Which drinks or supplements??

Bones · 28-07-2006, 08:33 PM

Hi everyone.

Hoping for a bit of advice. I'm a very athletic person (play a lot of football/soccer) but am wanting to increase my upper body muscle. I'm currently training every day (one day cardio, one day free weights). With my work it is difficult to fit in as much food as i would like and so i struggle to exceed my suggested calorie intake per day (2700) - so which drinks or supplements should i be looking to take?

Also is my current "one day on, one day off" approach correct??

I'm 6'1" and 164lbs

Any help or advice greatly appreciated!!

flug · 28-07-2006, 09:54 PM

I think you need to stop the cardio for a while and get your diet sorted.

Look here for a typical bulking diet
http://www.musclechat.co.uk/viewtopic.php?t=4308

A workout that you might want to follow is by Garry, he wrote it a long time ago and has proved effective for many people:
http://www.musclechat.co.uk/viewtopic.php?t=1983

flug · 28-07-2006, 09:56 PM

Take a look at http://www.extremenutrition.co.uk/

25% off for MC members

If you cant find info on the site about the products. Just post here and extreme will point you in the right direction.

Good Luck

**LeeB** · 29-07-2006, 08:49 PM

if your doing training one day and then cardio next in order to improve physical strength then NO its not good - your body needs to recover after a hard training session... cardio wont let it...

if your doing it for a specific reason i.e. sports fitness/conditioning then theres no reason you shouldnt be doing it - BUT it really should be geared toward a specific goal.

if your having problems getting in the number of calories needed then theres a few different approaches you can use...

1 - eat bigger portions
2 - change what you eat to incorporate more calorie dense foods (i.e. easier to eat)
3 - supplement with protein/carb shakes..

as youve specifically mentioned the third one ill give some info on this but please consider the other two approaches first..

theres lots of approaches to what supplements (drinks) you can use, but first you really need to give us a breakdown of what your rough daily diet is and at what times you eat/train/cardio/football etc...

the extreme range is as good as any other sports nutrition on the market (and better than most).. and i can tell you their products work as i personally use them myself! and with 25% discount you really cant go wrong!

Bones · 30-07-2006, 06:22 PM

Cheers Lee

My daily diet would be something along the lines of:

6am - bran cereal with banana and brown toast

11am - large jacket potato with beans

1pm - pasta

4pm - train

7pm - evening meal (chiken/fish pasta)

Usually play football 3 days of the week so would train the other 4.

Appreciate what i'm eating now is probs no where near enogh - hence the original question. As i say, with work i struggle to have time to prepare enough food so is there anything you would recommend thats quick, easy and calorie packed?

Thoughts appreciated....

crazycal1 · 30-07-2006, 06:42 PM

good clean diet,but you need far more protein for muscle tho-
i eat 3 cans of tuna a drink and drink skimmed milk for protein-
muscle growth is not reliant on protein powders,but they are convenient if you have the cash

**LeeB** · 31-07-2006, 12:00 PM

id recomend that you have 1 day a week with no football or training to help your body rest and recover!

your diet seems ok for providing energy for your sport... but in terms of building muscle and strength its never going to happen until you increase your protein...

initially id say just simply include a protein source with each meal (i.e. chicken/turkey/beef) if you cant get the meat in at every meal substitute it for a whey protein shake.. www.extremenutrition.co.uk have some excellent products that i use myself and tehy also have 25% off for all musclechat members.

try this for a few weeks and see what progress you make and then get back to us!

28-07-2006, 08:33 PM	#1 (permalink)
Bones Under Construction Join Date: Jul 2006 Posts: 2 Rep Power:	Which drinks or supplements?? Hi everyone. Hoping for a bit of advice. I'm a very athletic person (play a lot of football/soccer) but am wanting to increase my upper body muscle. I'm currently training every day (one day cardio, one day free weights). With my work it is difficult to fit in as much food as i would like and so i struggle to exceed my suggested calorie intake per day (2700) - so which drinks or supplements should i be looking to take? Also is my current "one day on, one day off" approach correct?? I'm 6'1" and 164lbs Any help or advice greatly appreciated!!

29-07-2006, 08:49 PM	#4 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,991 Rep Power:	if your doing training one day and then cardio next in order to improve physical strength then NO its not good - your body needs to recover after a hard training session... cardio wont let it... if your doing it for a specific reason i.e. sports fitness/conditioning then theres no reason you shouldnt be doing it - BUT it really should be geared toward a specific goal. if your having problems getting in the number of calories needed then theres a few different approaches you can use... 1 - eat bigger portions 2 - change what you eat to incorporate more calorie dense foods (i.e. easier to eat) 3 - supplement with protein/carb shakes.. as youve specifically mentioned the third one ill give some info on this but please consider the other two approaches first.. theres lots of approaches to what supplements (drinks) you can use, but first you really need to give us a breakdown of what your rough daily diet is and at what times you eat/train/cardio/football etc... the extreme range is as good as any other sports nutrition on the market (and better than most).. and i can tell you their products work as i personally use them myself! and with 25% discount you really cant go wrong! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

30-07-2006, 06:42 PM	#6 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power:	good clean diet,but you need far more protein for muscle tho- i eat 3 cans of tuna a drink and drink skimmed milk for protein- muscle growth is not reliant on protein powders,but they are convenient if you have the cash ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

31-07-2006, 12:00 PM	#7 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,991 Rep Power:	id recomend that you have 1 day a week with no football or training to help your body rest and recover! your diet seems ok for providing energy for your sport... but in terms of building muscle and strength its never going to happen until you increase your protein... initially id say just simply include a protein source with each meal (i.e. chicken/turkey/beef) if you cant get the meat in at every meal substitute it for a whey protein shake.. www.extremenutrition.co.uk have some excellent products that i use myself and tehy also have 25% off for all musclechat members. try this for a few weeks and see what progress you make and then get back to us! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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28-07-2006, 09:54 PM	#2 (permalink)
flug Making Progress Join Date: Jul 2005 Location: essex Posts: 113 Rep Power:	I think you need to stop the cardio for a while and get your diet sorted. Look here for a typical bulking diet http://www.musclechat.co.uk/viewtopic.php?t=4308 A workout that you might want to follow is by Garry, he wrote it a long time ago and has proved effective for many people: http://www.musclechat.co.uk/viewtopic.php?t=1983

28-07-2006, 09:56 PM	#3 (permalink)
flug Making Progress Join Date: Jul 2005 Location: essex Posts: 113 Rep Power:	Take a look at http://www.extremenutrition.co.uk/ 25% off for MC members If you cant find info on the site about the products. Just post here and extreme will point you in the right direction. Good Luck

30-07-2006, 06:22 PM	#5 (permalink)
Bones Under Construction Join Date: Jul 2006 Posts: 2 Rep Power:	Cheers Lee My daily diet would be something along the lines of: 6am - bran cereal with banana and brown toast 11am - large jacket potato with beans 1pm - pasta 4pm - train 7pm - evening meal (chiken/fish pasta) Usually play football 3 days of the week so would train the other 4. Appreciate what i'm eating now is probs no where near enogh - hence the original question. As i say, with work i struggle to have time to prepare enough food so is there anything you would recommend thats quick, easy and calorie packed? Thoughts appreciated....