i'm brand new to this!

[spikedcow]

I am new to bodybuilding and have started a new 4-5 day a week workout plan.
All I am supplementing myself with is basic protein shakes. I was hoping to get some advice on what further supplements to take to boost my gain?

[spitfire]

welcome to cbb

Tell us a bit more about yourself. What are your stats? Weight, height. Are you skinny, fat?

Basic protein shakes is good and maybe creatine later on. But you'll need to develop the discipline of training to achieve your goals. Dieting (eating properly) is going to play a huge part in your muscle gains. Read this forum and absorb all the info you can. It has all the info you need to reach any goal you want.

But it's not as easy as popping a pill. You need to train hard, develop the training discipline and eat right. How are you eating now? What's your calorie intake? How much is the ratio of fat/protein/carbs i nyour diet?

[Doryphorus]

When I first started I tried a lot of different supplements... N.O. Xplode, GAKIC, Cellmass, Nitrix, ZMA/Tribulis etc. But to be honest, and I'm sure I'm not the only one who's experienced this, I could have saved myself a shit-ton of money if I just spent the time and got my diet down pat instead. I'm not sure how your diet is, but if it's not great, it's definitely something to think about.

[spikedcow]

I'm 6'1'' skinny with a small gut. I hover between 165 and 175 pounds. I'm very active but need diet advice for someone that works alot and can not always get the best foods in a short break.
I work out on average 4-6 days a week

[rickyboy36]

I'm 6'1'' skinny with a small gut. I hover between 165 and 175 pounds. I'm very active but need diet advice for someone that works alot and can not always get the best foods in a short break.
I work out on average 4-6 days a week

Bro..all i have to say is this:If you eat enough and train hard..you can easily..and i said EASILY gain 20lbs of lean mass in your first year.

Now from what I gather,is you burn calories easily.You're probably an ectomorph.With that said,bye your self a weightgainer.Try and have 2 1000 calorie shakes a day.One in the morning and one after your workout.The one after your workout try to avaoid fats.But as a newbie,it wont really matter much cause your body will take up everything at this stage.Of course reall food would be better,but you said you didnt have time,so go with that.

For the rest,try to eat another 4 meals a day with at least 700-800 cals in them.As an ectomorph you need to EAT.Also make sure every meal has about40-50 grams of protein in it.Protein can come from eggs,meat and milk.Every week check your progress on the scale and try not to gain more than a lb a week.Yes,you will gain some fat bro,but thats part of the game.Dont worry about it cause after you can go on a "cut" and we will help you with another diet to achieve your goals.

Do this for about for about 5-6 months(and beleive me you will be gaining big time)..then you can add some creatine if you want.

As for your workout,you dont need any special program now.Like i said, a newbie will gain doing no matter(or almost) so stick to the basics.I'd do a 2 on,1 off.Example:

MOn:chest,triceps
Tues:Back biceps
wed:OFF
Thurs:Legs
fri:shoulders,abs
Sat off
Sun:optional;..either take off or repeat

And bro..as much as this sucks,you need to train your legs.Your legs will give you a base to work your top part later on.Plus,people look funny when there legs are out of proportion.

I would also make a log of the exercises,weights ,sets and repetions of everything you do.Remeber that you want to progress on each exercise either my increasing weight..or by increasing the reps the next time around.Progression=muscle.

Id do about 12 sets for big muscles and 9 sets for the smaller ones.Dont go too heavy now so stay in the 8-12 range as far as repetion goes

goodluck bro

[rickyboy36]

ohh ya.AS for cabs oatmeal,rice,potatoes,pasta are a good source.Seeing your an ecto,id be craming down at least 50% carbs on your overall diet.Try to get alot of them in your 4-5 first meals.At night,you can eat some good fat(olive oil,flaxoil) with proteins.Like peanutbutter,cottage chesse,chesse,salads with olive oil dressing,nuts,ect

[Dozer1980]

Great advice ricky

[spikedcow]

thanks for the advice

[Born2Juice4Ever]

Consistencty is a key element in bodybuilding.

Welcome to CBB, stick around, and def welcome to our world!!!


B2J

[Dragoon]

Also don't cheat yourself, I see so many new guys in the gym tryin to lift way more weight then they actually can. Make sure you're form is correct and don't worry about how much you lift, it'll come in time.

[swolegantor]

Read Starting Strength.


Read starting strength again.


Read starting strength aproximately 15 more times.

Perform the Starting Strength routine until it stops working.

Read Practical programing

Read Practical programing

Train some of the routines from Practical programing

At this point you should some semblance of an idea of what your doing maybe.

[the-vanilla-gorilla]

Welcome to CBB


The gym is a good addiction !! if you stick to it!



Its all gonna be trial and error for you for a lil while but once you learn about trianing and your body and the things you need to do to be on the road to huge.!!!


ITS WORTH THE WAIT!!



TVG

[Benny62]

Protien shake a good multivitamin and good nutrition is all you need for the first 3-5 months, you should see some good gains in this time if you stick with it. Then you can add supplements like a creatine pre workout and post workout combo to push you to the next level. I like Gaspari and BSN brand supplements for these. good luck and enjoy the site!

[the-vanilla-gorilla]

Protien shake a good multivitamin and good nutrition is all you need for the first 3-5 months, you should see some good gains in this time if you stick with it. Then you can add supplements like a creatine pre workout and post workout combo to push you to the next level. I like Gaspari and BSN brand supplements for these. good luck and enjoy the site!

good advice!!


TVG

[waderow]

how old are you bro, or did I miss that. 6'1 and 160 pounds should be a tall 16 year old.

It has already been said, but you need to double your calorie intake at least. Mass gainer shakes, but do not live off them as you will regret it. Meat. Potatoes. Pasta. Chicken. Eggs. Eat like a fat man at foody goodies buffet. Lift heavy and controlled, and concentrate on mass exercises such as dead lift, bench press, squats, and then repeat. Lift for an hour, then go home and eat more. If you are spending 2 hour work outs in the gym its too long. You will always be small as you are over doing it and breaking down and feeding on your own muscles.

what is your w.o. routine?
age?