Hi guys,

currently I am at 180cm and 73kg, very normal bodybuild. I am thinking of adding some bulk to my upper body, mainly the chest and arm/shoulder.

From what I know, you will need to eat more + exercise to add muscle whereby purely exercising without increasing your protein and carbo intake will make you leaner.

I have never taken any protein supplements before. My question is, if I were to go for workout like 3 times a week, and only take those supplements before I workout, will it still work? I understand that this stuff requires you to take them everyday.

another question is, can you recommend me one such supplement where I can get off the shelf? like Watson or Guardian?

Purely excercising without increase in food intake will also make you lose your hard gained muscle.

to get them, in watsons and guardian is asking to pay a huge price premium. get them from www.maxtrition.com.my

yet, i feel right nw, just increase your food intake and lift heavy. that's the simplest way, for these protein shakes, creatine, glutamine, you need to be educated on how to use them.

whey 100% protein from ON.

What you say is right, but there is another question in this, how good is your body absorb the protein? I believe that if your body cannot 100% absorb the product that you buy with your expensive hard earn money, it is really like kind of waste. But you always can give a try to it, all these need sometimes to realize, try and error. The most important thing is you have to eat after workout, eat normally for daily and have a good rest. The cheapest solution for me for the post-workout nutrition is hard-boiled egg (2x). I really hate to bring it to gym, it just look real weird, used to bring milk + whey protein. ah... screw it, i dont want the constipation on me.

If you want to grow big, the only way is lift heavy, i mean really heavy, of course in the correct form, and it takes time. So no hurry, take it as a lifestyle and hobby. And also the correct exercise, do squats, deadlift, bench press, dip, row, pull-up, running, dont waste time on the isolate exercise for the small body muscle, big muscle grow, small muscle grow along with it plus you do it correctly.

This post has been edited by iDk: Jul 26 2006, 01:50 AM

I am abit confused, you mean I should consume more protein after the workout? (like 2 egg). I thought most supplements recommend you to take it before your workout (I might be wrong, not much experience in this)

so you are saying if I plan to invest on growing big, why 100% protein is good for me?

ppl always say, if given a choice between protein and creatine,take protein.

ur body absorbs protein like a sponge after a workout. it's then when it needs lotsa protein. so at that point, throw tonnes of protein to it(well not too much la) and it'll absorb them.

before workout, you drink protein to avoid catabolism. bleah, u gotta read more on forum.bodybuilding.com about this.

creatine monohydrate.

I'm 183@77kg. Just nice in fact!!!

You need cutting, not mass...

but i m not satisfied with my body build, i want it slightly wider, thats why i wana add mass

u must be nuts
he probabbly looks like any other average "Gym Tom"
he needs mass definitely.

squats, deads, benchpress and pullups will be your best friends from today onwards. read up about them

yea, i look average. not itimidating enough

Hahaha. i want the "i beat u you until you cry mama" look

Guys, do you have a site that teaches you how to calculate the amount of protein you need? (according to your execirse)

try using herbalife shapeworks lo....http://forum.lowyat.net/index.php?showtopic=319244&hl=

my first post in fitness thread.

I've ordered a book "Testosterone Advantages" from Men's Health in Australia. From what I know, the protein intake for a normal guy would be 0.1% of your body weight.

For example,
your weight 93KG
your intake is 93gram.

I am not sure abt further details. I am able to recall this calculation cause I read this book 2 months ago.

that is the normal rate right? so it means that if I want to build mass I should take more than 93 gram when exercising.

I dun really count how many grams of carbs and protein I take

but.. actually very simple one (own experience), eg. u take 3 meals a day and your weight is 70kg.. try increase to 5 meals then.. in the extra 2 meal... go for around 5 eggs a day, some fish, chicken, fish chicken.. some fruits, protein after workout.. for bread.. go for wholemeal...

if wanna solid muscle.. try low carbs food, can eat nasi kandar (very seldom), but dry dry eat, can eat kfc, but without skin. When choosing protein, go for premium one lor, like muscletech product etc, I tried a few brand b4, weider 2000/4000 (is TOO SWEET), optimum.. horley (now got many new packing) one.. better, and nitrotech is the best one around lor. I used to take amino acid tablet.. but stop now.

wadever good food oso can eat la, if you're not going for competition, no steroid loh (many side effect one la)

I assume u biasa with gym la... then can train 3 - 4 days weekly, consistency and determination very important oso, 2 bodyparts per workout, at least 4 exercise for each bodypart, 4 set, add some force on last set if possible... blablabla.. a lot la.. if wanna talk about training, very long story : p

should see some results after 6 months.

IF you're 93KG and you take 93GMS of protein, watch your weight drop like an anchor.
Take your weight by pounds, multiply it by 1.5 and THAT'S the amount of protein u shud take if you want to gain mass. IF you can multiply by 2.0, even better. 2GMS of protein per LBS of bodyweight.

Split it thru six meals, lift heavy, lift hard. Grow big.
HIt a plateau, try dropsets, try pyramids.
Eat more, lift heavier, grow bigger.
Cut and cardio.
Eat, lift and grow.

Painful process, long process, results? Worth it? Up to you to judge.

the book useful or not ah? How much you bought?

any brand of protein and creatine to be recommend?

can both be taken at same time?

i went to watson and they only carry brand Nutralife ...
i would like to research more before carry out purchase ...

pls advise... thanks

Optimum Nutrition for the protein, and if creatine, try the Prolab.

not another one of you people.

may i know where to get these item ? thanks

easy way to get them is just go to GNC shop to buy them, but i dont think they selling the Prolab there, another much more easy way is to buy online. Go here ->

www.maxtrition.com.my