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Security and Exchange Commission. This makes sense given the vast amount of research that backs whey protein as an effective and cost-efficient means of hitting your daily protein requirements. They are sold with two toppings and Ken's Foods Ken's Steakhouse brand salad dressing. And sometimes I do notice differences when using an olympic bar for say some wrist curls or regular curls the bar will not be straight. I found a health store on google maps and found FitAid there. The FitAID Recovery Blend provides high quality, clean nutrients to help your body recover after intense activity or exercise. Fulfillment by Amazon FBA is a service we offer sellers that lets them store their products in Amazon's fulfillment centers, and we directly pack, ship, and provide customer service for these products.
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You need to spray the coated chicken with olive oil. Get a spritzer or can of extra virgin olive oil. This will ensure that your chicken gets crispy. I made this and it was fantastic. I cut up a whole chicken and made the whole thing in 2 batches. I took the advice of the other comments and lowered the temperature of my air fryer to F after the initial preheat. The chicken was perfectly cooked to a golden brown and looked like something out of a magazine.
I took a picture of the 2nd batch — my family devoured the first batch before I could grab my camera! Picture of my chicken: Chicken theigh bloody near bone Burnt on crust will try lower temperature over longer period of time. I like reading comments to see how people like the recipes, but could do without the snarky ones. How about that, Shannon? What am I doing wrong?
I am a proficient chef but I have made this recipe twice and both time they came out covered with flour. Not yummy and golden brown at all. Not your recipe, something else must be wrong. Try brushing it with egg at the end, right before? I sprayed the basket and rack but the coating came completely off the chicken. It tasted good but was a mess. How can I make it look like yours? You can actually fit more than three or four chicken thighs in the basket by slightly overlapping them or even sitting them end-on.
You sound like a girl after my own heart. Housework is sooo last century — cooking is much more fun. Your chicken recipe above sounds divine. Going to try it tonight. But I just love it!!! I would love to have your Fried Bread recipe if at al possible. I am relying on you sweet people who share. My family is large. I receied the smaller one for Christmas and really appreciate having it, now I am buying the Proair extra large one for my larger cooking needs.
I will be tomorrow night. Making chicken wings and ribs. I just received my second larger one yesterday. I love these things. Could not get family to stop deep frying so I thought I would try one is these..
I think I can now throw out the disgusting deep fryer. No more greasy mess. Jump in and make fries, tatertots, or chickenuggets. You should find yourself wondering how you lived this long without it.
I have only had mine for three weeks, I took it with me recently on vacation. I csnnot wait to use it in my RV. Save my name, email, and website in this browser for the next time I comment.
Place the 4 chicken thighs into the bottom of the AirFryer cooking compartment. Cook for 25 minutes or until the chicken reaches degrees. Calories Calories from Fat Billie 7 days ago Reply. Cher Peadon 1 week ago Reply. Kitchen Magpie 1 week ago Reply. ChristyLeigh 4 weeks ago Reply. Roger the Consultant 2 months ago Reply.
Eugene S Legg 1 month ago Reply. Rachel 2 months ago Reply. Tiffany Fisher 2 months ago Reply. Leigh Anne Zerko 3 months ago Reply. Evelyn 2 days ago Reply.
Leigh, I saw your picture and they looked fantastic. MissPat 4 months ago Reply. Tony 4 months ago Reply.
I love it with the Panko breadcrumbs also!! Makes it really crispy like fried chicken!!! Edith Evelyn Hall 4 months ago Reply. Joyce Huffman 4 months ago Reply. Ginger 6 months ago Reply. Julie 2 weeks ago Reply. Dee 6 months ago Reply. Debi 5 months ago Reply. James 6 months ago Reply. Terri 5 months ago Reply. Did you have to use any oil. Reign 7 months ago Reply. Gerry 6 months ago Reply. Iris Torres 6 months ago Reply.
