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Arun Gupta
traineo Newbie
Posts: 4
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 # Posted: 8 Apr 2008 07:49


I am 140 lbs, 5’7”, weight training 5 days a week.
It’s about 3 months since I am doing weight training. I am fit and good shape but I want to build some good muscles and I don’t know what supplements I should take. I am not 100% happy with my current progress because I can’t see reasonable improvements in my muscles.

I don’t want to look bulky (maybe little as I am around 140 lbs) but want to build good muscles.

My diet is pure veg (I can eat eggs). Please suggest what supplements I should take to get best result.

thanks
Stand Up Bean
Fitness Guru
Posts: 434
Post History
 # Posted: 8 Apr 2008 16:47


eat all the leafy greens that give you the essential amino acids. lots of oats, lots of alfalfa.

really you're on an uphill battle, getting the right amounts of everything; you need more calories than you burn in order to build muscle.

plus you need lots of sleep.

there are plenty of proper weightlifters on the site, and i am not one of them. so if dean or bourblaster or someone can tell you what's up, all the better for you.
Bourblaster of Virginia
Fitness Guru
Posts: 304
Post History
 # Posted: 8 Apr 2008 17:24 - Edited by: Bourblaster


Quoting: myliferun
I am 140 lbs, 5’7”, weight training 5 days a week.
It’s about 3 months since I am doing weight training. I am fit and good shape but I want to build some good muscles and I don’t know what supplements I should take. I am not 100% happy with my current progress because I can’t see reasonable improvements in my muscles.


I am going to go out on a limb here and say you are probably an ectomorph who consumes a scant 2000 calories a day. You need to eat, and eat a lot. I would consider at least 3000 calories and 200 grams of protein daily. If you are still doing that with 5 days of lifting a week, you will gain muscle.

You don't need supplements yet. Supplements assist in gains, they don't give you gains. Right now you need to have something.

Eat. for the love of god.

While we're at it, of those five days a week, 75% of your lifting time needs to be spend on:

Squat
Deadlift
Bench
Lat-pull down or Row

I would give a day to each, spending most of your time on each day with that single exercise, then follow it up with secondary lifts for the last 25%.

Like:

Squat
+Lunge
+Box Step-up
+ Lower back exercise

Bench
+ Dumbbell Incline Press
+ barbell curl
+ Abs

Deadlift
+Ham curls
+Lower back exercise
+Abs

Row
+ Hi-Lat Pull, or vice versa with Row
+ Half-bench or nosebreakers


Major lifts + 3000 calories of clean food (200g of protein) = gains

The formula always works.
Dave Nicholson
The Master
Posts: 2089
Post History
 # Posted: 8 Apr 2008 17:37


What he said.

But, being veg, you might want to look into protein supplements. Or eat a dozen or so eggs a day


Bourblaster of Virginia
Fitness Guru
Posts: 304
Post History
 # Posted: 8 Apr 2008 17:39


Yeah, being a veg is going to make it more difficult, but not impossible. Since your goal is just general fitness and to add some muscle I'd say it won't be that hard to achieve with lots of beans, eggs, whey, milk, yogurt, and soy.

If you were going to powerlift, that would be a different matter.
Cindy N
Fitness Guru
Posts: 733
Post History
 # Posted: 9 Apr 2008 01:49


Robert dos Remedios was the 2006 National Strength and Conditioning Association collegiate strength coach of the year, and he's been a vegan for 18 years. It can be done, but you have to work at it.

An excerpt from an interview with Coach Dos:

"Like any athlete, a vegan athlete should be eating all day long: snacking on fruits and vegetables, Clif bars, trail mix, etc. Soy or other vegetable protein shakes should become a part of your performance life."
Cary D
traineo Newbie
Posts: 9
Post History
 # Posted: 9 Apr 2008 02:16


Arun-

Hey im glad to find someone so near my size. I am closer to 5'10 but near ur weight.

Health wise, not "lifting and muscle gain" I take this for vegetarian protien, but also a lot of sprouted beans!

Brewers yeast - http://www.umm.edu/altmed/articles/brewers-yeast-0 00288.htm



Hey im glad to find someone so near my size. I am closer to 5'10 but near ur weight.

Perhaps look into eating alot of organic raw foods, also sprouted foods for better enzymes.

