First of all, my aim is to build a body muscle similar to this . But with a bit more meat and can see the rib lines at the side and can see muscle arm shape from the side . Im not so interested into getting too buffed up. Im weighing 65kg and my height is 175cm. So to start off, im planning to take protein supplement. Ive work out without them but only manage to have 2 packs at the top, so with protein supplement, i hope to get better result. Here are my question

1. Im stuck with 2 choices from Optimum nutrition, one with creatine and one without. But of course the one with creatine cost more.
2. should i take the protein shake before or after i work out? i only plant to take it once, coz i don wan to have the same effect as my fren ><, he after and before, it makes him gain weight too fast.
3. In priority order, which should i focus more? triceps biceps or other parts?
4. stupid question but, does protein help in height? or was it calcium =.= i have still hope to grow taller since im only 20 XD
5. any other advise for me? i know consistency plays an important role

This post has been edited by Augus7: Sep 5 2010, 12:45 AM

Take egg whites in the morning... take protein shake after workouts... that's what I do.. Consistency is important.. If you take care of your diet and work out consistently... you will get that result for sure. That's not really a hard-to-get physique. The muscles are not really that fine, not buff... so consistently work out.. you should get it no problem.

1. it is better in my opinion to get creatine alone, and get another bottle of protein whey.
2. after
3. triceps and biceps? ignore it. it doesnt in any way help u achieve the body u want, it if u r too focus on that small muscle group. instead, target chest, back, legs and shoulder. by doing this, u r also working out secondary muscles along the way which includes ur traps, biceps, triceps, abs and etc.
4. genetic play a vital role, calcium do help a little i think. i doubt protein helps in height. (maybe i am wrong) =.=
5. advise? eat well, lift well, and most important thing that ppl always forget is to rest well.

Good luck! oh ya... genetic play a vital role in how ur body look like. sometimes, u just cant outdo wat u r born with genetically.
if u dont get wat i mean, then let me give an example.
u can take all the steroids u want, best diet in the world, best workout, plenty of rest, but u will still never be ronnie coleman.
Just do ur best.

lolz, i defintely don wan to be ronnie coleman @.@

to get that body, all you need to do is to starve.

you CANT be ronnie coleman even you want ,
or maybe should say you can NEVER EVER be ronnie coleman

for that body i tink dont need protein supplements. egg whites shud be sufficient ^^

u think? white eggs should be sufficient? how much do you think will be sufficient?

1 average egg 6.5g in protein.
1 scoop whey 24g, 1 scoop casein 13g.
avg daily supplement protein consumption 80g excluding other sources

now that means a whole lot of egg, 12-15 eggs depending on size/day
its a daunting task compared to sweet tasting whey

no, 4g in egg white, 3g in egg yolk. Do the calculation again.

Anyway, TS please show us how do you look like right now, if not its hard for us to advice.

Adui, those calculation depends on the size of ur scoop, my 1 scoop of casein can have 22g of protein.

This post has been edited by jamis: Sep 5 2010, 07:13 PM

First of all, you will have to bulk, whether you like it or not. You can't build a statue with a little piece of stone. (Quote darkie) Also, protein supplements are what they are, supplements. They are meant to be an additional item to your diet, which needs to be sorted out first if you want to see any real progress.

1. Get whey and creatine separately. In most cases, when you have 2 or more types of supplements mixed together, the total amount is less per serving than if you were to get the two separately.
2. Both before and after. I doubt your friend has a very clean diet, anyway.
3. All muscle groups are important, and never ever think of neglecting legs.
4. Height is genetically predetermined. Weight training can promote growth by promoting the release of growth hormones, but how much growth is still genetic.
5. Be consistent not only with training, but with your diet. Try not to veer off eating cleanly too often, allowing yourself a cheat meal maybe once a week or once a fortnight. Look for an established training program and stick to it.

egg whites, HL milk, whey, creatine are good

whey 30mins before/immediately after workout.take together with creatine.
u can go for creatine monohydrate or a mixture like UN Storm.

tricep and bicep...
i find bench dips and declined skull crushers working good for my tricep while 21s' work great for my bicep.

but u dun need to focus too much exercise for them...big compound exercise should form the base for ur routine

tat's the info i gather from this forum and other's

well said

i like ronnie coleman

hmm..HL milk, my fav. Before switching to protein, everytime after gym, i go grab a small box of HL milk from a nearby store since my dorm got no fridge. i doubt that will do much though but i dun wan to get sick the next day after drinking the bigger size ones at once.

btw, im kind of having a problem with my lower tummy. the part where having packs there is the hardest. it looks kinda big when i sit down. plus, i got three tyres, the upper 2 once not so obvious, but the bottom once are soft like tauhu. but once i stand up, i look quite slim. is it normal?
is there any kind of abs training that burn the lower part of the abs since all the ones im doing, i can only feel the effect on the upper abs

reverse sit ups/leg raise

This post has been edited by zaxxshoxx: Sep 6 2010, 12:23 AM

this sir, will be a good read for you

Male model VS bodybuilders by Lai Wee Keat


Chow

Please continue discussion in the Bodybuilding thread - regardless of you're building normal body muscle or .... er... abnormal body muscle.