Mine came our delicious.. They were not dry and they were crispy.. Jane 7 months ago Reply. Sharon 7 months ago Reply. Richard Stellar 7 months ago Reply. Robin 8 months ago Reply. Jane 8 months ago Reply. Thanks for the recipe! Christine 8 months ago Reply. First time using my airfryer can I use will breadcrumbs be better as a batter than flour. Elka 8 months ago Reply. Karlynn Johnston Post Author 6 months ago Reply.
Old Bay Cajun Seasoning? Not exactly Cajun country. John Storm 9 months ago Reply. Karlynn Johnston Post Author 9 months ago Reply. Jeff 10 months ago Reply. Amy 12 months ago Reply.
Do you use boneless or bone-in thighs for this recipe? April 1 year ago Reply. Cindy 8 months ago Reply. Steven 1 year ago Reply. CarolynM 12 months ago Reply. Dorothy J Show 1 year ago Reply. P Combs 1 year ago Reply. Karlynn Johnston Post Author 12 months ago Reply. Wendy 7 months ago Reply. Mine chicken breast came out covered with flour also. Did you ever figure out why? Alexis Evans 1 year ago Reply. Angie Thurman 1 year ago Reply. Let the chicken sit for a little while before airfryer.
Maxine 1 year ago Reply. Same thing happened to me. Sudhir 1 year ago Reply. Any model for commercial use in restaurants? Jadi Penyebab 1 year ago Reply. I am 6ft2 and pounds and my strength has been increasing however I know that my calorie intake is no where near bulk stage. I find it difficult. What makes your mid workout shake so high calories and do you need an post workout shake after it?
When doing a single dose you can do it right before, during or right after working out. Yeah … not consuming enough calories is something most of us skinny guys struggle with. This is one creative way of helping to solve that problem. I hope it helps you man, good luck! Having a solid protein intake is likely more beneficial for guys who are still growing, if anything. Getting most of your protein from whole foods though, since whole foods are higher in vitamins and minerals, is still a good idea.
Yes, thanks a lot my older brother has a jar of whey protein I might use that in a couple months after I develop more muscle at least. Thx for super posts. Even considering IGF, which is last resort for a lady. I would trust your doctor for advice on that one. Keep in mind that if your goal is a very lofty one, that it takes more time, effort and sacrifices to reach it! Shane, It truly does help. Are you recommending malodextrin in the training drink, or dextrose, or are those terms somewhat interchangeable?
Great advice, looking forward to giving this a try! Gah — we just switched the above link to maltodextrin. Forgot to switch it everywhere, I suppose.
Hey Shane, nice article. I am a 5ft10 ectomorph that weighed lbs. I started training in mid January this year and since then I have managed to gain 20lbs. Mostly through eating lots of whole foods and upping my calorie intake and incorporating compound lifts bench press, barbell squat, deadlift, chin ups and t-rows into my training plans following your advice. Just wanted to throw a recommendation out to any other UK people that myprotein. Mixed up the double dose slightly concerned about the triple dose making me fat and it tasted good!
Either I have weird taste buds, or these products seem to go together well. Can you shoot me details of the payment plan, if there is one? Your results are awesome! Our Australians have been buying ground up oats instead of maltodextrin, for example, and our Germans are getting dextrose from DIY beer breweries for unbelievably cheap.
Is it safe to drink 50g whey protein, g maltodextrin, 10g creatine and 5g glutamin mixed with ml in one serving? Do you mean from a hydration standpoint? I would recommend drinking plenty of water. Maybe that means bringing a water bottle with you. We have water fountains at our gym, so if we make a particularly hearty concoction we also mix in some sips of water.
My body is out of proportion. My arms are so skinny and always have been and I have NO chest and my stomach is fairly flat, not much really going on, so I know that if I can do things right, I could end up getting a pretty decent body. As for now, it seems like the bottom half of me doesnt match the top. So I spoke to friends, watched endless youtube videos on workouts and diets and read endless articles.
Money right now is a bit of an issue so the gym was a no no. The first 2 months went ok, a lot of different variations of push-ups and squats, changed my diet, started eating a lot more, I noticed some kind of improvement in muscle size but in weight I have no idea as I have no scales in my apartment to keep a check. So right now I find your site and all this great advice and all these questions with great responses and I feel like I can get some genuine great advice now.
