Question for the weight lifters

[Hardline]

I am just getting back into lifting weights after a 10 year absence in the weight room. I was a power lifter and played football for from 5th grade to varsity.

But I would like to know what would you gym rats recommend for supplements,protein powder for shakes. Amino acids. or anything else you would recommend to pack on muscle mass and strength.

Btw... I haven't ruled out steroids.

 

[Rack]

I started lifting weights again while out here in Afghanistan after taking 16 years off.

I eat lots of protein and cut down on calories and carbs. That's it. I've lost 23 lbs so far and have put on quite a bit of muscle. Not my business, but why are you bulking? Competition or just want to be bigger? If you've been out 10 years then you're getting up there in age. That extra weight (be it fat or muscle, doesn't matter) will not be kind to your joints. JMO

 

[maxdallasfan]

I am just getting back into lifting weights after a 10 year absence in the weight room. I was a power lifter and played football for from 5th grade to varsity.

But I would like to know what would you gym rats recommend for supplements,protein powder for shakes. Amino acids. or anything else you would recommend to pack on muscle mass and strength.

Btw... I haven't ruled out steroids.

I used to lift, but now I tend to revert to the ways of the Gladiators. They were not big or muscular....opposite of what is depicted in the movies. In fact, Gladiators were slightly over weight, with a nice amount of belly fat.

Belly fat? Yes. The reason was that if they got sliced in the gut, then it wasn't life threatening.

FOR I AM SPARTACUS!

 

[Future]

Unless you're bulking for some particular reason, there really is no need to take supplements.

Just eat crap tons of chicken and you'll develop healthy muscle that won't fade as fast

 

[Fletch]

Unless you're bulking for some particular reason, there really is no need to take supplements.

Just eat crap tons of chicken and you'll develop healthy muscle that won't fade as fast

The more under cooked, the better!

 

[Idgit]

I use Optimum Nutrition whey isolate for protein powder.

http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI

Taste is good, lots of flavors, good protein/AA profile, and it's relatively affordable on Amazon if you're just looking for a good supplement.

 

[TheCowboy]

Vitamins, fish oil, creatine, and whey protein are staples.

Food is more important. Eat one gram of protein per pound of bodyweight. These are the most simple steps in bodybuilding.

 

[Teren_Kanan]

Vitamins, fish oil, creatine, and whey protein are staples.

Food is more important. Eat one gram of protein per pound of bodyweight. These are the most simple steps in bodybuilding.

This pretty much sums it up.

Multi Vitamin, Fish Oil, Creatine. You can take these daily, and safely.

As for Whey Protein. If you're not tracking your protein I wouldn't really recommend it. It can easily just amount to extra calories you don't need. There is no reason to take whey if you get enough protein in your diet.

If you are serious about Bodybuilding, the absolute most important thing is tracking your diet. I don't mean clean eating or anything like that, but simply tracking your intake. Too little calories and you will not gain strength/mass, too much and you will get fat faster than your strength improves. Your Carb/Protein/Fat intake will have more to do with your body composition, I'd pay attention to that as well.

Myfitnesspal.com if you are interested. really simple to use Phone app to track everything.

If you used to be a power lift, I'll just assume you don't need actual lifting advice =p
If you are interested in steroids I would certainly avoid that road until you are well into progressing naturally. Make sure it's something you will keep up with first. Diet is even more important if you are going to ride that bike.

 

[YosemiteSam]

Lots of candy and cakes.

 

[TheCowboy]

Also buy a food scale to weigh your food in order to get the right reading of protein in your meals.

 

[CyberB0b]

Sorry to hijack, but I'm fat and weak. I just started running and lifting and want to do more compound exercises. What's a good weight to start squatting with? I saw somewhere to start at 75% of your body weight.

 

[Jenky]

Sorry to hijack, but I'm fat and weak. I just started running and lifting and want to do more compound exercises. What's a good weight to start squatting with? I saw somewhere to start at 75% of your body weight.

Use the barbell first. Seriously, when starting off, form and technique are more important than weight. Search youtube for proper ways/techniques to do high bar, low bar, and front squats.

There's actually a lot involved in a squat. It's one of the most intimidating exercises in the gym.

 

[garyv]

I'm older in low 50's but soon wanting to join a local gym. For my age arms aren't bad
now legs both thigh and calves are too skinny. Usually if I lose weight its always been
in the lower body and a belly kind of stays. I do get lots of tummy issues since 2012
due to Gallbladder removal but was curious are there foods or exercises that help
target the lower body like thighs and calves ? really when I just start eatiing more it
primarily stays in the belly area and more tummy issues start.

 

[Teren_Kanan]

Use the barbell first. Seriously, when starting off, form and technique are more important than weight. Search youtube for proper ways/techniques to do high bar, low bar, and front squats.

There's actually a lot involved in a squat. It's one of the most intimidating exercises in the gym.

This.
If you're going to do the compound lifts (Squat, Deadlift, Bench) please put form first and foremost before you start actually trying to use heavy weight. Squating incorrectly can mess with your lower spine.

