Is this a good weight gain and muscle gain mix?

[SubwayDrummer]

I am aiming to put on weight and try build some muscle. I have bought the three
ingredients below and have devised how much I should consume of each and at what
time of day. Do you think this plan is ok? If not advise on which ingredient I
should add or reduce of each ingredient. Remember Iv'e bought 5kg of Whey
Concentrate 80, 1kg of Maltodextrin and 1kg of creapure (creatine). Thanks Stu




In the Morning: 30 grams of Whey Concentrate 80
1 grams of Creapure
10 grams of Maltodextrin

In the Afternoon: 30 grams of Whey Concentrate 80
1 grams of Creapure
10 grams of Maltodextrin

Before going to bed:30 grams of Whey Concentrate 80
10 grams of Maltodextrin


I weigh Roundabout 10 stone lets say 60 kilograms am 6ft and am 18 years old.

2 grams of Creatine a day max maintanence.

20 grams of Creatine a day max loading.

Should I load or what?

[Tom]

can i ask what the malto is for?

dnt bother loading either waste of time/money imo.

[Tom]

also just take 5g of creatine pre workout

[Gareth83]

I'm assuming your eating proper foods aswell?? chicken, tuna etc.

i would bin the malto, just get some oats (tesco 44p a kg) inside you. 10g of malto aint gonna do anything anyway! malto will just make you fat not muscly! (it's just a simple sugar)

I would load the creatine 5g 4 times a day for 3 days. (same levels of creatine in body after 3 days loading as 4 weeks of just 5g a day)
Thereafter 5g a day maintenance. anytime on non workout days, and 2.5g 30 mins before workout and 2.5g post workout on workout days!

[SubwayDrummer]

Yeah Im eating all proper foods as well! The Maltodextrin is for some added Carbohydrates to my diet as you need this, to as it helps with creatine and muscle growth right? or wrong?

Maltodextrins a complex carbohydrate and is'nt it an anabolic agent?

[Gareth83]

read this for creatine CLICK ME
why's that site blocked anyway?? grrrr!

malto is crap, if you want to take it then carry on wasting your £5 a kg on it. 10g aint gonna do much anyway! Like I said it's a simple sugar (will convert to fat!!!)
If you don't want to add oats to your diet. Then it's your loss, I've read around many different forums and that's the general concensus. I was asking the same questions as you. I'm just passing on my advice I've gained!

It happens all the time, people ask questions and don't listen to the answers.

(sorry for my rant anyway!!)


Try adding some olive oil to your diet! (yes it's fat but it's a good source of fat)

[GALTONATOR]

Thsi would be my suggestions. Eat real food as mcuh as possible. You nedd 1-1.5g of protein be lb of body so 60kg you need 150-200g of protein per day.so thats about 35g of protein every meal for 6 meals carbs i would have with most meals eg oats rice spuds all good carb sources. I would have a whey shake at breakfast with porrige and maybe a bit of fruit a shake last thing at nite in skimmed milk and a shake after training with dextrose in water. The rest of the time eat real food chicken beef tuna all god stuff. As for creatine dont load take 5g after training in the whey dextrose shake or on non traing days take it with your evening meal or last thing at night

[Gareth83]

Quote

carbs i would have with most meals eg oats rice spuds all good carb sources.

a shake after training with dextrose in water. The rest of the time eat real food chicken beef tuna all god stuff.

As for creatine dont load take 5g after training in the whey dextrose shake or on non traing days take it with your evening meal or last thing at night

Another vote for oats!

I'd disagree with dextrose/malto at any time! Just use oats: cheaper to buy has a better macro spec.

Post workout I agree with creatine, whey, and oats!

Loading phase: If my original link worked you'd see why. Backed by various journal articles!

"Loading is not necessary, but it is beneficial. In one study, a maintenance dose (3 g/day) took thirty days to maximize creatine stores. On the other hand, a loading dose (20 g/day) maximized muscle creatine levels in only two days. Normal maintenance doses fall in the 3-5 g range (2 g has been found to be insufficient), although some take as much as 10 g, while 20-30 g (usually 20 g) is used for loading. Some sources recommend a loading phase of 6-7 days, but this appears to be unnecessary. Given that stores are maximized after two days of loading, 2-3 days should be sufficient. One study indicated that resistance training athletes can utilize around 50 mg/kg daily of creatine. A maintenance dose of 5-10 g daily is recommended to ensure that enough is being taken. Taking more than this for maintenance is generally a waste of creatine."

[GALTONATOR]

I like dextrose post workout only as you are ina catabloic state so you need protein and carbs as quick as poss so whey and dextrose in water are mega quick so your anabolic sooner rather than later also have a meal 1 hour ish after that shake

[Roberto]

Quote

I am aiming to put on weight and try build some muscle. I have bought the three
ingredients below and have devised how much I should consume of each and at what
time of day. Do you think this plan is ok? If not advise on which ingredient I
should add or reduce of each ingredient. Thanks Stu




In the Morning: 30 grams of Whey Concentrate 80
1 grams of Creapure
10 grams of Maltodextrin

In the Afternoon: 30 grams of Whey Concentrate 80
1 grams of Creapure
10 grams of Maltodextrin

Before going to bed:30 grams of Whey Concentrate 80
10 grams of Maltodextrin


I weigh Roundabout 10 stone lets say 60 kilograms am 6ft and am 18 years old.

2 grams of Creatine a day max maintanence.

20 grams of Creatine a day max loading.

Should I load or what?