So first I wanted to ask about the supplements. How many calories should I be consuming daily and how often do you think I should be eating? Any response would be greatly appreaciated as I am so clueless about what I really should be doing and how! Hey Sambo, thanks for taking the time to write us! None of these supplements are necessary no, and regular whole food has a whole bunch of advantages too, like being unprocessed and packed full of micronutrients.
These supplements may be cheaper than food, so in theory they should help you save money though. Calisthenics working out using your body weight is cool, and you can make muscle gains at first. At a certain point the exercises become too easy, and it becomes less about strength and more about endurance. You can be constantly making things more difficult having someone push down on your back, doing explosive clap pushups, etc but it quickly becomes complicated, and often takes a lot of athleticism handstand pushups, say.
With weights you can constantly be increasing the heaviness, resulting in progressively bigger muscles as your strength increases — much simpler and more reliable. But, as you probably know, sometimes the cheaper route comes with more challenges.
How much should you be eating? Enough for your weight to increase! There are some advanced ways of figuring that out, like what we use with our members, but you can often get a rough idea by taking your weight and multiplying it by Hey, ha thanks for the reply, I realised after that the last message was an essay!
By the way I forgot to say before, that video is very impressive and really sold me and if I was in a better financial situation right now I would sign up. Just wanted to ask for your opinion on using waxy maize starch as opposed to dextrin or maltodextrin in post-workout shake. I started with creatine a couple of months back as per your suggestion and have noticed gains in my lifting capacity but not so much of muscle gain.
I am now looking to gain some big ass muscle and hence have a few questions.. How effective are the gainers available in the market?
Are they really effective? What is the best gainer out there in the market which is really helpful for ectomorphs like us? How much of it should be taken per day? Is 1 scoop after breakfast and 1 after workout enough or should i be taking more? Hey Sushant, glad you got some gains man! Does that make sense? I agree with what other people are saying. Some other favourites of mine are: Still not as good as making your own though.
As for how much you should consume to grow? But your overall intake should be enough for you to gain weight on the scale and improve on your strength in the gym. Surrounding training though you can take advantage of a pretty potent advantage that nutrient timing offers. Would it be possible, especially increase my arm size. You should get started soon though!! However, if I wanted to workout 4 times a week, do you think there would be any negative high calorie effects associated with taking that many calories?
My understanding of the health component of consuming a lot of calories is that it depends on where those calories are going.
What a great article, I love the fact that you use research studies to back up your claims. Your photos are also a great testament to your hard work. How gluten free friendly are you guys? I eat a ton of beans and plenty of potatoes. Lots of guys eat tons of rice and quinoa. Pizza and pasta have never been big favourites of mine even from a taste perspective. What dosages do you reccomend for me personally?
Very good article though. I was re-reading the article and was wondering, do I mix 90g of protein, g of carbs, and 15g of creatine also or triple it so it would be g of protein, grams of carbs and 45g of creatine? Would I mix the 3, drink it before, after or during my workout? When would I have to drink the fish oil? I would start with 30g whey protein and 60g maltodextrin.
If that goes well and it comes time to increase, then up it to 60g whey protein and g maltodextrin. Hey man, I started taking 2 2. I know that creatine has a unique relationship with water but if i have a lot of water, will i flush the creatine out of my system when i go to the bathroom? You want to take in a bit more than you need for that reason. What is the best dosage for the NutraSea Fish oil?
Just pour into a tspoon and consume once a day? Yep, consuming once a day is perfect. Or are you just using water in your shakes?
Are there any advantages or disadvantages to using milk instead of water? Milk is a surprisingly potent workout drink, considering how ridiculously slowly we digest it! It has a lot of muscle-building benefits built into it, since there are so many rad vitamins and minerals in there, alongside a great source of protein. You may dig this article, too: I have a very limited budget so I would just like to ask if buying creatine and whey protein will be enough? Or should I buy whey protein and fish oil isntead?
