Buildng muscle, diet and supplements?

Question

Ok, so Iv got my workout

But want to take protein shakes, currently 140lbs and 6ft, so probably advicable..

No idea how much I should take though?

Also the man who told me the plan, said to do 8-12 reps, and sets of 4. And then I give the muscle group a week off before working again..

This isnt enough no ?

Answer 1

any more than 2-3 pound a week is dangerous

Weight loss EXPERT

Answer 2

You can start out by working out your whole body 3 times a week, giving yourself a rest in between. You can't workout and then do it again the next day. Your muscles need to rest and rebuild. Working your whole body, gives you results faster. Also make sure that you are lifting enough weight that you have muscle failure at the end of the reps. Take the protein powder after working out and within one hour. This helps your muscles grow and repair.

Answer 3

work out every other day. the reps and sets are right. take protein shakes but make sure they are legit. eat a lot of lean meats with a lot of protein. and fruit and vegetables

good luck.

Answer 4

When it comes to protein shakes, the timing is essential. The idea of them is to deliver fast acting proteins to aid muscle recovery and prevent muscle catabolism (break down). It's best to take half a serving in the morning upon waking, made with skimmed milk. This is as your amino acid levels become depleted after being used for energy over night, and must be replaced ASAP. Also, take one half serving before training to prevent muscle wastage, and finally a whole serving after workout for obvious reasons. Go for something from www.myprotein.co.uk, something like

http://www.myprotein.co.uk/formulas/mp-f...

as it is good value from money, and very effective!

8-12 reps is the optimum bracket for muscle building, as it provides adequate stimulation to cause deeper tears of the muscle fibres, which leads to greater growth. A week is the benchmark for a muscle group to recover, any more, and you'll be overtraining, which causes cortisol levels to rocket, until they are greater than testosterone levels which causes muscles to breakdown too much (and not be able to recover quick enough) and become smaller.

As long as you hit each muscle group hard each week, you'll get good gains.