Packing on solid muscle

[CTE82]

All my life I've never been good at cooking. So I relied heavily on sups to get me where I am. I haven't tried anything for almost a year (got too expensive) but now I'm ready to put on some serious muscle. My body fat % is about 9%, while I don't cook very often, I do eat as clean as possible. Tuna, chicken, greens, fruits, no soda, peanut butter. But I've been stuck in this rut for like 3 months now as far as my size and weight. I was thinking of getting back on some monohydrate creatine, and a protein sup. But I've been out of it for so long, I have some questions:

1. What kind of protein is better? Whey? or regular ol' protein? Why and how much?
2. I've heard what kind of creatine you use makes no difference, (for the record, I used to use the regular ol' GNC brand way back when) but does it really matter if I pay $50 or $15 for some creatine? (As far as quality goes)
3. Do things like N.O. Xplode or NaNO vapor really make a huge difference in the gym? One of my friends did N.O. Xplode for months ( I tried it a couple times and while I did feel more pumped I had to shit my guts out) Now he's on NAno vapor and he loves that shit! I like knowing the weight I move (which isn't A LOT, but considerable for my size) is all me and not some pre-workout sup.
4. Should I get on things like CLA or fish oil to keep the fat down (considering that is NOT a big problem for me)?
Appreciate everyone's input and advice.

[CTE82]

All my life I've never been good at cooking. So I relied heavily on sups to get me where I am. I haven't tried anything for almost a year (got too expensive) but now I'm ready to put on some serious muscle. My body fat % is about 9%, while I don't cook very often, I do eat as clean as possible. Tuna, chicken, greens, fruits, no soda, peanut butter. But I've been stuck in this rut for like 3 months now as far as my size and weight. I was thinking of getting back on some monohydrate creatine, and a protein sup. But I've been out of it for so long, I have some questions:

1. What kind of protein is better? Whey? or regular ol' protein? Why and how much?
2. I've heard what kind of creatine you use makes no difference, (for the record, I used to use the regular ol' GNC brand way back when) but does it really matter if I pay $50 or $15 for some creatine? (As far as quality goes)
3. Do things like N.O. Xplode or NaNO vapor really make a huge difference in the gym? One of my friends did N.O. Xplode for months ( I tried it a couple times and while I did feel more pumped I had to shit my guts out) Now he's on NAno vapor and he loves that shit! I like knowing the weight I move (which isn't A LOT, but considerable for my size) is all me and not some pre-workout sup.
4. Should I get on things like CLA or fish oil to keep the fat down (considering that is NOT a big problem for me)?
Appreciate everyone's input and advice.

I also forgot to ask how much creatine is adequate? Pre? Post? Thanks again.

[HalloweenMan]

All my life I've never been good at cooking. So I relied heavily on sups to get me where I am. I haven't tried anything for almost a year (got too expensive) but now I'm ready to put on some serious muscle. My body fat % is about 9%, while I don't cook very often, I do eat as clean as possible. Tuna, chicken, greens, fruits, no soda, peanut butter. But I've been stuck in this rut for like 3 months now as far as my size and weight. I was thinking of getting back on some monohydrate creatine, and a protein sup. But I've been out of it for so long, I have some questions:

1. What kind of protein is better? Whey? or regular ol' protein? Why and how much?
2. I've heard what kind of creatine you use makes no difference, (for the record, I used to use the regular ol' GNC brand way back when) but does it really matter if I pay $50 or $15 for some creatine? (As far as quality goes)
3. Do things like N.O. Xplode or NaNO vapor really make a huge difference in the gym? One of my friends did N.O. Xplode for months ( I tried it a couple times and while I did feel more pumped I had to shit my guts out) Now he's on NAno vapor and he loves that shit! I like knowing the weight I move (which isn't A LOT, but considerable for my size) is all me and not some pre-workout sup.
4. Should I get on things like CLA or fish oil to keep the fat down (considering that is NOT a big problem for me)?
Appreciate everyone's input and advice.

 

[HalloweenMan]

All my life I've never been good at cooking. So I relied heavily on sups to get me where I am. I haven't tried anything for almost a year (got too expensive) but now I'm ready to put on some serious muscle. My body fat % is about 9%, while I don't cook very often, I do eat as clean as possible. Tuna, chicken, greens, fruits, no soda, peanut butter. But I've been stuck in this rut for like 3 months now as far as my size and weight. I was thinking of getting back on some monohydrate creatine, and a protein sup. But I've been out of it for so long, I have some questions:

1. What kind of protein is better? Whey? or regular ol' protein? Why and how much?
2. I've heard what kind of creatine you use makes no difference, (for the record, I used to use the regular ol' GNC brand way back when) but does it really matter if I pay $50 or $15 for some creatine? (As far as quality goes)
3. Do things like N.O. Xplode or NaNO vapor really make a huge difference in the gym? One of my friends did N.O. Xplode for months ( I tried it a couple times and while I did feel more pumped I had to shit my guts out) Now he's on NAno vapor and he loves that shit! I like knowing the weight I move (which isn't A LOT, but considerable for my size) is all me and not some pre-workout sup.
4. Should I get on things like CLA or fish oil to keep the fat down (considering that is NOT a big problem for me)?
Appreciate everyone's input and advice.