I am a beginner when it comes to working out so forgive me for this question. I also read that there are harmful side effects when using fish oil, are those claims true? You can certainly ask your doctor though! I would also get kidney stones.. Or bowel movement would stop or go crazy if you get what I mean lol.. You think this program can help me. Almost all of us run into our share of mishaps, struggles and challenges with this stuff—I know I did!
Yes, I think our program could help. We take a pretty methodical approach to this and the goal is to make you even more resistant to injury, not set you up for it. You may want to get clearance to do squats and deadlifts again, too.
You may find value in this article, too: On non-lifting days I try to eat as much whole nutritious food as possible. When it comes to starches my go-to favourites are: There are tons of options out there—another big favourite for a lot of healthfully-minded dudes is quinoa.
Do you consume the same amount of supplement servings on your rest days as well, or is it only on workout days? Are there any alternate body building supplements without Creatine, because doctor suggested me not to use because. Creatine is not suitable for me. And fish oil is still a great addition to your daily nutrition.
However, the protocol seems a little scary. What do you suggest? I was thinking of going for whey protein first. But would that not add a lot of gains? I hope I converted that right. I wanna gain muscles so bad.. I went through the comments and i hope that you reply on the few ones on top.
That will clear out and help me a big time. Hey Sultan, I try to answer every single question! Do i have to take creatine dosage plus add creatine it to my drink for workout day or the drink is enough?
The workout drink is more than enough creatine for the day! Hi Shane my name is Ryan, I just so happened to stumble across one of your articles a couple hours ago and since then have thoroughly enjoyed most of what your website has to offer.
Must say very impressed! A lot has changed since high school, I am 20 years old now and 5 months away from shipping out for basic training for the military cant enlist until braces are off. Now couple years later terrible diet, virtually no excersise, and no supplements. I am 6foot 1 and pounds. Not chubby at all but def fat has hidden my 6 pack away: As I said I have a few months to jump back on board and I am dead serious about getting in the best shape of my life.
I just bought YMCA membership and signed up for swimming lessons. I want to bulk up with some serious muscle mass and burn some of this 22 percent body fat and get it back down to healthy level. Or will I need to make adjustments? Most people need to make some adjustment or another, as everyone is a little different. Yep, the workout shake will still work. Just stick with a single dose—for now at least. Hope you decide to join us man!
What would you suggest? We live in Toronto too. Seems like a great place to train at! Fish oil timing is one of those cases. This program sounds awesome! And man, looking at this site just makes me so excited to join and try! Thanks for the heads up Oliver! Hey Shane, thanks for your reply. I noticed that you have updated the links, but not all of them. The ones of whey protein and Maltodextrin are still invalid. Do you mean what do we mix the powders with?
Some of our guys use milk though and use a bit less whey and maltodextrin so that it has the same overall nutrient breakdown. I only weigh 47kg. Can you please suggest me a good one.
They seem to be broken right now, as bodybuilding. Sorry for the confusion! So which one will give me better result. Still working on it! Hi Shane, thanks for the great post here. The info you guys provide has been very helpful in my quest to gain weight. I just started using the fish oil that you have recommended thanks for the links and you were right, this stuff is really quite easy to take. However, I just read a study which links omega 3s to a higher risk of prostate cancer.
I was wondering if you have read this study yet? I figured I will talk to my doctor about this one before continuing with the omega supplements. Oh man that study has been making waves!
Interestingly enough, fish oil actually reduces your chance of getting prostate cancer in several other ways: Aaaaand keep in mind that MOST studies still show that consumption of omega 3s reduces your risk of prostrate cancer! The media is always coming out with sensational stuff like this, as this new research is shock worthy and increases readership. Thanks Shane, what a great article!
As a ectomorph struggling to put on weight this is very helpful. I was going through the comments and must appreciate the fact that you take the time to answer all questions your readers have. Most of my doubts got clarified as I went through your answers. No problem Misha, glad it helped!
And this post is broscience all the way. Just eat and lift heavy. My legs could use a lot more work though. I looking to gain another 10 to 15 pounds of muscle. I train for strength as well for definition.
