Questions

[Jareth]

I am allergic to milk substances therefore i cannot take whey protein. So i went to the store and picked up some soy protein. The protein quality per serving is good 25 g's the problem though is it lacks amino acids so i went to the store and picked up so amino tablets there complete amino with all the essential amino acids i need, My question is iam not really sure how many of these tabs a day i should take. Its not clear on the instructions < so iam unsure what quanitity to take. My other quesion is does anybody have a good program diet and workout that is good for hardgainers. Iam a skinny dude and wann bulk up without the fat. Iam about 6 foot and only around 150-160(HAVENT WEIGHED MYSELF LATELY) i wanna be about 185 but cut, anybody got any advice on a good diet and program??

 

[9cyclops9]

First of all, are you allergic to milk, or are you lactose intolerant? I don't believe whey powder contains lactose. However, AVOID SOY PROTEIN like the plague. Unless you want to boost your estrogen levels significantly. Eat more eggs and chicken instead of using soy protein. It isn't worth it.

Sounds like you are a beginner to lifting (me too), so I wouldn't start right off the bat thinking you're a hardgainer, and don't look for a program tailored for hardgainers. Those are usually for the guy that has tried all the right methods for a long time and still can't gain.

Base your routine around compound exercises. Squats, deadlifts, bench press, military press, good mornings, etc. Steer clear of too many isolation exercises because they're just not as effective. Of course, down the road if you're wanting to specifically work on one bodypart, you may add some more iso moves for that part. Probably your best bet will be to start 3 days per week on a full body routine.

As far as diet, you should get at least 1g of protein per pound of bodyweight per day. 40% of your calories should be from protein, 40% from carbs, and 40% from fats. Drink a lot of water. A gallon per day would be great.

But the best advice I can give you is to read everything you can find. I'd start off with www.bodybuilding.com and www.t-nation.com and just read everything there. EVERYTHING. And definitely read everything John Berardi has written. I'm working my way through, and there's a lot of conflicting info, but you'll eventually find what works for you to reach your goals. It's a process, and to make it go as quickly as possible, you need to know all you can.

 

[Jareth]

First of all, are you allergic to milk, or are you lactose intolerant? I don't believe whey powder contains lactose. However, AVOID SOY PROTEIN like the plague. Unless you want to boost your estrogen levels significantly. Eat more eggs and chicken instead of using soy protein. It isn't worth it.

Sounds like you are a beginner to lifting (me too), so I wouldn't start right off the bat thinking you're a hardgainer, and don't look for a program tailored for hardgainers. Those are usually for the guy that has tried all the right methods for a long time and still can't gain.

Base your routine around compound exercises. Squats, deadlifts, bench press, military press, good mornings, etc. Steer clear of too many isolation exercises because they're just not as effective. Of course, down the road if you're wanting to specifically work on one bodypart, you may add some more iso moves for that part. Probably your best bet will be to start 3 days per week on a full body routine.

As far as diet, you should get at least 1g of protein per pound of bodyweight per day. 40% of your calories should be from protein, 40% from carbs, and 40% from fats. Drink a lot of water. A gallon per day would be great.

But the best advice I can give you is to read everything you can find. I'd start off with www.bodybuilding.com and www.t-nation.com and just read everything there. EVERYTHING. And definitely read everything John Berardi has written. I'm working my way through, and there's a lot of conflicting info, but you'll eventually find what works for you to reach your goals. It's a process, and to make it go as quickly as possible, you need to know all you can.

Thanks for the advice man. Iam not really exactly sure what the heck iam allergic to because i bought whey lactose free and still had a allergic reaction, i can't drink regular milk but can drink like buttermilk. Never really heard of soy protein raising estrogen i know its good for the heart, and if i can't get significant amounts of protein eating b/c time and busy schedule i figured it was the best way to go. Ive actually been pumpin iron for quite a while just never been religious with it and i think that is one of my main problems. A couple of years ago i weighed around 145 started taking protein and eating acan of tuna before workin out and i honesly no lie gained 20 pounds in a matter of 2 and a half months rofl What i usually do for a routine is chest/back,MONDAY, shoulders arms TUES, and legs WEDs, take day off and start over I like to do push pull this seemed to work best 4 me.