I just started working out last week and would like to get some advice so that I do it correctly.

I'm thin. 5'9" and 140lbs.

I want to get more mass quickly.

I'm currently drinking muscle milk right after I workout.
should I drink something else? like more hardcore stuff from GNC?

also should I run before or after working out?

any other tips would be helpful.

thanks

 

Here's how I gain weight.

Wake up in the morning, eat two single sized bags of cheeto's and a dr pepper. For lunch I'd go to mcdonalds and get a double quarter pounder with cheese, large fries and dr pepper. For dinner I'd hit up a restaurant and get a sirloin cooked medium, loaded mashed potatoes and gravy with corn on the cob and bread, wash it down with a beer. at around midnight i eat half a block of cheese with a can of fruit coctail and some tea.

I'm 5'8" 210 and don't exercise at all.

 

its best to drink ur protein throughout the day. always drink one in the morning no matter what. morning is when your body craves protein the most. your body can only absorb so much at a time, so spacing out protein intake is best for optimal gain.

i drink 1 scoop of syntha six every morning. just to maintain my weight of 175. i am not trying to get bigger but protein shakes are cheaper than buying meat. so thats why i take it.

for a while i was addicted to protein shakes, would drink them even when not working out. 1 banana, 1 scoop of peanut butter, 8 oz milk, ice, 1 scoop syntha six protein, 1 oreo, and thats like 600-700 calories. tasted so good tho. damn i want one right now.

 

Many years ago there was an article in the Los Angeles Times about an American sumo wrestler. Apparently he couldn't stand the fish that Japanese sumo wrestlers eat to gain weight, so he ate pizza and pasta and drank beer.

There's your recipe.

 

 

drinking a protein shake is good but it's going to help build muscle and not necessarily put on mass. If your goal is to gain more weight or muscle mass, you need to look @ what you eat and eat more but split up your portions throughout the day, starting off w/6 small portions a day. It's great to take in a protein shake after you've hit the gym but also think about drinking one 45 minutes prior to working out as well. Since you are just beginning, just to let you know muscle milk is a caseine protein which is a slow protein, so it's best to take it @ night before you rest or in the morning, you need a good whey protein before and after workouts since it's a faster digesting protein and will break down a lot faster then your muscle milk.
If your looking to gain mass, remember that you need atleast 15 calories per pound of body weight (140lbx15g=2100 calories) you need just to sustain your current weight, depending on how long you workout you burn about 7 calories per minute, so if you work out for an hour that's 420 calories burned minus 2100 means your only taking in 1680, so you'll actually end up losing weight instead of putting anything on, so make sure your eating enough HEALTHY food containing good calories. Also take in atleast 1gram of protein per pound of body weight.
If your lifting weights, it's best to run after your workouts and try to limit your cardio 2-3 days per week. Try not to run on days when your doing your back or biceps. If you haven't planned out a weekly workout schedule, you could start off w/chest, triceps on monday, legs tuesday, wednesday off, thursday back & biceps, friday shoulders/ traps and throw your cardio in on tuesdays and fridays after your workout. Make sure you get enough sleep @ night since that's when you recover most, a couple of helpful supplements to consider are creatine and glutamine. Let me know if you have any other questions.

 

I was basically the same exact build as you. 6' 1 ~145lbs (that was about 2 months ago). I'm now 170lbs @ 10%bf.

The best advice is eat eat eat. Not to the point of stuffing yourself, but ALWAYS have some kind of food in your stomach; thats basically the key.

As far as workout goes, lift heavy. Make sure the weight is heavy enough so you can ONLY do ~6-8 reps per set (do about 3 sets per exercise). That will build you mass along with strength. Also do some cardio for about 10min after each work out. Cardio has been proven to increase the bodies ability to absorb nutrients and with it only being 10min, your not going to burn fat.

Drink whey protein when you wake up and immediately after a workout. Either drink casein protein (or eat it in certain foods like cottage cheese / milk / etc) right before you go to bed as it takes ~7 hours to digest.


The most important thing is to remain focused and STICK WITH IT. Your not going to see changes over night unfortunately.

 

Just to add on spec's ^^^ good advice, go heavy on your big muscles; back, chest, legs. Your other muscles such as shoulder's, triceps, biceps, forearms, calves and abs you don't need to go heavy and you could push more reps, 10-12. Before you go heavy, work on form first, build strength, then start throwing on more weight. Remember to hit your back, chest & legs or your not going to gain any mass. And definitely stick to a routine for atleast a month, then start switching it up since your muscles will get use to the workout, thus not growing anymore.

 

steroids.

 

[QUOTE=clayzS2k,Jun 24 2008, 02:48 PM] drinking a protein shake is good but it's going to help build muscle and not necessarily put on mass. If your goal is to gain more weight or muscle mass, you need to look @ what you eat and eat more but split up your portions throughout the day, starting off w/6 small portions a day. It's great to take in a protein shake after you've hit the gym but also think about drinking one 45 minutes prior to working out as well. Since you are just beginning, just to let you know muscle milk is a caseine protein which is a slow protein, so it's best to take it @ night before you rest or in the morning, you need a good whey protein before and after workouts since it's a faster digesting protein and will break down a lot faster then your muscle milk.
If your looking to gain mass, remember that you need atleast 15 calories per pound of body weight (140lbx15g=2100 calories) you need just to sustain your current weight, depending on how long you workout you burn about 7 calories per minute, so if you work out for an hour that's 420 calories burned minus 2100 means your only taking in 1680, so you'll actually end up losing weight instead of putting anything on, so make sure your eating enough HEALTHY food containing good calories. Also take in atleast 1gram of protein per pound of body weight.