You may not be a hardgainer at all, just a poor eater! You sounds like a good fit for this program, yeah. We can definitely bulk up the stilts, and nothing will do a better job of giving you a strong balanced physique than squats and deadlifts! Hey Shane, what is your opinion on oatmass as an alternative to maltodextrin? Or, rather, blended oats, as they are essentially the same, right?
This stuff is working! However, Ive gained unwanted fat in my middle section, and thighs, where that was never happening in the past. I weigh now around lbs. I still appear skinny to most, but I may be average. Do youvthinkbthos program is right for me?
Most guys have a bit of this or that mixed in, often in the form of carrying a little bit extra around the middle hehe. Now, here comes the problem: Does you guys or any one of your clients ever got ANY stretch marks on your skin due to rapid muscle building? A lot of us ectomorphs have stretch marks from growing UPwards though. A lot of us take to puberty by rapidly shooting sky high instead of getting muscular, it seems. It awes me how much you guys are into this for us, ectomorphs. The past two weeks I merely stood at my current weight.
I want to have the leanest possible bulk ever cutting being an ectomorph? I know what you mean. By super leanly bulking you can always maintain your strength of being lean while adding on the new strength of being strong and healthy.
You need to gain weight to grow, so a calorie surplus is your friend! I like to track using the vein on my bicep. I take creatine with some food and use whey after workout but how to use dextrose and maltodextrin: Shane, I read that you use 15g of Creatine when you try to gain some weight. Is this true or is our maximum of creatine as being an ectomorph much higher? Yeah I used to take 15g of creatine spaced out over a couple hours. Some creatine might have been flushed out, yeah. Hey Shane I wanted to know other than the days im working out and making that double dose shake, should i be having just a regular whey protein shake the days im off?
And is having all that protein healthy for you? Universal Torrent is a pretty good gainer, although once you start having several servings at once the cost quickly adds up! The maltodextrin they load the stuff with costs them pennies and costs you several dollars. I figure may as well just buy it yourself, mix your own perfect ratio, and save a bit of money.
Can trim the doses down and fiddle with things if you ever decide to cut or anything. Getting your protein from a variety of sources is best, and yep whey protein is a totally valid place to get it. I get more than enough there. Can you refresh the links of the lists of supplements please. Thanks in advance for your reach article that helps me a lot. Lets say will I have to increase my protein intake overtime? And I also read that your body absorbs about 25g of protein in an hour so what would be the point of doubling your protein intake if it would all be converted into waste?
I am looking forward to stop drinking Gatorade as it contains quite a lot of sugars, and buy maltodextrin instead as it looks much healthier, thank you Shane for your time and keep it up!
Your site is great. Thanks for the kind words Juan! Comments like yours are why I love writing blog articles so much. Gold Standard is sweet. ON is a good company. Bananas are sweet too, and a great source of vitamins and minerals as well as being a good source of carbs. I think Gatorade is made out of sucrose, which contains fructose. Fructose is absorbed very differently from glucose and not necessarily in a beneficial way.
Not the best thing to be taking in high doses while training. I mean bananas have so many amazing things going for them. If you like the flavour of Gatorade, you could try adding a scoop of Xtend to your drink. You can buy flavouring like citric acid separately too. Yep, you can develop an intolerance from eating too much of anything, really!
If your body can only absorb 25g of protein in an hour then drinking more than 25g of whey in an hour will just mean that it takes longer than an hour to digest all of the protein! If we just peed calories out if we ate them too fast that would be the best news ever for chubby guys and gals, who, presumably, could eat entire cakes just fine so long as they ate them quickly enough.
I use a protein shaker 20oz. You could drink 1 in the change room beforehand, 1 in the gym and 1 after. Thanks Shane for all the help and advice. Can i make this with milk or is the taste not gonna be as good? Also how much milk would you use if you use 28 oz of water?
