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Anonymous
Hey /fit/ness fanatics, im 6 ft 2 and pretty weedy, only about 165 pounds, give or take. I've just started hitting the weights, and i'm using Optimum Nutrition Gold Standard Whey protein (it was the number 1 seller on bodybuilding.com)

Anyone here had experience with this supplement? has it worked for you?

Also i was a bit concerned by the fact it has practically no carbs, which i understand are very necessary for adding bulk.
>> Anonymous
It's food, and a decent source of protein if your diet isn't all it could be. What it definitely isn't is a magic bullet. If your diet and training aren't up to the task, then adding a protein shake isn't going to make up for it.
>> Anonymous
>>47153
OP here, fair and even-handed response, thanks
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
100% whey is great right before and right after work outs.
You should have 20-40 grams of fast digesting carbs right after work outs to replenish your glycogen stores.
Have plenty of complex carbs throughout the days along with quality protein, and lean fats to build a good amount of quality mass.
>> Anonymous
>>47243
Fantastic advice, but protein before workouts? never heard of such a strategy, i will do it because you seem credible and knowledgable, but what is the logic behind protein BEFORE a workout? isnt it to saturate the torn muscles after?
>> Amuro !nA4kpJCkfU
>but protein before workouts? never heard of such a strategy

Really, it's akin to why people eat breakfast in the morning. It's helpful fuel for the upcoming tasks.
>> Moonmauler
>>47243
Might be a typo, but what in blazes is a lean fat?
>> Anonymous
>>47259
But i thought the bodies primary source of fuel was carbohydrates? aren't proteins strictly for rebuilding muscles AFTER a workout? I could be wrong, so don't go apeshit /fit/
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>47267
Shit, haha!
I mean good fats.
Omegas, and mono unsaturated fats.
>> Anonymous
>>47243
>>47267
OP here again, i may as well get all my fitness queries out at once.

1. Could a coffee or a red bull before a workout help you power through it because of the caffiene and/or taurine?

2. how long do you expect it would take to gain 5 kilos (11 pounds) of lean muscle?

3. Does drinking alcohol hurt your gains considerably?

4. Does smoking marijuana hurt your gains considerably?

Don't expect answers to all of these at once, just whatever you guys can help me out with, thanks heaps. Shawn Kemp Jr.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
20 grams is all you're gonna need before a work out. Whey is extremely fast digesting. Also you start to breakdown, and tear muscle the second you start lifting heavy, which is why it's not a bad idea for your body to have some protein to use right away.
Interesting note about energy: As for carbohydrates for energy, your muscles use creatine as one of it's main sources of energy as well. Your body takes in creatine through eating meat, and making it makes it's own creatine everyday. Creatine is a complex combination of amino acids which are derived from proteins.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>47279
1.Caffeine supposedly blunts muscle pain by constricting the veins. It's recommended that you take in 200-300mgs of caffeine before workouts for it to be most effective.
5 kilo's of MUSCLE ONLY is tall order bro.
2.You can expect to gain 2-4 kilos of lean mass every about 6-8 weeks so long as you keep at it. ALL OF YOU WHO SAY YOU GAINED 15 LBS IN A MONTH ARE ONE OF 3 THINGS(or a combination of the 3): Full of shit, on steroids, or also gained alot of fat and/or water weight.
3.Alcohol: It has 7 calories per gram. Be careful with alcohol, because it can give you some unwanted calories. However some drinks can be beneficial such as red wine, and dark beers. Guiness: Complex carbs, and a lot of antioxidants.
4. No idea gonna have to read, and talk to my nutritionist friend, and or my athletic trainer friend.
>> Amuro !nA4kpJCkfU
>>1. Could a coffee or a red bull before a workout help you power through it because of the caffiene and/or taurine?

