<p>anyone have any tips to help me out on gaining some extra mass?</p>
<p>i'm not TOO much of a skinny guy... 5'9 140 lb, but i'm gettin taken to school sometimes in games and would like to know if any of y'all had some ideas on how to get bigger and stronger, it could be anything, from gym exercises to nutritiion suggestions</p>
<p>also, does anyone know if that creatine stuff really works?</p>
<p>When you say in games, what sports are you talking about? That will help me. </p>
<p>First off, to get big, you have to eat big. LOTS OF CALORIES. Good calories though (lots of protein, complex carbs, not a lot of fat). There are a lot of good nutrition calculators on the net. I recommend the ones on bodybuilding.com. Second off, drink lots of water. LOTS OF WATER. Don't drown yourself or anything, but keep a bottle with you throughout the day. </p>
<p>As for supplements, take a good multivitamin. GNC's mega man is good, but if you get another one, try and get one for men and without iron if possible. I use one with iron though so it doesn't really matter.</p>
<p>I would recommend you buy a big jug of 100% whey protein. Optimum Nutrition and American Whey make pretty good tasting ones. Mix it with skin milk though and take one or two throughout the day, especially one right after your workout. I take creatine and it has worked really well for me. I took it last year and gained 30 pounds (although not all because of creatine) and have gained a lot of muscle since I started taking it a couple weeks ago. You have to drink a lot of water though because Creatine stores water in your muscles therefore making your muscles look larger. Cut out caffeine and drink mostly water. Some people talk about creatine hurting your kidneys but all scientific research disproves this but regardless make sure to drink a lot of water because I didn't for a while the first time I took it and had some soreness in my kidney area. I started drinking water though and it disappated.</p>
<p>Also, eat 5 or 6 small meals throughout the day. I can't stress enough getting high quality whey because it really helps. If you want to go all out, get some Casein protein and take a shake before you go to bed because it is the slowest absorbing protein. If you can eat canned tuna, eat a lot of it, as long as eating chicken breasts.</p>
<p>Hope this helped. PM me if you have any more questions.</p>
<p>I totally agree with BCgoUSC, he's got the right idea 100%. I also take creatine, not for weight gain but for performance. If you are looking for weight gain BCgoUSC has got everything down to a T, but if you want to be really strong as well you are gonna need to put in hours in the gym as well as running, jumping or whatever sport you are taking about. I have gained about 10 lbs due to weight lifiting most of it muscle, but it took a good 6 months to do it. To let us help you more do what BCgoUSC said and let us know what kind of sports you are taking about. Different sports require different modes of discipline to train an athlete.</p>
<p>it's for lacrosse, so i still need to be able to run quite a bit, but it'd be nice to gain some muscle so i don't get bowled over as much</p>
<p>Ok if it is for lacrosse you need to get some of what is called L Glutamine. It is an amino acid that will have an anti catabolic effect (keeps your muscles from breaking down when you do aerobic stuff) and also will help in protein synthesis with all of that whey protein that you will be taking. </p>
<p>The creatine will not only help you with gaining muscle, but also helps with short bursts of energy. You are going to have to spend a lot of time in the gym (preferably 5 days a week, doing a different muscle group each time so that your muscles have time to grow because most of muscle growth is done when the muscles repair the microscopic tears that exercise gives them). </p>
<p>If you have any more specific questions, I'm sure we can help. I wish prohormones were still available so I could recommend a M1T or 1AD cycle to you and help you with that, but unfortunately they were outlawed 2 months ago. I never took them but I know a lot of people who did and have done a lot of research on them. Oh well...</p>
<p>I just thought about it and you might want to look into some BCAA's (Branch Chain Amino Acids). They should also help you aerobically, but if you get Optimums Whey Protein, they are included in the mix.</p>
<p>thanks for the good advice... i'll try to follow it, and PM if i have questions... heh</p>
<p>one thing though, do you know what kind of places stock creatine and whey protein?</p>
<p>If you have a place called Vitamin Shoppe or GNC, those would be the most available. Vitamin Shoppe is cheaper.</p>
<p>If you can, order them on the internet as they are much cheaper.</p>
<p>Don't waste your money on Cell Tech or Nitro Tech or anything like that, just get Whey Protein and Creatine Monohydrate.</p>
<p>PM if any questions.</p>
<p>I wouldn't recommend taking creatine during your season for two reasons. First, you run the risk of dehydration (creatine increases the amount of water in your muscles). Second, I doubt that you're going to have the time (and energy) in season to do the weightlifting needed to use the creatine you'd be taking. Creatine might not be a bad idea for off season though.</p>
<p>i agree with just<em>forget</em>me.....if you start creatine during lacrosse you definitely run the risk of dehydration</p>
<p>i just wonder, BCgoUSC said "Creatine stores water in your muscles therefore making your muscles look larger.".. wouldnt it only good for look, since it only make it look larger???</p>
<p>also i heard taking protein (actually p.diddy for an example) and getting all muscle .. doesnt really help performance and all..</p>
<p>ohk. i am really stupid at this stuff. i am just wondering people. enlighten me :D</p>
<p>creatine does store water in your muscles but your body makes it naturally to help ADP convert back to ATP when your muscles are releasing short bursts of energy. So when you are working out you can work out longer and harder. I use it for performance and so far I have noticed a decent difference in my recovery times. After longer sprints I can recover faster and run the next ones faster.</p>
<p>Right. It stores muscles but also increases ATP which causes you to be able to work out longer therefore increasing the potential for muscle growth.</p>
<p>Protein is good for almost any athletes.</p>
<p>Where do you buy creatine</p>
<p>GNC.
If you can buy it online do that because it is much cheaper.</p>
<p>Dude I'm like 5'10'' 135, I should be complaining more. I actually have fairly defined muscles, but they aren't that big, my bones are kinda fine so that's why I'm lighter than I should be. Any tips for me?</p>
<p>Also if I'm a 5'10'' sophomore with a 6'0'' dad, 5'4'' mom, and a few relatives over 6'0'', tallest at 6'5'', what are the chances I could hit 6'0''?</p>
<p>Yeah so basically I'd like to hit 6'0'' which can't really be helped, it's a matter of genetics I'm assuming. And I'd like to gain some more muscle particularly in the arms.</p>
<p>Do what I said in earlier posts about Creatine and Protein. You should pack on some weight pretty fast and working out hard and often is a must. You could look into some HGH (Human Growth Hormone) but I really wouldn't recommend it.</p>