1.) whey works great but whole foods are best
2.) creatine mono is best for me
3.) no.  save your money. 
4.) yes to fish oil dont know about other
also, if you are spending more on supplements than on real food, that is nonsense and needs to be changed asap. 

[The Squadfather]

red meat, red meat, red meat........did i mention red meat? seriously, steaks, burgers, roasts, top round, sirloin, filets, perfect for what you're looking for.

[coltrane]

red meat, red meat, red meat........did i mention red meat? seriously, steaks, burgers, roasts, top round, sirloin, filets, perfect for what you're looking for.

Awful advice.  Red meat is good protein, but the obvious drawback is the saturated fat. (heart disease).  The types of red meat Squatfather advises are NOT the types to buy.  Look for flank, bottom round, etc....ones with LOWER fat. 

[G.R.H.]

protein and more protein! (try protein shakes, but watch the sugar content.) i think gnc just came out with a new one called tripple mass xxx. (66 grams of protein per serving).

[Tapeworm]

protein and more protein!

No.  All things in moderation.  Just because a little is good doesn't mean a lot is great.

[BigCypriate]

All my life I've never been good at cooking. So I relied heavily on sups to get me where I am. I haven't tried anything for almost a year (got too expensive) but now I'm ready to put on some serious muscle. My body fat % is about 9%, while I don't cook very often, I do eat as clean as possible. Tuna, chicken, greens, fruits, no soda, peanut butter. But I've been stuck in this rut for like 3 months now as far as my size and weight. I was thinking of getting back on some monohydrate creatine, and a protein sup. But I've been out of it for so long, I have some questions:

1. What kind of protein is better? Whey? or regular ol' protein? Why and how much?
2. I've heard what kind of creatine you use makes no difference, (for the record, I used to use the regular ol' GNC brand way back when) but does it really matter if I pay $50 or $15 for some creatine? (As far as quality goes)
3. Do things like N.O. Xplode or NaNO vapor really make a huge difference in the gym? One of my friends did N.O. Xplode for months ( I tried it a couple times and while I did feel more pumped I had to shit my guts out) Now he's on NAno vapor and he loves that shit! I like knowing the weight I move (which isn't A LOT, but considerable for my size) is all me and not some pre-workout sup.
4. Should I get on things like CLA or fish oil to keep the fat down (considering that is NOT a big problem for me)?
Appreciate everyone's input and advice.

Hey man,

1. Whey protein is definately the way to go, great for post workout shake and also another shake or two throughout the day. Dont worry about expensive brands, just check that it has around 50g of whey per serving, and little sugar.

2. Dont worry about Ethyl Esther Creatine, etc etc etc. Just buy a big ass tub of Pure Creatine Monohydrate (GNC brand or similar). Take around 10g a day (5g pre, and 5g post) for around a week and then just 5g post workout after that.

The most effective way to take the 5g post workout, is to take a shaker to the gym with 50g of whey and 5g of creatine powder. Take with water immediately after training, and then 20 minutes after that, drink some juice with 25g of dextrose (glucose powder from chemist/supermarket 2-3 bucks) This will carry the Creatine more effectively to where it's needed.

3. I used to use GNC's Enrage as a pre-workout drink to give me a boost. I used it for a couple of months and it did give me an edge in terms of concentration during sets etc. But I decided to stop using it because it is an extra £20 a month i can spend on meat, which is more beneficial and tastes better!

I wouldn't bother with a workout sup like those your buddy's using, as you said you wanted to put on some more muscle. As Squadfather said, your better off spending the cash on steak.

4. This is optional, but there's no harm in taking some fish oils before you sleep. If you are 9% bf currently and eating clean as you've stated above, I would recommend taking 2 table spoons of Olive Oil daily as a healthy fat as your fat intake looks low. This is also an extra 250-300 kcals a day which all helps.

Good luck with your goals.

[thewickedtruth]

Hey man,

1. Whey protein is definately the way to go, great for post workout shake and also another shake or two throughout the day. Dont worry about expensive brands, just check that it has around 50g of whey per serving, and little sugar.

2. Dont worry about Ethyl Esther Creatine, etc etc etc. Just buy a big ass tub of Pure Creatine Monohydrate (GNC brand or similar). Take around 10g a day (5g pre, and 5g post) for around a week and then just 5g post workout after that.