Yes, as long as your workout isn't incredibly long. Remember, caffeine and sugars eventually lead to a crash once they wear off. As apposed to coffee or energy drinks, I suggest picking up a tub of BSN's NO-EXPLODE. It does have some caffeine in it, and is also a Nitric Oxide booster. Probably cheaper than a shit load of Red Bulls too.

>>2. how long do you expect it would take to gain 5 kilos (11 pounds) of lean muscle?

I would give myself ATLEAST 16 weeks to see gains like that with a consistent, intense weight regiment.. But don't be discouraged in any way if it takes much longer.

>>3. Does drinking alcohol hurt your gains considerably?

No, as long as you don't over do it. Some occasional parties won't destroy your body. Binging regularly, however, can aid the build-up of body fat.

>>4. Does smoking marijuana hurt your gains considerably?

Not sure, don't really use the stuff.. But again, it'll probably be alright as long as you don't over-indulge.
>> Anonymous
>>47280
Captain fitness you have been extremely helpful, thankyou very much. Today has been an awesome 4chan experience for me, i've been coming here for just over a year now, and didn't notice fit til today! how long has this board been here for? Anyway, once again thanks to captain fitness and all the other thread contributors.
>> Anonymous
>>47288
Cheers Amuro, solid answers.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
>>47289
I'm on here almost every night, and I was a /b/ tard before /fit/ came along about a month ago?

I have a long going backround in Football, sports medicine, first aid and CPR, sports therapy, and nutrition. I also have a few friends that are certified Nutritionists, Atheletic trainers(for schools), and personal trainers for GYMs. So I have access to a lot of info that I am more than happy to share. If I don't personally know something, I can always get a professional opinion for you.
>> Anonymous
>>47303
You mention a background in sports therapy, i'm gonna have to go ahead and be a prick and ask one final question in that case. I play point guard for my high schools basketball team, and some months ago i suffered a very severe ankle sprain. I went to a physio and was told i had a destabilized ankle and was given several excersizes to do to rehab it. So far nothing has given it back its balance and tautness and it cracks LOUDLY all the time, in your opinion, will it improve in the years to come or is surgery the only sure fix?

P.S: I know its very difficult to diagnose without seeing the actual ankle, but i'm just interested if injuries of this nature can take ages to heal, if they do, that would probably be of some comfort
>> Amuro !nA4kpJCkfU
>>47292
No worries, mate. I don't have all the wide range of knowledge Yoshi does, but as a skinny, really weak kid who wanted to fill out and get stronger, I've had to mess around with a lot of supplements and exercises on my own and do a lot of reading since I don't have anyone near me who knows those things.

If I ever have an answer, I'm more than happy to save someone the time it took me to figure it out.
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
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A destabilized ankle? I've never heard of that term used for an ankle injury. I assume that you might have done some damage(over extending, tearing) to the ligament in your ankle most likely the retinaculum to cause this "destabalization". You might be able to test this be sitting on the edge of something high, and seeing if your injured ankle hangs to the side more than the other one. However the cracking sound that you hear could mean that you have a bone spur('s) or a loss and/or displacement of some ankle cartilage. Stretching and exercise wont help much if at all for those two diagnoses. But don't take my word for it, you should definitely see a podiatrist.
>> Anonymous
>>47313
Yeah, fuck, cartiledge loss ey, sounds bad. I went to a physio but on second thought, dunno why i didn't consult a podiatrist initially! Thanks again Cap, thats it for today, i promise lol
>> fuel source, time, etc. RSI guy !HjbWRiSTJ.
>>47250
keyword is before. now the question is **how long** before?

>>47267
fat, protein, and carbohydrates (known as macronutrients) are all sources of fuel for the body. some can be converted to others. converting can take hours, so it's often better to get the right kind for different purposes. basically, carbs are for quick-release energy, fats for slow-release energy. there's many more conditions. protein is the slow ass conversion one taking several hours. there's some specific stuff, like the brain exclusively is powered on carbohydrates only. there's more to it than this.