Few random diet questions

[StraydoG]

Hey all. Have used the search so answered some questons myself like the mass gainer debate, everyone likes to make there own but have a few more. (and will sneak a non diet Q in too!)

At the moment my diet is quite good but Im naturally a hardgainer, 188cm & 72kg. I put on 2kgs at home messing around with dumbells but just signed up to a gym. Dont intend on being huge but if its possible to pack on 5kg of muscle by the end of the year Id be happy and see where to go from there.

First questions are supplements. At the moment I have some Balance 100% Whey Protein – WPC/WPI. Will that be decent enough? Need to know is it important to take it non work out days as much as work out days and is best pre or post workouts? Will other supplements be worth investing in or should be fine as is?

At the moment I think the gym days will be Tue/Wed/Thur. I know alot of people spilt up muscle groups but will it be OK doing upper first day, light cardio next and lower final day? Only other thing is I want to keep some cardio going so is that cool as long as I put back in whats used calorie wise?

Hope thats not too much but thanks in advance for any guidance =)

[denzil]

howsit bro, well if u plan on gaining weight i reckon drop the cardio! any reasons why you only going to b gyming 3 days a week? i reckon do 4-5 days a week ay and split muscle groups over the days..

your whey protien is fine have about 3 serves a day so like in the morning after lunch and after your workout for now..

pre workout, theres a few out there top ones would be jak3d, mesomorph and unleashed.. i reckon start of on jacked see how that goes..the only other thing if you realy want to add in would be some creatine, size on creatine works well and its intra so you can sip on it during yur workout, keeps energy levels up..thoes 3 supps probs the only supps you would need the rest is ALL in your diet man..as i say eat like a stonned deamon.. 6-7 solid meals a day..sus out a proper diet that works for u make sure you always have that food handy, in your case u should aim at eating about 150g protien a day at min.

with yur training again most people do two muscle groups a day eg chest and tries on monday...u mentioned u want to gain weight do this train for 5 days a week eat eat and eat ..you wil gain that 5kgs in a month

if u havta do cardio do a 30 min walk after every sesh, keep your heart rate at 125-135 bpm ..

[nickstarr007]

There's more than 1 way to skin a cat obviously. I think training 3 days a week is fine, something like a push/pull/legs split is an option that works well for a number of people. I would focus on basic compound lifts (bench, deads, squats) and a few accessorys following per workout.

I agree with denzil on dropping the cardio, and yeah if it has to be done then do it following, or get out and go for a walk/run/swim outside those 3 days working out.

I would probably double denzils recommendation on 150g protein minimum to 250g per day aiming for around 300g. I would also ensure you get plenty of good carbs and good fats too in addition to the protein.

Supplement wise, I wouldn't worry too much about the pre-workout stuff. A simple creatine and the protein you've got should be all you need. As denzil said, the rest of your diet is key.

Hope that adds a bit of value in addition.

[rovr4on]

if your taking 3 serving of protein per day, its going to be expensive, especially with balance protein, I suggest cheaper protein like nutratech from nzbb.

Flag the preworkout supps, they are good for losing weight...if need be have a strong coffee! much cheaper!

[denzil]

yeah agreed if your just looking for a cheap option then deff flag pre workout and visit nzbodybuilding.co.nz theyr cheap azz on most supps..

as for PWO, nt just good for loosing weight? jak3d for example, once yur tingling brute force mode is onn, jaks u the fuk up and keeps you pumped and focused no half hearted shit working out with that stuff.

[rovr4on]

yeah agreed if your just looking for a cheap option then deff flag pre workout and visit nzbodybuilding.co.nz theyr cheap azz on most supps..

as for PWO, nt just good for loosing weight? jak3d for example, once yur tingling brute force mode is onn, jaks u the fuk up and keeps you pumped and focused no half hearted shit working out with that stuff.

but you shouldnt be relying on pre workouts to have a good workout. Otherwise every workout without the stuff will be shit. Hence why a coffee should suffice. Pre workouts burn shit loads of calories especially if your skinny which means you need to eat more food so your muscles can also grow... use pre workouts if your trying to cut....

[mike27]

keep it simple!!

dont over think it

3 days training, mon-wed-fri

compound exercisers

eat,rest,sleep

concentrate on getting a good diet up and running consistenly

[StraydoG]

3 days a week cos Im a busy boy, usually out doing something. I might go with the push/pull/legs split mentioned. That should work. Throw in abs on the legs day?

Can do cardio all outside of the gym. Its something that I cant drop due to a few things Im into. Will also skip other supps before work out so instead is there preferred foods? ATM just having a bowl of cereal and piece of fruit before the gym.

Otherwise its been good to read your comments, thanks guys!