whey protein?, creatine? or can you name a specific brand?

1. I am small framed and only 5'2" but have put on 1 stone in lean muscle in the past year. My secret is whey protien, and a progressive weight training program.
   Whey protien is the best protien for building muscle, but is low in fat so what you put on will be lean.
   When you take it is also important, one through the day, one 2 hours before training, then another 1 hour after training. Holland and barrat do a whey protien that is very cheap but very high in protien and essential muscle building amino acids etc. It says take one scoop with 125ml of milk but up this to 2 scoops with 250ml milk. The secret is you must consume at least a minimum of 1 gram of protien per pound of body weight, to put on serious muscle. For example is your are: 150 Ib person you must consume 150 grams of protien.
   Do not however skip meals and substitute with the protien drinks, the are designed to add to daily intake not to substitute them.

   As for the weights to put on bulk, start of with 3 sets of 8 reps exercises using heavy weights. Increase this every week until you are doing 3 sets of 15. If you have put on sufficient bulk and if you wish to now tone the muscle, do 4 sets of 15 reps with lighter weights and increase this every week until you have done 4 sets of 20 reps.
   Try and not over-do the cardio work when you are going through the bulking stage, any excess fat can be burned off during the toning stage, but remember to consume the protien, even on non-training days.

   With this plan you will see changes and very quickly.

   If you wish help writing out a weights routine please email me: morphfitness@yahoo.co.uk I am a fitnesss, health and exercise proffessioanl and am currently in the process of starting my own personal training business.

2. Going natural is the best way for any body type.

   My mate is a body builder and her trainer has given her a strict diet and its pretty much the natural equivilent to what you're looking for.

   Find a body building trainer, ask him for diet tips and exercise tips.

   These things can be dangerous, please be careful and if taking any other meds, check with your doctor first.

3. There are a variety of supplements out there, and an even greater sea of conflicting research regarding their effectiveness. After years of training specifically for body building I have found that supplements can only do what their name implies (I.e. assist in the supplementation of your routine/lifestyle). The fundamental step that you should take is to make sure that your meal plan, exercise routine and rest are adequate enough to produce the results you seek. Most of us do not get the desired results because one of the three things that I have mentioned is lacking.

   Protein is necessary for muscle growth. The recommended daily intake for someone that is trying to build muscle is roughly 1 gram per pound of body weight. This is a substantial amount and this is precisely why weight lifters drink protein shakes. I would suggest selecting one with no more than 25 grams of protein per serving (you can only process so much at a time), tastes decent & won't kill your pocket book. I use Myoplex.

   Creatine - I would give this supplement a mixed review. It will make you look bigger, but this is more the result of water retention rather than muscle growth. Once you cycle off a substantial amount of the size you attain will leave as your tissue stops retaining water. It is also hard on some individuals stomaches.

4. Cement and concret - nothing piles on more weight and can be sculpted into the shapes you want then those two.
5. 10 years experience in fitness health and exercise.

Tags: male body building, body building exercise, body building site myspace.com