workout. on rest day in the mornig on a empty somach. there are peopel who split it up in 2.5 pre and 2.5 post workout

5. imo yes. after youre workout you have to restore youre glyceen (dunno the word in englisch) also its better for the absoption from the creatine in the muscle. you can take some honey if you dont want to take the dextrose

[makaveli-313]

Originally Posted by philosopher

1. start with the protein after a few weeks go with the creatine. use it for 6 weeks and mix it in some juice (apple or orange) load up 1 week by taking 10 gr a day this isnt necessary. after the cycle dont take it for 4 to 6 week.

2.never noticed any. some peopel say you can get muscle cramps from it. just drink a little bit more than you used to be and everything will be oke.

3. lactose is something whats in milk. its better to drink milk withoud lactose. i personally dont like it. a low fat milk will do the job.

4. post workout. on rest day in the mornig on a empty somach. there are peopel who split it up in 2.5 pre and 2.5 post workout

5. imo yes. after youre workout you have to restore youre glyceen (dunno the word in englisch) also its better for the absoption from the creatine in the muscle. you can take some honey if you dont want to take the dextrose

so im going to start with whey protein (1gm /pound of body weight) for a month ..then i didnt quite understand you ....
did you advise that i should start with creatine 10gm/day for 1 week and then not use creatine for 4-6 Weeks ? ...i should not use whey protein either ?
&...

oops i meant to ask what is whey protein isolate ....not lactose

thanks in advance

[philosopher]

no i mean 1 week to load up with 10gr a day than 5 weeks 5 gr a day. after that 6 weeks stop for 4 to 6 weeks with creatine not protein

[MaKaVeLi]

c'mon man...couldn't you have chosen another name lol...

[Impulse69]

Biggie Smalls > Tupac

[makaveli-313]

Originally Posted by Impulse69

Biggie Smalls > Tupac

Biggie Smalls = Tupac

Originally Posted by MaKaVeLi2005

c'mon man...couldn't you have chosen another name lol...

NO !........MUAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA

Originally Posted by philosopher

no i mean 1 week to load up with 10gr a day than 5 weeks 5 gr a day. after that 6 weeks stop for 4 to 6 weeks with creatine not protein

ok so after a month of whey
followed by 1 week @ 10gm /day of creatine
then next 5 weeks @ 5 gm /day
then after the 5 weeks get over the next 4-6weeks no creatine but continue with protein ?
pls correct me if im wrong

[Flex]

Originally Posted by Impulse69

Biggie Smalls > Tupac

No.

Originally Posted by Makaveli-313

3.) what is whey protien isolate ?

Thread:http://www.bodybuildingdungeon.com/f...t=whey+isolate

Originally Posted by Flex

Whey Protein Concentrate is considered the most economical choice when buying a protein powder. I would recommend this for post workout due to its extremely quick and fast digestion. Not only is it great for PWO, but also anytime you need a quick burst of amino acids. Though, an excellent source of BCAA’s, assimilation and digestion through the intestines is lessened because of remaining products left in the filtering process.

Whey Protein Isolate Cold-Filtration on the other hand, is derived from whey protein concentrate, but ultimately from sweet dairy whey. Isolates, Cold-Filtration, Microfiltration and Ion-Exchange, are protein powders that are the next steps tofurther process whey protein concentrate. The Cold-Filtration process is a procedure of separating the proteins through the use of micro filtering the mass all while using a cold or chilled process. These filters allow the protein to be removed from the unwanted fat, lactose and the like. Cold-Filtration Isolate is virtually fat free and lactose free. So what is the difference between Cold-Filtration and Microfiltration? They both use the same extraction process of filtering, but the Cold-Filtration is just that, the liquid mass is chilled and then filtered. As well the mass is then sprayed dried in a non heat environment to preserve the undenatured proteins.Using the Cold-Filtration method, the overall protein is said to only be 0-3% denatured, in comparison to other proteins that can be denatured up to 15%. Whey Protein Isolate Cold-Filtration is very high in bioactive whey protein fractions, including immunoglobulin, lactoferrin and glycomacropeptides.Whey Protein Isolate Cold-Filtration is a great whey protein for users who experience bloating and other problems associated with whey protein concentrate. As well, users who want a higher protein percentage per product, an Isolate is a great choice. Whey Protein Isolate Cold-Filtration possesses an extremely clean taste. This product alone is opaque in nature and does not have any distinct flavor. Great for the individual that dislikes the taste of protein powders.

Just for the record, creatine does not have any side effects due to the fact that it is non hormonal. I would only suggest using creatine if you are on a well balanced diet and training regime.

Note: I would recommend more creatine in your loading phase (somewhere around 20-25 grams)

[makaveli-313]

great thanks for all the info ..
so ima start with whey protein isolate ...one request though ....can someone suggest some good brands that sell whey protein isolate.....
also, can some pls clear up that how many gms of creatine/day should i start with^^ .....thanks uz