building muscle mass without using suppliments?

• do you know how to build noticable gains in muscle mass without taking the risk of getting hurt using suppliments?
• any diet ideas?
• any training ideas?

 

Workout.

 

Diet:
-eat protein and fiber at every meal
-low GI carbs for the most part, except for post-workout, when you want to introduce fast carbs (white bread, potato, etc)
-eat plenty of veggies
-milk

Exercises:
-big compound lifts - bench, squats, deadlifts, pullup, cleans...
-you can do an olympic lift style, but i would only do this if you can be taught the olympic lifts from a person who knows how to coach them
-lift heavy

workout programs:
-theres lots of programs out there. a great book to read is Starting Strength by Mark Rippetoe and Lon Kilgore. teaches the bench, squat, deadlift, and clean. and has program to follow in it.
-another book is New Rules of Lifting by Alwyn Cosgrove and Lou Schuler (http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383) - has hypertrophy, strength and other work out programs to follow. this is a great book for a beginner.
-T-Nation has great forums and great articles.

 

Excersising, lifting weights and eating a high protein diet (fish, meat, etc). Seems to be working for me. The excersise will burn off body fat and the protein will rebuild muscle

 

yeah,

No shit either you're an asshole or you're just really stupid. I got that part down, but for your information there is more to it than that. everyone is different and the diet is the key. so if you dont have anything useful to say, shut your trap.

 

oh, and theres nothing wrong with supplements. just do your research. whey protien supps, fish oil, and multi-vit are great. remember, there just supplementing what you can't get in your diet.

you can also had in creatine. but whey protien, fish oil and multi-vitamins are great.

 

Fitzy21,

nowe that was more of the response i was looking for. thank you. I will take into consideration everything you have said. I was reading a website called musclenow.com and he was saying a lot of the same things. thanks again and i hope something works for me. my metabolism is so fast that before my body has the chance to build any muscle it is all burned off. i have stayed at the same weight of 121.5 since my freshman year of high school. i have become much much stronger but have not gained any weight or size.

 

Yeah, try doing your own research next time.

 

you need to eat...eat A LOT. squats and milk, squats and milk

i really would consider getting a whey protein supplement. even nocturnal feeding - get up in the middle of night and eat something. if your 121, since freshman (7-8 years?) then you need to eat man...eat a lot.

 

Whey protein is the whey forward! I've gone down two belt sizes (through loss of body fat), yet gained weight. And my arms arm now noticably bigger after two months. If you have a local health food/supplements store, ask their advice.

 

Be careful with milk before/during workouts, I was told that it can cause lactic acid to build up in your muscles and cause cramping.

 

depending on the supplement, many arent bad for you.

i take whey protein, creatine, and a multivitamin

whey protein for example is just a millk derivative. they put it in baby formulas

 

its not your metabolism youre just not eating enough. if your metabolism was so fast you couldnt put on weight you'd be dead

i mean youve already put on apparently 121.5 lbs theres no magical law holding you back from putting on more.

 

i have a question
how do u take whey protien?
its a powder isnt it?
do u put it in food and drinks or what?

 

mix it with your drink...make shakes with fruit in it...can do a lot with the powder...

 

lift heavy weights with low reps too for size, this rips them all to hell and as they rebuild u get the bulk like 3, 4 sets of as low as 5 reps
whey is fine, natural and u can get a few 1000 cals into u in one drink

peace man

 

How often should you drink whey shakes?