 

[bounce]

Sorry to hijack, but I'm fat and weak. I just started running and lifting and want to do more compound exercises. What's a good weight to start squatting with? I saw somewhere to start at 75% of your body weight.

Absolutely don't start with 75% - you'll break yourself. If you want a good program to start off with on compound exercises, try something like Stronglifts 5x5 (http://stronglifts.com/5x5/). Squats, Bench, Deadlift, OH press, and BB row. All start with the bar, and you add weight each day. 3x a week. A good simple program.

Also, on squat, if you've never done it (or not in a while), you may want to start doing some third world squats w/o weight, first. Work on your hip flex and ankle flex. If you just jump in with a lot of weight, I can almost guarantee that your form is going to hurt your progress more than help. Watch some videos on form - this guy is great:

 

[Jenky]

Absolutely don't start with 75% - you'll break yourself. If you want a good program to start off with on compound exercises, try something like Stronglifts 5x5 (http://stronglifts.com/5x5/). Squats, Bench, Deadlift, OH press, and BB row. All start with the bar, and you add weight each day. 3x a week. A good simple program.

Also, on squat, if you've never done it (or not in a while), you may want to start doing some third world squats w/o weight, first. Work on your hip flex and ankle flex. If you just jump in with a lot of weight, I can almost guarantee that your form is going to hurt your progress more than help. Watch some videos on form - this guy is great:

Alan Thrall's video is very good. I highly recommend it. He has other ones for deadlifting, benching, overhead press, etc.

 

[CATCH17]

I am just getting back into lifting weights after a 10 year absence in the weight room. I was a power lifter and played football for from 5th grade to varsity.

But I would like to know what would you gym rats recommend for supplements,protein powder for shakes. Amino acids. or anything else you would recommend to pack on muscle mass and strength.

Btw... I haven't ruled out steroids.

First off.. Rule out steroids.. There is no point to take them unless you are competing to be Mr Olympia.


Lifting weights and supplementing should be about your health.


As far as protein powders go just take the one you can afford that tastes the best.


If you like Chocolate then you can get 5lbs off of vitamineshoppe.com for 40 bucks.

You can also go to the Grocery store and get a lot of lean meat with that money instead.. Chicken breasts, Fish, 93/7 ground beef are my staples.


For other supplements I would recommend Fish Oil, Vitamin D3, and a Multi Vitamin like Centrum.


IMO, buying Amino Acids is a waste of money as you should get plenty from food.

 

[CATCH17]

Also buy a food scale to weigh your food in order to get the right reading of protein in your meals.

Agreed...

You'd be shocked at how much you're either over eating or under eating.

If you're eating a lot of lean meats you'd be shocked at how few of calories that you are actually getting.




As far as Diet, what works best for me is Low Carb because:

A) I work Monday - Friday and it's easy for me to stick to a weight loss program on these days

B) On Sat and Sun the downtime makes it harder so if my carb intake goes up on those days it's not a big deal and if I survive the weekend and keep the carbs low then it turns into a win win situation

 

[CATCH17]

I'm older in low 50's but soon wanting to join a local gym. For my age arms aren't bad
now legs both thigh and calves are too skinny. Usually if I lose weight its always been
in the lower body and a belly kind of stays. I do get lots of tummy issues since 2012
due to Gallbladder removal but was curious are there foods or exercises that help
target the lower body like thighs and calves ? really when I just start eatiing more it
primarily stays in the belly area and more tummy issues start.

You can't spot reduce fat. When you lose weight your body decides on its own where it will take fat from.

For guys we usually lose fat in our arms, face, and legs first and our fat still hangs out around are stomach and low back. That fat is the last to go.


What are the "tummy issues"? Like Gastrointestinal problems?



As far as exercises go start out with something simple like working out 3 days a week (all of these lifts can be found on youtube and I recommend looking at Scotthermanfitness or buff dudes channels for tutorials of these lifts)

Do a incline dumbbell bench for chest

A Dumbell press for shoulders

Rear Delt cable pulls
-
next day do some upright and seated rows for the back With some Front and Side Planks at the end.
-
For legs do the squat.. If you don't want to Squat then look up Goblet Squats on youtube and do those instead with some lunges and hamstring curls.
-

3 days a week and it shouldn't take you any longer then 30 to 45 minutes.

The key is to focus on diet for weight loss

 

[CATCH17]

Sorry to hijack, but I'm fat and weak. I just started running and lifting and want to do more compound exercises. What's a good weight to start squatting with? I saw somewhere to start at 75% of your body weight.

I would study squatting vids on youtube and start out with doing goblet squats and plank exercises for a month or 2 to strengthen all of the muscles that are involved in squatting.


Also the amount of weight just depends on the individual.

Just put on some weight that you are comfortable with and try to concentrate more on your form then lifting heavy.

IF you can only squat a 100 pounds for 8-10 reps then only squat a 100 pounds. It doesn't matter.