Supplement

[runin90lx]

I started back lifting weights recently. I'm 6'4 180. Tall anf skinny. I'm looking at bulking up and print some muscle and weight on. I'm currently attempting to cut out fried food as much as I can, and eating Lots of protein. The only thing I have been taking so far is creotine. Is there any more good supplements that I should look at adding to help?

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[jdgregory84]

Eat more.

[lowfast]

And then eat some more.

[BERT]

protein and calories, protein and calories

[Big A]

To reiterate the above, diet is 70% or more responsible for how we look and perform, both when dieting and when bulking. The best thing for anyone to have, in both cases, patience and a commitment to a long-term plan.

Regardless of what the "fitness" industry tells us, each persons body, when diet and training are maximized, will burn fat or build muscle at a rate of X. Though there are supplements that will increase your body's efficiency to a factor of say X+0.01, the primary benefit of the supplements out there that "work" is that they help to motivate you to eat better (depending on the goal), and train harder.

This is where the patience and long-term planning come in, because if you are expecting and trying to gain muscle by a factor of X+5, knowing that X is where you need to target, you'll end up with a bunch of unwanted weight (fat & water), and still only gain lean muscle at a factor of X. Assuming that you are just doing this for aesthetics, fun, and ego, you will then be in a position to try to lose the added fat as quickly as you gained it, and will sacrifice the new muscle in the process. You are now firmly planted on the diet yo-yo that many of us are all too familiar with.

The better way to go about it is slowly try to find what your X is, and continue that pace for however long you need to reach your target weight. Straying too far from X won't produce faster results, it will only push you farther away from the end goal of lean, big, and strong, and create more work on the back end to trim back down. Eat more clean calories, continue to steer clear from fried foods and sugar, and back off slightly when you start adding fat.

This is NOT what the supplement industry wants you to hear, because they make billions on people stuck on that fast result yo-yo, and I can attest through years of experience, most of it is simply a waste of money and spinning your wheels figuratively, if you aren't committed to a long-term plan.

All that said, if you are committed to long-term progress, and not blinded by all of the 30-60-90 day miracles, some supplements can be used in conjunction with a solid diet to keep your motivation up, and gains maximized. Protein powder and glutamine are at the top of the list, and creatine, which you mentioned, is good for initial motivation, as well as breaking through plateaus down the road. You do need to realize that the water-weight and strength spike will go away when you take a break from it, so mentally prepare for that, and don't freak out when you drop a few reps and scale lbs. All you are losing is water weight and the added ATP production, not actual muscle or true strength. This temporary nature is true of all OTC supplements, so just be cogniscent of that, and don't get derailed by the cyclical nature, it's all part of long-term growth.

[stangin4lyfe]

With your genetics, I wouldn't worry very much about what you eat...You're 6/4 180lbs.
Just EAT, EAT, and did I mention...EAT?!?!?!
And when you forget to eat or feel full...GO EAT!!!

[matts5.0]

Im about 100 pounds heavier and maybe 17% body fat(prolly less) at about the same height.. You need to eat, and the eat more. Work your ass off in the gym and lift heavy. Creatine is one of the most researched supplements out there, it works a bit, it's not needed though. If you find motivation lacking, get a good pre workout drink, most have some form of creatine. Good luck, now go eat.

[runin90lx]

i started using the "myfitnesspal" app to keep up with what i eat. here is what i have since last friday when i started it. how do these numbers look?
fri-2715 cal
sat-2944 cal
sun-2794 cal
mon-2587 cal
tue-3318 cal

[Big A]

That looks a little low for you, I would target 3k a day absolute minimum, and eat up to 3,500 often.

[runin90lx]

That is s pretty accurate count. But I know I always forget to add in tea fir drinks and probably a snack here and there. I woukd say I AVG probably 3000-3200 calories. Never Thaught I woukd get tired of eating lol

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[Big A]

That is s pretty accurate count. But I know I always forget to add in tea fir drinks and probably a snack here and there. I woukd say I AVG probably 3000-3200 calories. Never Thaught I woukd get tired of eating lol

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I've read a few body builder's meal plans over the years, and though I like to eat, the thought of consuming that much food EVERY DAY is sickening. Add too much of the food that is fun to eat, and you'll end up adding more fat than muscle unfortunately.

[BERT]

I've read a few body builder's meal plans over the years, and though I like to eat, the thought of consuming that much food EVERY DAY is sickening. Add too much of the food that is fun to eat, and you'll end up adding more fat than muscle unfortunately.

If I can't eat that, I might as well die. There's a reason I still have this mini gut on me lol

[Big A]

If I can't eat that, I might as well die. There's a reason I still have this mini gut on me lol

I totally agree, that's why we have to work on what "too much" is. There's a middle ground between enjoying good food, and being in shape, I just haven't seemed to find it yet.

[BERT]

I totally agree, that's why we have to work on what "too much" is. There's a middle ground between enjoying good food, and being in shape, I just haven't seemed to find it yet.

lol

What's bad is 2 weeks ago by gf brings me cookies and my mom makes one of my favorite deserts. Let's just say the scale went up a tad last week. Luckily I seem to have a good metabolism and that weight is already coming off

[Big A]

If it was as easy to "work out" self control as it is to work out my pecs, bis, etc, we'd all be Mr. Universe.