Hey guys, I am newbie here..I had been work out for few months..I took whey before that..I am 168cm and around 58-59 kgs..Should I continue my whey or get a mass gainer?

just a head up question. Why do you think you need those supps?

state your goals, diet, routine.

Fuuh. The exact same question I've been wanting to ask. I'm 17 this year, 170cm, 52kg. BMI shows that I'm underweight. I'm still taking whey though. Idk whether I should switch to mass gainer or not.

you guys can still keep taking your whey BUT what you need most is food, food and more food. have a cup of almonds and 1L of milk a day on top of what you are already eating and your weight will very likely go up.

Whats your target? Get ripped? Built? 70kg lean body mass?

^This.

why don't u share your diet plan as of now?
and yeah..u need to define ur goals
read thru them threads...loads of information ...all of them stickies especially..

Meal 1: Probably wheat bread with peanut or cheese,a cup of hot milk(During school days) Weekends,I will eat curry mee,gai xi hor fun,etc... and a cup of hot/cold milk too
Meal 2: I will eat chicken rice with breast part
Meal 3: Just some cookies or snacks(but not junk food)
Meal 4: Home dishes including soup,vege,meat and rice

I want a ripped body like Randy Orton..

I don't think your food intake is enough.. And Randy Orton isn't ripped lol. He's just built. Ripped is like https://www.facebook.com/bennoyofficial.

This is a hard question to answer without first getting a little more info.

1. What's your goal exactly? Lean gains?
2. What's your training frequency like? List everything, that'll help me assess.
3. What do you do for work? (Reason for this, I need to guage your activity levels outside of training, eg. lifestyle etc)
4. Age, current weight, goal weight.
5. Level of commitment to your nutrition (1-10, 10 being utmost importance)

Cheers

mass gainer is just waste of money... whey better... unless u really cant find anytime at all to down extra calories...

i suggest u answer to these questions... dnt depend too much on supps if ur diet and training is not up to par.. consistency is the rule. calories in and calories out... looking at ur bod if i were u i would continue to bulk get the shape then cut which means more training and eat more.. but nkt those curry and those typical m'sian food. u must learn to cook rather then eat out. its tough but u get there in the end...

I always wonder when you take that much calories a day where does it go. Does it store as fat? What if the fats appear at places which they are not supposed to appear like the tummy?

Addressing the bold part, where your body stores fats first are genetic. So it differs between people.

Having a calorie surplus (consume more than calorie maintenance) would help the body to increase its mass. What mass? It can be muscle mass or fat mass or both. If one having a calorie surplus with adequate protein intake, muscles will grow provided that the muscles have been 'workout' before. Most of the time, increase of muscle mass will always being accompanied by increase of fat mass.

Another result of having calorie surplus is that all the excess calorie will contribute to fat mass if one there is no muscles to be repaired. If one didn't do any exercises yet having a calorie surplus everday, he or she will gain fat mass.

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Added on August 25, 2012, 6:35 pmAbout the fat appearing on other area or also known as fat storage, man main fat storage would be at the tummy area whilst women would be at the hips and the breast.

If you can get yourself to a single digit body fat, the last place where the fat will stay is on the tummy side.

This post has been edited by alien9: Aug 25 2012, 06:35 PM

^ yeap. what he said. unless you devote the time to truly understand and work out your body's individual needs, figure out your specific macro targets, gauge activity levels etc, "most" people will put on fat indefinitely while attempting to "bulk up".

though you can go on just making clean gains all year round, this take a lot more seriousness in training as well as understanding your nutrition. For my clients who are just starting out for example, typically for mass gain, I always recommend just surpassing your maintenance calories and maintaining sufficient protein levels consistently (on top of training). Don't worry too much about specifics for optimal lean gains and minimizing any fat gains.

Oh I see. Thanks for the information. But what I always think is that fat people gain muscles easier than skinny people. Is that true? I'm 170cm and only 52kg. I don't have any fats to be converted into muscles. Does it mean I'll gain slower compared to a 170cm 70kg fella?

Fat will never be converted to muscles or vice versa. Both of them have different molecular composition. The only reason that I can think of why fat people can become muscular than skinny people is that the ability to eat a lot which something that skinny people cannot do and it is very important for muscles growth.

Nope, that's just a myth. And your 2nd statement, "fat converting to muscle", also not possible. Fat does not convert into muscle lol. They are completely different things. Your body can use fat (stored or taken in) as an energy source to aid with protein synthesis to build/repair muscle tissue, but it does not convert directly into muscle.

Are you just starting weight training now or? If yes, you should most likely put on more muscle mass in the coming weeks/months then any other time in you training "career"

EDIT: Also, you should only worry about "not making muscle gains" etc, way later into your training history. For the most part, if your nutrition is in order, you should be making good progress. Later on, eg 5 - 10 years down the road, things like muscle fascia lining restricting futher growth etc becomes an issue (which is also easily solve-able).

This post has been edited by xGKx Phoenix: Aug 25 2012, 07:14 PM

Oh I see. Cause I see fat people gaining quicker than skinny ones. And yew I've just started about a month or 2 ago. Still very new to this. And yes I've noticed myself getting a lil more muscular. Maybe it's because I didn't have any last time. Haha. Is a personal trainer necessary for me? Maybe just for a few months..

