Pre/Post Workout Supplments

[Moley RUFC]

My body shape has rarely changed over the years regardless of diet and exercise done. However now I’m running and attending British Military Fitness 2-3 times a week I’m trying to get some weight on and keep it.

I’m 6’ 2” and move between 70/75kg on average. I’ve got a runners body (long legs, slim arms) and whilst running comes easy with a BFG sized stride to assist I want to improve other areas.

The issue is no matter how many burpees, press ups or weights I do I can’t seem to put any muscle on at all.

Perhaps a high metabolism is working against me or are there some supplements I can take to help gain a little weight and then convert into muscle. For the record I eat pretty well on lean meats (chicken) and stir fry’s etc.

Anyone else with a similar body shape?

[PlayFair]

Go on youtube and look for bulking videos.

download myfitnesspal app and track your calories and macros.

Workout how many calories you burn per day and then overeat by about 500 calories per day.

Make sure you work out your macros and stick to them.

Bulking is the fun part where you can pretty much eat what you like (within reason) - Look up IIFYM (if it fits your macros)

Replace the majority of your cardio with weight sessions. Start with 5x5 training programme of compound movements (bench, squat, deadlift etc) and work out what you enjoy doing.

Its not going to happen overnight, but put yourself on a 12 week 'bulking' plan and you'll see results.

YouTube is your friend. LexFitness I find is a good channel on there.

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A lot of supplements are just marketing bullst. - They're not going to change you in one session - they're just there to assist you hit your correct levels and it depends if they are needed or not.

Simply to put on muscle you need to eat more than you burn on a daily basis and weight train.

You only really need supplements if you're not hitting your macros. E.G you're trying to hit 200g of protein for the day, but struggling to eat more than 150g - smash a double scoop protein shake down your neck.

a strong black coffee or zero calorie monster energy approx. 45minutes before training I find works best for me.

Edited by PlayFair on Monday 2nd April 09:33

[Moley RUFC]

Excellent start. Downloading the app now.

[PlayFair]

as a general starting block for your macros you need these numbers;

protein intake is your bodyweight in lbs (165lbs) x 1.0-1.5 (165g-247g)
fat intake is your bodyweight in lbs (165lbs) x 0.3 to 0.5 (49g-82g)
Your carb intake will be whatevers left for your calories.

to work out 'whats left for carbs'

protein is 4calories for g
fat is 9calories per g

so say for example your intake is 2500 calories
220g protein (880calories)
70g fat (630calories)

simple maths is;

880+630= 1510
2500-1550=990
Carbs are 4g each
so 990 divided by 4 is 247

247g of carbs.

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you can play about with what works for you in terms of macros, if you want to eat a mcdonalds - go for it, just fit it in to your daily intake and compensate for it in other areas, this is how IIFYM works.

for example I enjoy more fats, so will eat at the higher end of my bracket, but compensate for this by lowering my carbs. - always try to eat at the 1.3-1.5 end of protein.

hopefully that makes some kind of sense....