An answer to a newbie…
…lifter that I figured I would reprint here, hey maybe it can help other people too. Basically he asked me how to put on muscle and this was the most succinct way I could put it:
So basically you want to get bigger so that you are taken more seriously at work? Good reason. In your case even being a hard gainer (I consider myself one even) you do not need supplements to start- I think supplements are more important for people who have been training longer, more bang for your buck in a sense since experienced gains come so hard anyway.. You want muscle so you need food. Lots of food. High protein high carbohydrate and moderate fat (40% 40% 20% for example) is awesome. Make sure your carbs are from whole grain sources, fruits and vegatables. The only sugar (high glycemic carbs) you should be eating should either be around workout times- this is preferable, or in the mornings. This keeps you leaner. The slow carbs (whole grain) are less likely to put on fat. Your protein source that is best to put on mass is beef, but since your name is Deepak, there is a chance you can’t eat it; pork chicken, fish and whatever other leans meats you can lay your hands will work just fine. Depending on your metabolism you will need to consume 500-1000 calories over your maintenance needs per day to put on substansial mass. If you are going to use any one supplement as a pure beginner I would use a whey protein supplement. My favorites are Optimum Nutrition Gold Standard - my standby for about 8 years, BSN Syntha6 (kind high in carbs but oh so tasty) and Syntrax Nectar which has awesome taste and only a gram of carbs. A scoop of one of those taken around workouts will help anyone. Lift heavy and if you can lift longer than 45 minutes on any given bodypart you aren’t working hard enough. Sleep 8-9 hours a day if possible. No less than six. You’ll grow bro.
