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Old 03.08.2009, 18:21
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Supplements in CH

Anybody know of any online sample bodybuilding weight gain/bulking up diets for hardgainers. I found something on about.com but most supplements are not available in CH or have different names: http://bodybuilding.about.com/od/nut...tgaindiets.htm
Besides, part of their sample diet is “Chromium Picolinate” which is known to make you lose weight (?) . I don’t even know if I can trust their diet program.
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Old 03.08.2009, 18:34
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Re: Supplements in CH

If you know someone who goes to the UK maybe see if they can get you products from this brand

www.maximuscle.com

I used Viper Extreme and Cyclon circa 2003. I found they helped.

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Old 03.08.2009, 18:55
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Re: Supplements in CH

Basically you will want to consume alot of quality calories. Every meal you consume should have about 30 - 50 grams of protein, preferably some healthy fat, and a whole grain/complex carb source. Try to eat every 2 - 3 hours minimum. As far as supplements, you should only really need a quality Multi Vitamin/Mineral, and a fast digesting protien shake (such as a whey or whey isolate). Focus mainly on your food intake, sleep, and training, and the results should take care of themsleves!

Here is an EXAMPLE of a typical day....

Meal One:
Oatmeal
3 whole eggs + 6 egg whites
1 Apple

Meal Two:
Whole Grain Pasta
6 ounces Chicken Breast
Green Salad with Olive Oil

Meal Three:
Brown Rice
6 Ounces Grilled Salmon
Mixed Veggies

Meal Four:
2 slices Whole Grain Bread
6 ounces Lean Ground Beef
Green Salad with Olive Oil

Meal Five:
1 Can of Tuna
Mixed Veggies

Meal Six:
2 ounces Almonds or other nuts
1/2 letre of milk

***Also try to consume a whey isolate protein shake immidiatley after your workout***

***Try to get about 3 - 4 letres of Water throughout the day***

This is just my advice as a recreational lifter. I am not an expert but am only telling you what has worked for me. I hope it is somewhat helpful.
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Old 03.08.2009, 19:49
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Re: Supplements in CH

Thanks,
@ John: I really cannot eat that much ... especially when it comes to meat. How about food replacement products? or Creatine?
@AlZurich: As I would need the product regularly I'd rather use local products.
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Old 03.08.2009, 22:14
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Re: Supplements in CH

Well you can always add a high calorie/high protein meal replacement OR simply consume alot of milk...

Substitute either the high calorie meal replacement OR 1 full letre of milk for every meal of the 6 that you cannot consume... If you say you are a "hard gainer" it is probably simply due to not consuming enough calories and protien. I can appreciate your metabolism may be fast or maybe you have less than ideal genetics, but I can probably take an educated guess and say your caloric and protien intake are not at optimal levels to stay anabolic.

As far as obtaining a regular supply of supplements, you are gonna pay a premium obtaining it from Switzerland. I order my supplements from overseas and after shipping it is still loads cheaper. PM me if you want the name of the website I order from.

On creatine, it is fine to add this in... Drink plenty of water to make the most of it... Honestly though, make sure you are finding a way to consume adequate calories & protien. That is what is going to lay your foundation. Creatine is more like "icing on the cake".
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Old 04.08.2009, 09:25
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Re: Supplements in CH

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Anybody know of any online sample bodybuilding weight gain/bulking up diets for hardgainers.
Here are two threads from a very respected trainer:

Hardgainer Training Manual (SFW)
Beginner Routines (SFW)

Also, make sure that you've got the following factors handled before considering supplements other than Protein, Fish Oil and Creatine:

1. Correct Training (The right routine for YOU; periodization, max-effort; GPP etc.)
2. Enough Sleep (at least 8-9h)
3. Diet (correct macronutrients; enough; green vegetables, 5-7 servings; whole food; organic, fresh, regional)
4. Low Stress-Levels

These factors do NOT contribute 25% each. If any one of them is off balance, results can be compromised as much as 90%.

If you buy supplements before you got the above down, you're just investing in expensive urine
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Old 04.08.2009, 09:28
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Re: Supplements in CH

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Thanks,
@ John: I really cannot eat that much ... especially when it comes to meat. How about food replacement products? or Creatine?
You will need to consume more than you're currently eating, otherwise you will just get the results you are getting now.

Food replacement products = not worth the money, IMHO

Creatine = Allows you to train more. Creatine itself just adds 'water weight'.

Concerning Protein, aim for at least 2g per kg bodyweight.

Putting together a diet just out of shakes is not going to cut it. Your body needs whole foods, protein shakes are just a supplement because you might not be able to eat enough whole foods to achieve the required levels of intake.
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Old 04.08.2009, 09:31
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Re: Supplements in CH

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If you know someone who goes to the UK maybe see if they can get you products from this brand



I used Viper Extreme and Cyclon circa 2003. I found they helped.
For protein this is pretty much the best around http://www.pfood.ch/de/Protein?XTCsi...a9e727089fa487

There's also vairous weight gain products here http://www.pfood.ch/de/Weight-Gainer

However just eat healthy and eat often... you should be having 5-6 smaller meals a day rather than two huge ones.
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Old 04.08.2009, 10:37
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Re: Supplements in CH

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However just eat healthy and eat often... you should be having 5-6 smaller meals a day rather than two huge ones.
Seconded. If you are ordering from overseas, these stores have a good track record:

True Protein (SFW, great source for quality protein)
Bulknutrition (SFW, good source for general supplements)
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