Hey guys, I'm a male, 164cm 55kg.

I want to gain some mass and looking forward to get supplement to assist me. The question is do I have to reduce on doing cardio? I'm a footballer, just recovered from an injury. So, jogging and some running drills are a part of my rehab program. It's not possible for me to stop doing those. Any advice?

Thanks

You don't have to leave all those cardio to bulk. What you need to do is to increase your calorie intake more so that you have a calorie surplus in your diet.

This post has been edited by alien9: Jul 29 2012, 12:16 PM

alien, correct me if I'm wrong but I think you meant that he needs to increase his calories intake in order to hit the amount of calories he need, rather than "calorie deficit" as you mentioned?

Thanks man for pointing out the error. Meant to say calorie surplus, not calorie deficit.
Damn this Sunday class. Hahaha

How to calculate the calories?

Every human being in this world have a Basal Metabolic Rate (BMR) value. This value (in kcal) is the value where we need to consume calorie (from food/fluids) to maintain the function of the body properly. BMR value is mostly being contribute by the amount of lean muscle and slightly being contribute by the amoun of fat in our body.

Finding BMR:
Google is your best friend. There are numerous way to calculate BMR but sometimes it is not your actual BMR. I took my BMR using BEI Machine.

Finding Calorie Maintenance @ TDEE?:
Total Daily Energy Expenditure (TDEE) is a value that we gain from multiplying BMR with activity level according to Harris Benedict Formula (http://en.wikipedia.org/wiki/Harris-Benedict_equation). The higher the value of TDEE, the higher our body metabolism will be. The importance of metabolism is to burn calorie in our body/what we consume.

Thanks!

How long before and after workout should I drink my protein shake?

After, it doesn't really matter. Before, eat something/have a shake 1-2 hours prior to working out, just so you don't end up puking all over the gym floor.

Oh ok, thanks. By the way, a friend of mine told me that once we blended the protein shake, we have to finish it in 5 minutes? Otherwise, it will lose some of its nutrition. Bullshit?

Hurm, yeah. Bullshit. Why? Because it takes a long time for your body to digest the food that comes into your stomach. If the nutrition is lost during the protein 'journey' down to the stomach, then why bother drinking it?

I told him that I'm going to blend it and take the shake to the gym, and drink it after my workout. That's how i got the myth from him.

110% bullshit.

just a 2 cent from me, if u can, reduce ur cardio a bit, cardio uses a lot of calories,
doing cardio too much while u r in a bulk up is like eating calories and also throwing it out.
and lifts heavy that ur max only could be 8-12 reps.

find a simple beginner routine from an experts, i'd recommend all-pros.

@veeeye
what injury did you just recover from and are you aiming to be at the top of your game for football?

Cardio is fine, as long as calorie consumption exceeds calorie expenditure at the end of the day. This means eating more to make up for the calories used for cardio.

yes, its true, but some others are really struggling to exceed needed calorie consumption, especially for a person like me, a student, i'm struggling really hard to achieve my bulk up calories need. i have to spend RM20-30 per day to achieve my calories goal. I know that kind of money is not much for a working man, but for a student, hell, i'll rather leave my cardio than adding more calories need.

Well apparently in TS situation, he doesn't state whether he is a student or not and he needed that cardio for his rehab.

yes, thats an advice though, anyway 2nd point y one should reduce cardios in bulkup session is the effort in eating. More cardios, more foods u'll have to stuffs in ur mouth, to me that sucks, feeling like want throw out sometimes, i guess thats y im skinny:'(, enough with 5 meals per day, one more would like making me live to eat. How do u guys manage stuffing btw?

This post has been edited by Grassvatore: Aug 3 2012, 03:01 PM

ACL injury. Yes, i'm working hard to go back to competitive football.

I've been eating a lot lately, i'm taking ON:Serious Mass as well. Recently, the frequency of going to the toilet also increase d.

I'm still a student, so my budget is pretty tight.

The more cardio you do the more calories you need to burn..if you dont do cardio, the extra calories you take could be use to build mass. If you need to do cardio..it would be harder to bulk up.. another thing is, once you achieve your prefered weight you have to maintain the calorie intake..which means if you rely on supplement you need to continue buying the supplement..or find a cheaper alternative providing the same amount calories.