Hi just wondering if it is feasible to attain a good physique without using any of the protein shakes or creatine for example?
I want to work out, eat healthy diet, and be more muscular than the average guy. I don’t want to be Mr Universe!
By doing weights without bodybuilding supplements, can I hope to achieve a really good physique?
Comprehensive answers greatly appreciated.
I’d just like to add that anyone who takes anabolic steroids is a complete fool. You will permanently mess up your body! I say this not from experience but from the science that is available to read up on the internet!
I also had a very bad personal experience with creatine monohydrate. I beleive it caused my ulcerative colitis, but that is another story. I am therefore very cautious about what I put in my body now.
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Take HGH or as Roger Clemens calls it (Vitamin B12)
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if you eat right than yes. your not going to get huge though.
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basically no. protein is the building block for growth, without it you won’t grow any bigger.
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if you are after the jean claude type physique.. try climbing.. indoor / outdoor roped climbing or boldering!!!
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Sure,
there allways steroids and drugs to help you gain weight, but why waste money on somthing that only has a temporarily positive effect you need to increase what you eat and add 30 to your presses also drink ensure plus for healthy weight gain
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Yes you don’t have to take creatine and protein shakes to become big. But if you take creatine and protein shakes then you be more muscley.
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the human body can only process so much in any given day. you can get pleanty of protien with a healthy diet. that means lean meats, eggs, fish as well as veggies and fruits. it means whole grains.
here is the thing, these magazines push all this garbage because that’s what pays the bills and many of these guys are sponsored by the products. in reality if any average joe went and tried to eat what they do we would just get fat. in many cases they are using steriods, or have a genetic ability to process more than normal.
you can look good on a healthy diet and workout program. i dont like artificial things in my body, nor do my friends. none of us look like mr universe, but we look good if i say so myself. we mix lifting, running, swimming and biking, and i think i look very good for an old man.
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You are on the right track.
It can be done and lots of people achieve good solid body, weights are needed only if you are going for competing in a body building competition.
Some people just need light weights, that they may strap on for walking. Sports store have wrist bends and ankle bands weight straps. They are very reasonable in cost.
I am enclosing some of my articles on the subject. Please read it and do as you please.
*******************
Body Building
BY
minootoo
You are blessed.
Most people put on weight after age 40.
Any way before you try any thing, see a doctor to rule out any abnormalities (Hormone, Pituitary).
Remember it is ten times easier to put on the weight then to take it off.
Body building is opposite of weight loss. But you must understand weight loss in order to build body.
I will include my article on weight loss also.
Most people eat protein reach food and complex carbohydrates, with one thing in mind, that they have to exercise 6 days a week and they have to eat more than what they burn off each day.
If you eat about 300 to 400 more calories per day then you burn off, you have a weight gain of slightly less than one pound per week.
You need to eat about 4000 calories per day minimum.
If that does not work than slow down your exercises routine.
In extreme case you will not exercises for two weeks at all, followed by vigorous exercises routine for six weeks. Repeat this cycle again and again till you reach your goal.
References:
***************************
Increasing the Height
By
minootoo
In rear cases, you can increase the height up to age 30.
Cycling is good exercise and fun too.
You need to adjust the seat so that when you paddle from seating position you will actually stretch your legs, it is a difficult position but doable. For safety you need to be on track and not in traffic, safety first.
The FEW things I did at least helped me.
Swimming.
Not just playing in water, but serious laps type swimming, do not try to beat the clock but steady full strokes swimming. Remember slow and steady wins the race.
Stretching exercises on floor.
Find them on line.
Chin ups.
Full stretch type.
Swinging from a rope.
Full stretch climbing.
In other words do things that require stretching.
STRETCH-STRETCH-STRETCH-STRETCH
PS
In the morning after good night sleep every one is about 1/2 inch to 1 inch taller. This is because the soft tissue between the bones recovers during the time when there is no weight on them.
Older people loose height due to bone loss. I was 5′, 7” I am only 5′, 5″.
Issue of Genes:
You know only the active genes but genes can stay dormant for generations.
I believe that every one has some tall height genes, dormant or active; I again believe that certain exercises can activate those.
Again Swimming:
You will start out with half a lap and build up day by day, half a lap at a time. Then you will swim non stop for 1/2 an hour.
The speed is not important but you must use various strokes and do them correctly, completely, slowly and perfectly. This way you will have full stretch, and its benefit.
Eating healthy foods and taking rest as specially sleeping soundly at night is very important. Most people need 8 hours of good sound sleep per night, some need more and few get by with 4 hours only.
In the mean time use high hills and take advantage of hair-do, wardrobe can do wonders too; vertical striped clothing can create a taller look for most people.
Hormones:
Under strict supervision of a doctor they do wonders but the side effects are delayed and unpredictable so doctors do not like to use them.
Surgical Procedures:
There are surgical procedures but most doctors will not do them till the person is 30 years or so. They also have to be very short.
************************
Jogging
By
Minootoo
Jogging is considered High impact aerobics. It is out of favor, because it can cause hair line bone fractures, best is walking and or power walking, next is running (running burns almost double the calories then just walking).
There are many methods of power walking, in general it is fast pace walking with added twist like tying weights to the ankles and the wrist and moving arms in different ways while speed walking.
**********************
Life Style Change Program for Loosing Weight
By
minootoo
Who needs to loose weight?
Answer is simply not every one, only the over weight person.
Who is over weight?
This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.
What is the reason for being over weight?
This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.
Basic understanding of loosing weight.
Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.
Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.
What is a healthy weight loss?
When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.
How much is one pound of body fat?
One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.
How many pounds should a person loose in a month?
Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.
This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.
Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.
When an overweight person should start loosing weight?
At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.
How does body react to weight lose?
Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.
What is the relationship between body and body fat?
Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.
What if there is no weight loss at 1500 calories in take level?
This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.
What is the importance of body fat for a female?
Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.
At 1500 calories intake per day what one must drink and eat?
Drink
One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.
Why water?
Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.
Eat
What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?
This depends on what your need are.
1.Need to reduce fat.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.
2.Need more energy.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.