Need to see speedy results at the gym

New exercise plan targets chest, arms and back. I want to gain as much weight/muscles as possible within 2 months, without having to use creatine. What kind of supplements should I add? I'm currently just eating regular foods.

I'm going to add a protein powder and or a gainer, but on top of that I think I should definitely add some other things, not sure what though, any ideas?

Do you guys also know when it's best to eat, workout and sleep? I need some kind of timetable.

THANKS!

my advice: don't fall for the protein-scam...or the powerdrink-nonsense
(this stuff is only interesting if you reach an advanced level and
i am guessing you do not look like a young Arnold yet)

maybe you've heard about the hard-gainer nonsense, and the solution of
all fitness/bodybuilding guru-wannabees: "eat lots of food"

Don't believe that stuff!

if you are doing it for your physique, you should know that:
-training is like 30 % of the puzzle (if you're lucky)
-focus on recovery (eating , sleeping and supplements!)

how do you recover ?
-sleep well
-avoid stress
-eat well, but don't overdo it and do not start "grazing"
-never over-train (which can be easily achieved if you do not recover optimally)
-if you create too many insulin spikes, it will be detrimental to your recovery.
(in contrast to popular believes)
-so use the foods people on this board also take
-listen to your body, don't train sore body parts.
-and very important: use a good multi-vitamin and multi mineral complex

I have tried for many years to make progress with protein shakes , amino acids, herbs
and everything in between. none of it was really a success.
in the end, watching my diet and taking enough vitamins and especially minerals did the trick.
magnesium,again magnesium, potassium, calcium (especially if you take protein)
multi vitamin (lots of D ), essential oils (krill , flax) should be your base.

but since you're on this board, i am guessing you already do this...

I sleep as needed and take a mixture of protein, anti-oxidants and mineralizers in a smoothie. The difficult thing is that you want results in 2 months. The only quick way is to use whey protein as that seems to put on muscle mass very quickly. While I am seeing results on hemp and rice I am building more lean muscle mass so my results will not be nearly as pronounced nor achieved as quickly.

Another key thing is your workout routine in order maximize results. I recently switched to a different routine and things have taken off for me. Some of the pro's really know how to get the most out of each daily workout.

Best of luck getting ripped.

Droids would do it, but would fuck you up otherwise...so stay away from that temptation...

Whey protein & amino acids and if you want to see quick results, I recommend P90X. You can do it at home if you are self motivated. Ive seen awesome results in less than 4 weeks already. All you need is a pull-up bar and some dumbells.

Do P90X

Increase you're intake of free range eggs - they are the purest source of protein you can have. Don't buy into the nonsense of it raising your cholesterol. If you notice that you're beginning to fart more often throughout the day, then you have given your body more protein than it can process.

Go for six decent size meals throughout the day. Add plenty of fruit and veg into your meals or for snacks in between. What you will find is its more important to have energy when you get to the gym, especially after a long day at work. Eating plenty of fruit and vegetables is key to giving you enough energy to have a hard workout. If you have a lazy workout and then supplement, then it wont really do much.

Start eating plenty of complex carbs - brown rice, wholegrain pasta etc.

Really it depends on your body type and your ability to put on muscle. Some people see instant results, some people can train for ages and only see minimal improvement.

A big thing would be to train with a friend who knows what they are doing, someone who can push you that extra 5-10%. If you need to put the weight on in 2 months I would recommend a personal trainer.

I thought P90X was just some stupid infomercial shit to make money, boy was I wrong this shit works and WILL kick your ass!

chapat wrote:I thought P90X was just some stupid infomercial shit to make money, boy was I wrong this shit works and WILL kick your ass!

Do you just do the P90X at home workout, or do you also take supplements made by them? Also do you still go to the gym, or will this program work at home without equipment?