You could probably make it with milk so long as you feel good while drinking it. Could be that fat soluble vitamins, like vitamin D, work better in whole fat milk. Shane im sure you answered this somehwere but since carbo gain doesnt have a scoop how do you measure out a serving size? Or how many scoops would i use if i used the scooper from the gold whey box. The tub should have nutrition information on the side … but who weighs their food?
Right now Jared and I are trying waximaize maltodextrin is way more enjoyable — waximaize seems to be the twin of corn starch and it came with a scoop.
And can you help me choose the best creatine brand? Dextrose tastes like milk sugar, and waximaize tastes like cornstarch — up to your taste buds! Might be better for the teeth, too? Have it right after you finish your workout. That will double the dose and give you some extra calories and extra protein to play around with.
No need to double the creatine, although you could! I am 17 years of age. I know eating more and being beastlier in the kitchen is easier said than done, so just take it day by day and try to build up progressively better and better habits!
After all your gains, do you still take supplements? I mean, when people reach their goals in terms of bodyweight, do they stop taking supps easily? I ask because in my country supps are overtaxed, so I see it as an investment, instead of a cheaper alternative to food. I stress constantly about it, and I just been thinking about anything that could help me with building muscle drug-free is a go, so supplements are my first choice.
Buuut… people become hostage to this shit. I wonder if it would be possible to drop naturally, with ease, them once I packed those 20 lb. Would you guys mind telling me a little about your thoughts and experiences? I used to wonder that all the time myself. Ergogenic supplements SuperPump, NO xplode, jack3d, etc: I felt like I went from being superman to a weak old man when I stopped training with them. The homemade ones are very cheap, and, for MOST people, cheaper than their whole food equivalents.
You can accomplish your gains and then use very minimal dosages or stop using them entirely. Gainers QuickMass, Serious Mass, etc: Kind of useless to begin with and massively overpriced.
Food replacements, like whey protein: Stuff like fish oil you might want to take forever. Stuff like vitamin D is tricky to get naturally, as you need to be outside a lot to encourage your body to synthesize enough of it. Most people need to supplement with it or drink milk, which is fortified with it. Anyway, the short answer to your question is no: If nutritious whole food is cheaper and more accessible for you and you have the appetite to eat it then you could forget about supplements altogether!
Good luck gaining your final 20!! Supplements are still cheaper than most whole foods, but not as cheap as you might think. It is still cheaper taking malto than buying whole food price per calorie , but in the specific case of whey and pre-wo, they are way off the range. Yeah, that helped a lot! So, did you stop taking supps entirely now that you reached your final weight? I really like it, and I like having goals to work towards.
I still take supplements. It sounds like things are different where you live — I do know that food in Canada is expensive relative to other countries — but whey here in Toronto is muuuch cheaper than, say, chicken breasts, steak or ground meat.
If you call it a supplement I also absolutely adore coffee! I have a nice hot mug before pretty much every workout and love it pretty heartily.
As for your creatine questions: Not everyone gets water retention from creatine. All the extra muscle you built while on it … that will stay. How much lean mass can you expect to gain? I went in an added a bunch of studies to the creatine section today. Well, that was the original plan. To be completely honest, I did take around g of malto after workout days for a few weeks and gained some weight.
Not that much, though, never passed on my max weight. Maybe 1 or 2 lbs. VERY slowly, way slower than I would see elsewhere. One thing is the scale moving slowly, other thing is the scale not moving at all! Had problems with whey concentrate, might try isolate. Focus on moving up your weight on the scale each week instead i.
Now that you have my info, my questions: Do you recommend otherwise, and how many servings per day and when is the best time? Please mention the creatine servings too.
I noticed last year, although not sure, that briefly taking Whey with milk induced mildish stomach pains. Also, how much cardio should I do? Is a minute session good enough? I usually go start with 1 set wide pull-ups, 1 set push-ups, then 1 set dumb-bell chest-press, 1 set crunches. REST, repeat 3 times. I substitute the chest-press with the lat pulldown on alternate days, and also include bicep curls, and traps sometimes, and holding a dumbbell while squatting.