Though its highly recommended that you clean all organic raw vegi's with grapefruit seed extract though and this is very time consuming unless you do it in bulk.


I read through
Quoting: Bourblaster
I am going to go out on a limb here and say you are probably an ectomorph who consumes a scant 2000 calories a day. You need to eat, and eat a lot. I would consider at least 3000 calories and 200 grams of protein daily. If you are still doing that with 5 days of lifting a week, you will gain muscle.


Holy crap... Well I may be a ectomorph by birth also - but how in the heck do you get in 200 grams of protein a day.......... I am fairly sure I can get in 3000 calories if I supplement with hemp oil and whole milk x 2 huge glasses a day....... but wow!

Could you tell me what you eat daily.. or link perhaps?
Cary D
traineo Newbie
Posts: 9
Post History
 # Posted: 9 Apr 2008 02:19


Quoting: Bourblaster

Major lifts + 3000 calories of clean food (200g of protein) = gains

The formula always works.


Would this work for anyone.. any hints on stomach streching techniques if so :X lol
Bourblaster of Virginia
Fitness Guru
Posts: 304
Post History
 # Posted: 9 Apr 2008 13:58


Quoting: CaryD

Holy crap... Well I may be a ectomorph by birth also - but how in the heck do you get in 200 grams of protein a day.......... I am fairly sure I can get in 3000 calories if I supplement with hemp oil and whole milk x 2 huge glasses a day....... but wow!



Uh...easily?

3 scoops of whey in 2 8oz glasses of 2% is roughly 90 grams right there. Between breakfast (3 eggs, 20grams) lunch (turkey burgers and yogurt, 60 grams) and dinner (whatever, but by this point you only need what? 30 grams) it isn't as tough as you make it sound.

Whey is your best friend, it is makes things a lot easier at 24 grams per scoop (depending on quality).

Cindy, it may not be impossible to be a vegan powerlifter, but it sure as hell will be harder and more expensive. I am sure that anyone could do it, it's just going to require a good deal more time, money, effort, and creativity. In the end, I'll take the animals.
Cindy N
Fitness Guru
Posts: 733
Post History
 # Posted: 10 Apr 2008 02:11


Quoting: Bourblaster
Cindy, it may not be impossible to be a vegan powerlifter, but it sure as hell will be harder and more expensive.


I wouldn't think of it myself. Just providing an example, since Arun said he was veg, which would be a little easier than vegan.
Arun Gupta
traineo Newbie
Posts: 4
Post History
 # Posted: 10 Apr 2008 07:21


Quoting: Bourblaster
I am going to go out on a limb here and say you are probably an ectomorph who consumes a scant 2000 calories a day. You need to eat, and eat a lot. I would consider at least 3000 calories and 200 grams of protein daily. If you are still doing that with 5 days of lifting a week, you will gain muscle.


:| some strict advice. I don't know why but i can't eat too much. Maybe thats my appetite power and i hardly take junk foods. However i think i should buy whey protein because my daily protein take is not enough.
My target should be 3000 cal per day or high/less?

Quoting: CaryD
Hey im glad to find someone so near my size. I am closer to 5'10 but near ur weight.


Oops... I am 5'9" not 5'7" its was a typo.

My exercise routine is almost getting six days as on-
Chest, Back, Biceps, Triceps, Shoulders, Legs

Quoting: nicholman
eat a dozen or so eggs a day

Can't even dream about that...
Arun Gupta
traineo Newbie
Posts: 4
Post History
 # Posted: 10 Apr 2008 07:33


My trainer suggested to take mass gainer. I don't think its good idea as i am already taking more stuff then protein?

If i take eggs daily, milk, green food and other stuff which you guys suggested and exercise plus whey protein... is that enough?
Arun Gupta
traineo Newbie
Posts: 4
Post History
 # Posted: 10 Apr 2008 08:00


Quoting: CaryD
hints on stomach stretching techniques

Yes... it would be helpful to know...
Dave Nicholson
The Master
Posts: 2089
Post History
 # Posted: 10 Apr 2008 13:51


head over to fitday.com and start tracking every single thing you eat and drink. the site is free, and will also show you your macronutrient profile. This is important for figuring out if what you're doing is indeed enough. If they don't have your food in their list, you can look up the nutritional info online and add it. Do this daily for a few weeks, and use the information to help tweak what you're eating.
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