hi , im new to the forum and was wondering if any of you guys could help me out with a new supplement im gonna start using soon. Im weighing in at 180 Lbs and am 5 9"" tall, i have quite a stocky build as im into amateur boxing and am wanting to go up in weight and wanting to put on more lean muscle mass.... Im taking a protein supplement at the moment as i dont really do weights that much but it helps with the recovery rate as i do alot of cardio & circuit training. Anyway ill get to the point.....alot of my buds who have bulked up alot say they've bin using norateen heavyweight but they have also bumped up their protein intake too even as much as 280 grams, im at the moment roughly taking in 100 grams of protein aday and look n feel pretty good so will taking norateen, bumping up my protein intake to 200 grams or above & starting a weights routine make me put on more lean muscle mass ? i know its along post for my first time out lol, but hopefully ill get some good advice...any advice will be helpful! ps, any advice on heavy squats is a no no as i came out of the army because of knee problems so any heavy work on my knee joints is a no go....thanks
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Norateen heavyweight
- Thread starter expara
- Start date
ok well I looked at norateen it has some intresting things in it most of which are herbs some of which are Fenugreek (Trigonella foenum-graecum), Mucuna (Mucuna Pruriens), Beta-Ecdysterone which is a naturally occurring phytochemical found in Cyanotis vaga. all of thoes are just fine Ill skip over the details on that or this post would be huge. one thing the product then says it has Hydroxyflavone in it but doesn't mention which one, so im assuming it's a Tetramethoxy which is confusing, but im not sure which one so no info on that. otherwise this looks like an OK product to take. however it will not preform what the label says or get even close to it. it's saying 25LBS of lean muscle mass in 2 weeks which is not true at all with what it has in it. so this is an "OK" product it will only help a little, and for $50 bucks a bottel you better off with other things first. this next part is a copy paste ------
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want drinking some milk would be ok too (milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres, remember you can always pack some food almost anywhere you go, and you can eat it in between periods, or on the down times at work there is always a way to figure it out.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice, (casein) in also another very usefull protein and there are several others like soy, egg, etc.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts. here are some places that have good info: and this subject is a little too large for a template to cover so look at the sites and other places
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. by.phaledax
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want drinking some milk would be ok too (milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres, remember you can always pack some food almost anywhere you go, and you can eat it in between periods, or on the down times at work there is always a way to figure it out.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice, (casein) in also another very usefull protein and there are several others like soy, egg, etc.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts. here are some places that have good info: and this subject is a little too large for a template to cover so look at the sites and other places
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. by.phaledax