New to bodybuilding looking for advice...

[onesickgame]

Just started a workout program and looking for advice on what forms of protein/supplements would be good for me a 27 year old male and my wife a 21 year old. We are both looking to put on lean muscle. Im 6'4" 145 looking to add alot of muscle and my wife is 5'7" 110 looking to add 20 pds of muscle. Also, any supplements for energy that are natural would be greatly appreciated.

 

[cuthroat]

6'4" and 145#?!?!?!?!? WTF...The supplement you need is FOOD, and a lot of it.

 

[onesickgame]

What should i be eating? How many calories? What should my wife be eating? She is wanting to gain 20 lbs but stop at that. Im wanting to gain as much as possible.

 

[testboi123]

lean meats (chicken, turkey, eggs, egg whites, whey protein, skim milk, cottag4e cheese, tuna etc.) plenty of good carbs (oats, brown rice, vegis, fruits, sweet potatos ) and good fats including, natty Peanut butter, whole eggs, flax oil, virgin olive oil etc. lift weights 3-5 days a week and eat eat eat, but keep it clean foods! at 6'4" prob be clearing 3000 cals. correct me if im wrong guys tahnks. supplement wise just whey protein, multi vitamin and maybe a weight gainer.,

 

[bren565]

Trenbolone everyday.

 

[Nelson Montana]

Meat, chicken, fish, eggs, milk, BIG BLAST, Better Bars. Repeat.

 

[bren565]

Just started a workout program and looking for advice on what forms of protein/supplements would be good for me a 27 year old male and my wife a 21 year old. We are both looking to put on lean muscle. Im 6'4" 145 looking to add alot of muscle and my wife is 5'7" 110 looking to add 20 pds of muscle. Also, any supplements for energy that are natural would be greatly appreciated.

alright first of all your wife doesnt need those gainers like u .... so id tell her to cut out the thick foods

bread... starches

fish - as nelson said amazing, throw steak spice onit, get used to eating it, it has some of theb est nutritional value as its lean, and packs on the good fats u need,

steaks, YOU = eat that grissle, her = avoid it,

try your best to get on some ham too, avoiding fat shoudlnt be your goal, as you said you want some muscle and ur skinny from what i can see.

stay away from burgers, fries etc, anything unnecessary , for snacks try some of those better bars, they are cheap... and can pack it on for you aswell as try and get

6'4 and 145, dog ur skinny, id go for some gaining for you, you have hard gainer body for sure,

eat something steadily every day, get some calorie surplus (THIS IS NOT HARD)

the big blast is a good suggestion, and if it helps, eat when your stuffed.

workouts, try and get seriously heavy weights, and low reps, this is my op i dont know whwat nelson will tell you, all i can say is that he knows his shit, and is on point most of the time.

no supplements for energy, they couuld possibly make u burn calories that you want to KEEP!

thats my 2 . 8 cents brotha.

 

[bren565]

alright just read some more of this, if you want as much as possible here is some ideas for you IF money aint no issue.... your 27? amybe it is maybe it isnt, dont take offesnse for me assuming you have spare cash...

heres a blend of nelsons and my idea....

morning
- EGGS
big blast
bacon- fats dont matter ur skinny
grab a bagel or 2 thats 500 cals per easily packed in and fast
shake... fruits, straberries + mangos etc.. banana x1 everytime... (this is good for packing it on, and energy (naturally)

better bars in between x2

lunch
chicken
rice
big blast


better bars inbetween x2

fish dinner/steak/chicken
vege = peppers = high vit c and fiber,
potatoes... to help pack on some mass and get calories

at night whey 2matrix
bigblast
maybe... maybe some milk for casein, not sure on this... some bro science i heard from a friend

rules of thumb=

dont look into supps till this is done (besides the gainers + meal replacements)
workouts should be short, and HEAVY squats, deadlifts, chin ups, benchpress, and them mili-press
4x a week workouts at least
workout together, its a great thing to do and keep eachother motivated,
(dont take her advice for gaining muscle she got off of oprah


also get a multi vitamin to cram in some shit ur not getting no energy supps as i said.

 

[onesickgame]

alright just read some more of this, if you want as much as possible here is some ideas for you IF money aint no issue.... your 27? amybe it is maybe it isnt, dont take offesnse for me assuming you have spare cash...

heres a blend of nelsons and my idea....

morning
- EGGS
big blast
bacon- fats dont matter ur skinny
grab a bagel or 2 thats 500 cals per easily packed in and fast
shake... fruits, straberries + mangos etc.. banana x1 everytime... (this is good for packing it on, and energy (naturally)

better bars in between x2

lunch
chicken
rice
big blast


better bars inbetween x2

fish dinner/steak/chicken
vege = peppers = high vit c and fiber,
potatoes... to help pack on some mass and get calories

at night whey 2matrix
bigblast
maybe... maybe some milk for casein, not sure on this... some bro science i heard from a friend

rules of thumb=

dont look into supps till this is done (besides the gainers + meal replacements)
workouts should be short, and HEAVY squats, deadlifts, chin ups, benchpress, and them mili-press
4x a week workouts at least
workout together, its a great thing to do and keep eachother motivated,
(dont take her advice for gaining muscle she got off of oprah


also get a multi vitamin to cram in some shit ur not getting no energy supps as i said.

This was exactly what we were looking for, a complete meal plan for the day. That shit had to take some time to type up so thanks to you and nelson both. We are doing the 5x5 program right now. I just feel odd as all hell not doing any bicep workouts but i guess i have to give it time. Thinking of starting a log today so if you have time stop by and check it out.

 

[bren565]

Hm, Im glad I helped you man, honestly I cant take all credit or even half, alot of my knowledge is derived, from listening to pros like nelson, YES. there are pros on here, that do this for aliving, and frankly if ur looking for cheap meal replacements, ntbm has em, that is my footnote! lol

and yeah man for sure, help is what elitefitness is about, its about serious answers, no bull shit. none of this ' you only have 2 posts get the f*** out of here' that is not appropriate, guys like you what real answers. thats my answer. The best answer for builing calories is the better bars, I have em myself, I spread em throughout the day and that is how i bulk,

take care, where is the log at ?