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2003/03/30, 03:04 PM
Alright...here's the skinny (pun intended). I'm 68kgs, 5ft 9inches and have a light frame. I'm working out about 5 times a week and include about 30-40mins of cardio most sessions.
I'm wanting to add between 5 and 10kgs maximum but want to add muscle not fat and am concerned that if I hit the weight gain powders, I'll be adding fat not muscle to my frame.
I haven't been using any powders to date an have noticed a reduction in body fat and an increase in definition but not a huge difference in muscle size. Ideally I want to build muscle size but not at the expense of gaining body fat.
My diet is well controlled with a bad food day once a week and healthy eating for the remiaining 6.
Any advice will be well received.
suntrakr.
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2003/03/30, 08:14 PM
You are right, skip the weight gainers. They are nothing but sugars and fillers for extra calories. this may sound odd, but add some fat to your diet. Healthy fat, like olive oil, flax oil, and cold water fish. Healthy fats actually help metabolize fats, and also help maintain muscle mass. Extra carbs will result in excess glycogen, thus added fat.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/01, 05:35 AM
Thanks for the feedback. Much appreciated. It still leaves me in a dilema as to what can be used to speed up the bulking process (without adding fat). Sure I'm hearing what you are saying about healthy fats (which I make sure I include in my diet) but as you say, the will only help to "maintain muscle mass" not give the building blocks to increase muscle mass.
Is there a weight gainer that doesn't use sugars or fat as its base? After your post, I checked the ingredients on my gainer (fortunatly just a small tin) and it sure had a heap of sugar in it.
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2003/04/01, 05:55 AM
If you are set on getting a good gainer, check out Cytogainer by a company called Cytosport, these are the specs:
Serving Size-4 scoops
Fat-5g
Carbs-80g
Sugar-5g
Fiber-4g
Protein-56g (100% Whey protein sources)
This is an excellent product, I used to use it and put on very high quality lean mass with it. The shake is very smooth and can be mixed in a shaker cup, NO BLENDER! It tastes very good also. You can get it off DPSnutrition.net for about $17 a jug.
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2003/04/01, 06:24 AM
Great, thanks for the info dahayz. I'll definitely look into it. I'm London based at the moment, so not sure if I can pick it up over here but will see. bb1fit...any thoughts on this? Is it a good alternative and still help me meet my goals?
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2003/04/01, 05:18 PM
Here's a great weight gainer shake that I use:
2 cups skim milk
2 tblsp natural peanut butter
.5 cup fat-free cottage cheese
40g protein powder (MRP for me, but whey is fine)
1 tblsp. flax oil
1 can fat free yogurt
1 banana
All good clean calories. I don't know the exact values, but if you plug the ingredients into fitday, it'll tell you.
Protein is the building block for muscle. However, the other macronutrients facilitate the process. Despite common knowledge, dietary fat is essential to human body function. This is especially true in males where dietary fat is essential to the production of testosterone. So, more fat ends up equaling more muscle. Don't go overboard, your testosterone levels have certain elastic constraints based on your genetic, so if you eat 200g of fat a day, don't expect miraculously better results than if you ate 75g.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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