Hi, I don't think creatine is all it's cracked up to be, even though for some athletes it's useful so, I would say when you finished what you've bought save your money and buy more good food. The maltodextrin the same finish it and spend your money on something else. If you want a diet to put on weight, work out the calories you burn each day and eat more than you burn, it's that simple. Just make sure you eat good food. 3 GOOD MEALS A DAY(good meaning quality not quantity) AND 2-3 PROTEIN SHAKES SHOULD BE ENOUGH.

Examples:

8.00amBreakfast;
Eggs 3-5 poached,scrambled or boiled
1 piece of fruit, like a banana apple or pear
1 Glass of milk

Around 3 hours after
11.00am Protein Shake
Depending on your size 1-2 scoops protein powder
Depending on your size 1-3 scoops Oats(if you want finer oats just put them in blender for a while it's cheaper)

Around 3 hours after
2.00pm lunch;
Depending on size 1-2 cans of Tuna
Baked Potatoe with small salad or Just large Mixed Salad
Glass of milk

Around 3 hours after
5.00pm Protein Shake
Similar to Above

Around 3hours after
8.00pm Chicken
Rice
vegtables or salad
Glass of milk

Around 3 hours after
11.00pm Protein Shake

Obviously don't forget supplements

Protein shakes make them how you like as long as you have all the necessary good ingredients. Here's one not so good that helped bulk me up years ago

1-2 scoops Protein powder
2-3 raw eggs whites(not recommended, new research shows raw eggs have opposite effect to what a body builder requires) you can get dried from Holland and Barrett
1 yogurt
1 banana
Ice-Cream or double cream(also not recommended, but nice)
May be a little milk if too heavy. yyyyyyyyyuuuuuuuuuuuuummmmmmmmmmmmmmmmmm
Dame you can't drink that, yes, I know but "it's my precious" and it tastes really nice.LOL

Will only make drinks like above once every few months if in good condition and if training very hard.

Hope someone finds these quite useful BASED ON 55% CARBS 30% PROTEIN 15% FATS(ONLY A GUIDE)

AVERAGE DIET: FOR 110 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 2,200
CALORIES FROM CARBS PER DAY: 1,210cals = 302.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 660cals = 165g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 330cals = 41.25g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 50.4grams of carbohydrates 27.5grams of protein & 6.9grams of fat.


AVERAGE DIET: FOR 120 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 2,400
CALORIES FROM CARBS PER DAY: 1,320cals = 330g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 720cals = 180g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 360cals = 45g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 82.5grams of carbohydrates 30grams of protein & 7.5grams of fat.


AVERAGE DIET: FOR 130 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 2,600
CALORIES FROM CARBS PER DAY: 1,430cals = 357.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 780cals = 195g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 390cals = 48.75g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 59.6grams of carbohydrates 32.5grams of protein & 8.1grams of fat.


AVERAGE DIET: FOR 140 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 2,800
CALORIES FROM CARBS PER DAY: 1,540cals = 385g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 840cals = 210g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 420cals = 52.5g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 64grams of carbohydrates 35grams of protein & 8.75grams of fat.


AVERAGE DIET: FOR 150 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,000
CALORIES FROM CARBS PER DAY: 1,650cals = 412.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 900cals = 225g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 450cals = 56.25g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 69grams of carbohydrates 37.5grams of protein & 8.75grams of fat.


AVERAGE DIET: FOR 160 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,200
CALORIES FROM CARBS PER DAY: 1,760cals = 440g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 960cals = 240g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 480cals = 60g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 73.3grams of carbohydrates 40grams of protein & 10grams of fat.


AVERAGE DIET: FOR 170 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,400
CALORIES FROM CARBS PER DAY: 1,870cals = 467.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1020cals = 255g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 510cals = 63.75g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 77.9grams of carbohydrates 42.5grams of protein & 10.63grams of fat.


AVERAGE DIET: FOR 180 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,600
CALORIES FROM CARBS PER DAY: 1,980cals = 495g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1080cals = 270g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 540cals = 67.5g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 82.5grams of carbohydrates 45grams of protein & 11.25grams of fat.


AVERAGE DIET: FOR 190 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,800
CALORIES FROM CARBS PER DAY: 2,090cals = 522.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1140cals = 285g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 570cals = 71.25g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 87.1grams of carbohydrates 47.5grams of protein & 11.9grams of fat.


AVERAGE DIET: FOR 200 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 4,000
CALORIES FROM CARBS PER DAY: 2,200cals = 550g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1200cals = 300g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 600cals = 75g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 91.6grams of carbohydrates 50grams of protein & 12.5grams of fat.


AVERAGE DIET: FOR 210 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 4,200
CALORIES FROM CARBS PER DAY: 2,310cals = 577.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1260cals = 315g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 630cals = 78.75g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 96.25grams of carbohydrates 52.5grams of protein & 13.2grams of fat.


AVERAGE DIET: FOR 220 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 4,400
CALORIES FROM CARBS PER DAY: 2,420cals = 605g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1,320cals = 330g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 660cals = 82.5g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 101grams of carbohydrates 55grams of protein & 13.75grams of fat.


AVERAGE DIET: FOR 230 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 4,600
CALORIES FROM CARBS PER DAY: 2,530cals = 632.5g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 1380cals = 345g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 690cals = 86.25g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 105.4grams of carbohydrates 57.5grams of protein & 14.4grams of fat.


AVERAGE DIET: FOR 240 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 4,800
CALORIES FROM CARBS PER DAY: cals = g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: cals = g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: cals = g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF grams of carbohydrates grams of protein & grams of fat.


AVERAGE DIET: FOR 250 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 5,000
CALORIES FROM CARBS PER DAY: cals = g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: cals = g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: cals = g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF grams of carbohydrates grams of protein & grams of fat.