The most effective way to take the 5g post workout, is to take a shaker to the gym with 50g of whey and 5g of creatine powder. Take with water immediately after training, and then 20 minutes after that, drink some juice with 25g of dextrose (glucose powder from chemist/supermarket 2-3 bucks) This will carry the Creatine more effectively to where it's needed.

3. I used to use GNC's Enrage as a pre-workout drink to give me a boost. I used it for a couple of months and it did give me an edge in terms of concentration during sets etc. But I decided to stop using it because it is an extra £20 a month i can spend on meat, which is more beneficial and tastes better!

I wouldn't bother with a workout sup like those your buddy's using, as you said you wanted to put on some more muscle. As Squadfather said, your better off spending the cash on steak.

4. This is optional, but there's no harm in taking some fish oils before you sleep. If you are 9% bf currently and eating clean as you've stated above, I would recommend taking 2 table spoons of Olive Oil daily as a healthy fat as your fat intake looks low. This is also an extra 250-300 kcals a day which all helps.

Good luck with your goals.

Great advice. Your money will be best spent on quality foods and good cuts of meat. Eating 3-4lbs of meat daily depending on your size will pack it on fast if you're having good carb sources and veggies with it too. Supplements are just that. They're there to SUPPLEMENT your current diet. Once that's peg'd a few whey shakes a day will be more than enough to pack it on. If you're eating enough, you should put on about a 1lb o so a week.

[BigCypriate]

Great advice. Your money will be best spent on quality foods and good cuts of meat. Eating 3-4lbs of meat daily depending on your size will pack it on fast if you're having good carb sources and veggies with it too. Supplements are just that. They're there to SUPPLEMENT your current diet. Once that's peg'd a few whey shakes a day will be more than enough to pack it on. If you're eating enough, you should put on about a 1lb o so a week.

Agreed, good post

Many forget that 'supplement' is supposed to be the icing on the cake when it comes to BB.

Once a good solid diet has been established, the extra shakes/creatine can be very effective.

[Tapeworm]

Great advice. Your money will be best spent on quality foods and good cuts of meat. Eating 3-4lbs of meat daily depending on your size will pack it on fast if you're having good carb sources and veggies with it too. Supplements are just that. They're there to SUPPLEMENT your current diet. Once that's peg'd a few whey shakes a day will be more than enough to pack it on. If you're eating enough, you should put on about a 1lb o so a week.

Agree, except 3-4 lbs of meat!?!  That's crazy!! 

1 lb of porterhouse steak would be about 725 cals, so you're talking about 2175 to 2900 calories, and 380 to 504 g of protein, from meat alone.

Not tryin' to be a dick tho.  I agree with your post that food > supps.

[thewickedtruth]

Agree, except 3-4 lbs of meat!?!  That's crazy!! 

1 lb of porterhouse steak would be about 725 cals, so you're talking about 2175 to 2900 calories, and 380 to 504 g of protein, from meat alone.

Not tryin' to be a dick tho.  I agree with your post that food > supps.

I eat damn near 3lbs a day before 2 in the evening. It's not hard to do. 4oz of steak is about 110cals and 20grams of protein according to numerous nutritional sites I've looked at. I think your numbers might be a little off unless you eat the gristle and marrow which I know some people actually do. Yuck. A couple lbs of meat a day though isn't crazy at all.

[Tapeworm]

I eat damn near 3lbs a day before 2 in the evening. It's not hard to do. 4oz of steak is about 110cals and 20grams of protein according to numerous nutritional sites I've looked at. I think your numbers might be a little off unless you eat the gristle and marrow which I know some people actually do. Yuck. A couple lbs of meat a day though isn't crazy at all.

Hmm, I might have another look at my data then.  I grabbed it from a nutritional calculator online, and it gave 150g of porterhouse as 42g protein and 8g fat. 

Nah, don't eat the solid fat  but I like fattier cuts, as far as palatability goes.  Super lean cuts like heart are foul.  I've never been one to choke down nasty shit, so I go for juicier cuts and scarf 'em down. 

Watch your sat fats anyway mate.  John Candy ate the 96er, and well... 

[DK II]

red meat, red meat, red meat........did i mention red meat? seriously, steaks, burgers, roasts, top round, sirloin, filets, perfect for what you're looking for.

bwahahahaa, now i know the secret to your great physique.

You should switch to chicken, lardass. 

[MidniteRambo]

Awful advice.  Red meat is good protein, but the obvious drawback is the saturated fat. (heart disease).  The types of red meat Squatfather advises are NOT the types to buy.  Look for flank, bottom round, etc....ones with LOWER fat. 

Top sirloin, look at the meat you can tell if it is lean (no "marbeling" - white areas of fat embedded in the center of the meat) OR splurge and buy some buffalo steaks.  By the way, some saturated fat is needed to support testosterone production so if used in moderation, red meat is an important mass builder.