What do you suggest overall, and how is my plan looking? Where would I be in 3 months? You live in a place where you pretty much only have access to fish, green vegetables and eggs? Sounds like some sort of super-health haven! As for creatine, you want around 6g a day. Your body needs about 3g per day, but we lose a few grams when we take it.
We do some dynamic stretches, a few mobility drills and practice our lifting technique at the beginning of every training session. Different programs are constructed in different ways. As for a specific workout program for you, I would follow one made by an expert! You could use our program which I obviously think is the best one out there ever , or any other number of great programs out there. Definitely thinking about joining the program but have some questions about what I can expect in your program.
Nevermind — the email bounced from the account you have attached to your comment. Shoot us an email at us bonytobeastly. Hey shane i was wondering how many scoops of the carbo gain using the scooper from the gold standard whey is equivalent to 1 serving? If i am trying to put on a good amount of weight do you sugesst using the 3x dose? A whey scoop holds about 30g 24 of which is protein. For every nice full scoop of whey you put in the drink, put 2 kind of wimpy scoops of maltodextrin in.
As for how much you should take, I would let your abs decide. I handle them well, as do most naturally lean super skinny dudes, so a triple dose works well for me. Start with a single, scale it up. Thanks a lot man that def helps…Il be putting in 4 wimpy scoops of cargo gain then for a double dose! Are you drinking this concoction only on workout days? If so, does this mean your daily caloric intake swings quite a bit between workout days vs.
Yes and often yes! We seem to respond pretty well to cycling carbs and calories. You could skip a snack or shrink the serving sizes of some meals, etc. Excellent article with studies. I read most of them and went out to buy the 8 lbs of Maltodextrin. I went to research more into Maltodextrin and came across this study http: Our diets DO affect our gut flora, and the healthier and more balanced our diet tends to be the healthier and more resilient that flora tends to be. WebMD is telling me that these foods commonly cause symptoms to flare up:.
Currently, it is unclear how environmental factors contribute to the development of disease. Dietary studies in both mouse models and humans demonstrate large shifts in the composition of the microbiota dependent on diet , , , .
Likewise, human studies comparing obese and lean twin pairs demonstrated changes in Bacteroidetes prevalence and a decrease in microbial diversity in obese individuals . The last line says: If these individuals carry other risk factors for CD genetic variants of anti-bacterial response genes such as ATG16L1 or NOD2, for example , this may result in the development of disease in these susceptible individuals.
These findings describe a potential disease mechanism linking the ubiquitous dietary additive MDX to microbial changes in the intestine of CD patients and suggest a novel therapeutic area for the prevention and treatment of inflammatory bowel disease.
You are also, of course, perfectly welcome to play it safe and get your carbs from somewhere else! What changes did you make in the October update? I might have a bad memory, but could it be that you had glutamin in there before?
If so, why did you drop it? Hey LJ, the changes are prrretty small. We added in a little excerpt from Alan Aragon, explained the methods behind our madness a little more clearly, and we added in a couple more reference studies. Last month we made a slightly more significant change though — we added a TON of new studies, we switched over to recommending Amazon. Amazon is one of the few sites that stocks it.
Consume lots of easily digested proteins, carbs and calories surrounding your training and in general … but still get the majority of your calories from minimally processed nutritious whole foods. Creatine is the most powerful legal muscle-building supplement out there, and it also happens to be cheap, healthy and very very well researched for decades now. Fish oil helps you get a more balanced fat intake and it has a bunch of promising effects on your health and body composition.
Vitamin D is a fat soluble vitamin, so taking it alongside a fat like fish oil allows it to be properly absorbed. Vitamin D fortified whole milk is another effective way to get your vitamin D in. Anyway for now i was really hoping if you could help me anyway with some tips, having just bought some malto and whey i made my first post workout drink of double dose, and for 30 mins afterwards i felt pretty sick lol. I train 3 times a week doing all the major compound lifts, I eat around calories a day but it seems nothing is paying off right now, being stuck at this size is becoming really disheartening, really knocking my confidence man.
I was wondering if maybe you had any tips for me, tired of being this skinny where i can see my hip bones lol. Being in the UK is great. One of the strongest and most helpful guys in the community, Steve, is British.
