Racer X Virtual Trainer

Im almost 25 years old and weigh 135 soaking wet, 5'7" . Would you recommened a supplement of any kind to put on some weight? I think my problem is lack of calories from protein. I don't want to be a body builder or muscle man, but just want to put on a little bit of thickness. I've avoided prohormones and supplements with the fear of side effects later on. I've used Accelerade pretty often during workout, as I run and cycle as well as lift wieghts. I have a hard time meeting or exceeding 2,000 calories/day due to my schedule. On top of that, running and cycling seem to just burn off everything I consume.

I've read the articles on Endurox and Cytomax, those just seem like a recovery drink?


A little background: I have grown up racing motocross and always "trained" and stayed in good shape. I ran, cycled, ate healthy and lifted wieghts with high reps in mind. Had good stamina and no arm pump. I quit racing motocross at the intermediate level a few years back to finish college and just ride every now and then. Im not looking to race motocross seriously anymore. Since I dont race anymore, I've added more weight and fewer reps.

Thanks.

You need to put on some mass! I don't completely disagree with supplements but I do feel that you are better off getting your nutrients from foods. BUT, if you cannot consume enough calories from your regular diet then supplements may be the answer for you. There are tons of stuff at stores like GNC for gaining weight. Since you are not worried about motocross, stick to periods of high weight/low reps and moderate weight/medium reps.

Low reps = 2 -4
Medium reps = 10-12

A little story - When I was in high school I lifted weights all the time and ate alllllll day long. I graduated high school 6' 165 lbs. I was not big. My first year in college I continued to lift and still no significant weight gain. My sophomore year, boom. I went from approximately 175 lbs to 220 lbs and was bench pressing over 300 lbs. Nothing really changed for me in diet or training. I think my body was just finally ready to mature and responded to the lifting. And this was with zero supplements as well. Not sure if this will apply to you since you are 25, but I thought I would share none the less.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Weight gain is just maintaining a steady energy balance. You have to continuously intake more calories then you expend in training, living, recovering. If you cannot consume more calories then you have to reduce the calories spent (less cardio usually for body builders). My advice is to intake more calories throughout the day by almost continuously grazing. Continuous grazing of small amounts of calories adds up especially if you use calorie dense foods. You do have to intake enough protein to rebuild tissues but getting enough protein won't matter if you can't maintain the positive energy balance. You may have to partially rely on high energy caloric supplements due to scheduling, etc. but there are calorie dense solutions that are mostly natural. Remember that good fats are very calorie dense and have health benefits beyond helping with the positive energy balance.

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Coach Seiji
www.coachseiji.com

Okay thanks guys.

Protein bars and meal replacement bars are a great way to get in more calories as well. Also, make sure you are eating a hearty meal with both carbs and protein within 2 hours after your workouts. This is the best time to build mass and to recover. It's not necessarily more calories from protein that you need, just calories in general.

You are correct about the drinks you mentioned being for recovery. They are great products and work well, but in your case I would use food rather than drinks to recover.

I'm not positive but I think Tim may have misspoken about the "medium reps" range. I'm going to check with him but I would recommend 5-8 reps for you and would consider that "medium reps". Longer rest periods (up to 2 minutes) can also help build mass.

Definitely minimize the long cardio sessions and try adding intervals as well.

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Kim Wathen M.S.
Exercise Physiologist/Dietitian/Personal Trainer
kim@fitnessandfuel.com