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Tips for putting on muscle/weight? - February 20th 2013, 11:36 AM

I'm a very active person. I run about three miles every morning. I have a very fast metabolism, I eat like crazy and consume a lot of calories. I feel like i'm gaining no weight whatsoever. I'm also under weight ([EDIT]) I'm 5'5. I go try to the gym as much as possible but it seems like i'm not putting on muscle. I know putting on muscle is a very slow process. I started going to the gym in October. I go to the gym once or twice every week. I try to fit it in with my school and sports. A few friends recommeded that I start drinking weight gainer, protein, and creatine. But, i'm very hesitant to consume supplements. I heard a lot of bad things about taking protein supplements.


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Re: Tips for putting on muscle/weight? - February 20th 2013, 05:29 PM

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Re: Tips for putting on muscle/weight? - February 21st 2013, 02:15 AM

Whey Protein would help a bit with that problem. Mixed with a balanced diet and good weight training. If you'd like a good program I'd look up bigger, faster, stronger. Or talk to the personal trainer at your gym. And depending on what parts of the body you work when you go to the gym also plays into effect. You can go lets say five days a week if you only work one muscle group when you go. Or go three days a week with a rest day in between each day then youd work around two to three muscle groups. It's a long process and it could take a year or two of pure commitment to it to get the results you really want.
   
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Re: Tips for putting on muscle/weight? - February 21st 2013, 02:44 AM

As Sun Tzu said, more protein is key to building muscle.

As far as protein supplements being dangerous, talking to retailers and reading instructions would be beneficial. As a general rule I wouldn't recommend supplementing for somebody who hasn't finished growing - but that's thinking of the type of supplementing bodybuilders do. Just to help build muscle is fine.

There are lots of ways you can increase your protein intake as well. Adding a couple of eggs to breakfast, making sure your lunch includes meat or eggs or dairy, consuming more dairy generally, and having larger serves of lean meat are all ways to increase your protein intake without taking supplements.

Talking to a personal trainer is a really good idea, because they have sports nutrition training. This means if you talk to a personal trainer who specialises in the type of workouts you do, they can help you form a nutrition plan around that and around what you want to achieve. They can also help you determine if you're consuming enough for your current activity level.

   
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