It is because fat people can eat a lot and most of them are accustom to handle heavy weight. As long as you eat more than your calorie maintenance and having a proper macro nutrition, then you are good to go (provided you are working out too).

Personal trainer is a matter of preference. I am currently self-training yet I got a lot of sifu especially forumers in here, Victor Costa, TMW, Dr. Layne Norton etc.

Hiring a PT is really dependent on you. How hard are you willing to work? In and also outside the gym. How long have you been training?

I'd recommend seeing how you go at it yourself for 3 - 4 weeks, then make a decision. I'm a certified PT, and have plenty of clients that have been with me for over a year. Why? Mainly because they seek someone to drive them and continually assist them to get the results they want. It's a whole different ballgame training alone, with a partner, or actually having someone monitor you every second whilst you train, ensuring you are doing everything properly and time efficiently etc.

Also, the reason I asked "how hard are you willing to work?" is because with/without a PT, if you don't put in the effort outside the gym as well, you are going to be no better off. I've actually dropped some clients, who after weeks just refuse to even try a good nutrition plan.

This post has been edited by xGKx Phoenix: Aug 26 2012, 07:42 AM

Umm no, it's because I just want to learn the right technique to lift weights. Don't want to end up injuring myself. Maybe just for a few months and then once I get the hang of it I can o alone. How much do you charge per session and how often a week?

Right technique can be self taught... mind muscle connection is vital when training in the case of bodybuilding. Also everything can be found on google and youtube... To most exercises, chest out, core tight, pull your shoulder blades back.

Phoenix great info, very well said!

Where abouts do you train? I'd be happy to help you out with advice/technique etc if you happen to train nearby Fitness First @ The Curve.

Wouldn't be able to give you ongoing sessions though, as I'm only coming to KL on holidays for a month. I run a Personal Training service at Fitness First Norwest (Sydney, AU)

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Added on August 27, 2012, 2:49 pmcheers bud

This post has been edited by xGKx Phoenix: Aug 27 2012, 02:49 PM

Ahh thats quite far. I live just off old klang road. I usually go to my friend's condo for the gym. Thinking of getting membership for the gym at Southgate becuase its cheap. Only RM91 / mth.

oh well. good luck with your training then. feel free to shoot me a PM if you get stuck

May I ask a question? How do I know am I a fast twitch or slow twitch person?

Most people are a combination of both, however in varying ratios. No one is 100% of either.

Slow twitch is basically muscles that are more for endurance based activities. Fast twitch, more strength and speed, however the duration is not as long.

An easy comparison:

Marathon runner: Primarily slow twitch

Sprinter: Fast twitch

Nobody is 100% 'fast twitch' or 'slow twitch'. All muscles consist of their own ratios of fast and slow twitch muscles. These ratios differ between muscles, and differ further between people as it's a genetically determined factor, to an extent. IINM, the only way to find out the composition of type I and II fibres in your muscles is through a biopsy. It's not really something to worry about, to be honest.

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Added on August 27, 2012, 7:45 pmAh, beat me to it!

This post has been edited by -Dan: Aug 27 2012, 07:45 PM

lol

Alright, thanks for offering!

As bro alien9 said forget bout all supplements which promise to make u bigger & bulkier. Main food intake is the only thing that can increase ur body size. Whey or mass protein is still supplements.

i found what i want from the link in the signature of alien9, thanks hehe

This post has been edited by mradult: Sep 14 2012, 08:01 PM

always remember,,gain first before cut..
means that u need to take mass gainer first before protein

If ur goal is to gain mass the u should take mass gainer(thats why the supplement name mass gainer)...
But if u want to stay fit n try to gain lean muscle u should try whey protein....
People usually take whey protein for their cutting phase... Dedication,discipline and hardwork is needed to !

I don't take either one so am I doing something wrong here?

you should change your id to facepalm.


gain first is correct.

taking mass gainer is not a 'need'. you can have a caloric surplus with just normal foods.
better, tastier , cheaper , enjoyable.

but either way works fine.

i`m personally against weight gainer at first because of the price.
but now i`m taking it just for my busy day and post workout.
i`m very bz with work. (oil and gas people will understand how bz we are.)

the only gainer that is worth the price is mass fusion IMHO
rm 200 with 31 servings. each serving got 50protein , 170 carbs , ect2.
better than those similar priced gainer but with only 16-17 servings..

but still, real food is the best option. i missed my college days where i can eat 4-5 times a day with peace and no rush...

This post has been edited by jackwylde: Sep 16 2012, 06:38 AM

no u r not wrong if u have more clean n full of nutrients diet.... protein n other supplement is used to cover up ur body nutrients needed because ur muscle get more stress than usual... but always remember that diet is always the main priority even u have a lot of supplement.. haha,rest also important bcoz resting affect a lot of things~~

Yes. When cutting you should be taking 2 scoops of whey every 2 hours. Didn't you know? =(

that's a sarcasm reply from me if you didn't notice it

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Added on September 17, 2012, 1:25 pmseriously man? I never have any whey at all. no wonder I fail for cutting

This post has been edited by alien9: Sep 17 2012, 01:25 PM