Yeah some people handle the drink better than others. The best thing though is to get a really firm grasp on the fundamentals of lifting and eating to build muscle. Shane I think you saved my life… I started bodybuilding a few times, never really bulk any weight… So this time I was determined to use steroids… Gladly I found your website.
Now I would have a question… In my country gainers are much more cheaper than protein, so I will use Serious Mass. The serving size is gr. Could you tell me please how much sould I take during a day, and if I must take-it in non-workout days too?
I have some financiar issues, but when I will overcome those, definitely I will sign up for your program. Gainers are usually cheaper than protein but more expensive than maltodextrin. Buying protein and maltodextrin and mixing it up yourself is often cheaper. Definitely the same idea — the ingredients in Serious Mass are first maltodextrin and second protein albeit a blend.
Whole foods will be markedly better. I just noticed the new pictures that u put up of yourself.. I wud also like to share that i gained 5 more kgs since i last messaged you so i weigh in at My aim is muscle gain especially in the arms. Can i mix whey or a protein blend and mix it up with milk, bananas and peanut butter to achieve the same effect as Serious Mass? Have you used Serious Mass or Combat before? Musclepharm Combat 4lbs blend or Serious Mass 12 lbs? Keeping in mind my aim of muscle gain and of-course cost effectiveness.
Eagerly waiting for your reply. No, the effect would be different. Weight gainers do work for ectomorphs — they provide carbs, protein and calories, after all. Man, I felt like such crap after taking them. Bananas are badass at building muscle. Same deal with peanuts and milk — totally badass in all kinds of subtle ways in addition to being great sources of macronutrients and calories.
As for gaining in your arms, stay tuned! A lot of us skinny guys have long lanky arms and struggle with catching them up myself included , even after gaining a bunch of proportional weight. Thanx a lot man! Is it really needed or is it available in a sufficient quantity in the protein drinks or gainers? Also do u guys use them? Also i would like to make some requests.. Can you please also make a page where you review various supplements in a video form and discuss about its effectiveness, cost effectiveness and profile?
Please upload some videos showing the proper form and movements with which exercises should be done.. Please upload some pictures of your own transformation over the years and last few months..
No need to worry about them. I bought a little tub today to give it a try. The other is caffeine. It makes a pretty potent pre-workout supplement. No need to get fancy — a cup or two of coffee is fine. We downplay vitamin D a bit here too. You really do want to get your vitamin D levels in order. Hi Shane, I Have been drinking the shake for about a month now and still cant seem to gain any weight.
I use 2 scoops of the whey and 3 scoops of the carbo gain using the whey scooper. Any recommendation of what I can do to increase my weight gain? Nothing worse than pouring money into all kinds of supplements and not getting anything out of them at all.
Did you read the beginning of the article? Taking supplements without first mastering the fundamentals is like upgrading the engine of a car that has no fuel in it. Shane I want to buy the program. Can you tell me how many days a week are you at the gym for the program? We train three times per week, each workout lasts about an hour, and we hit each major muscle group each time. As you know already my budget is very tight me and my dad are building a bench , and I also found a very cheap maltodextrin in my country more than half of the price of NOW Carbo Gain — the one that you recomended.
BUT here is the description:. You always want to buy from respected brands — ideally big companies that are getting tested by independent consumer labs. We need enough protein, not as much protein as possible.
Check this article out:. With that said their numbers seems a little off. It also very much depends on your goals. That article seems to be trying to be controversial. I mean, you can get your protein from chicken or protein powders.
Thanks for taking the time to read this, you guys rock! I will see you guys on the beastly side next month after my payday LOL! It takes many hours for things to pass through your intestines, so absolutely no worries of it coming out the other end that quickly after you ingest it! I have at least 5 meals per day with at least 3 being lots of white rice as it opens up my appetite too.
Coupled with mg of vitamin daily, I gained about 20 pounds of lean muscle mass. As Shane mentioned before, things will really change. People are taking me much more seriously now not that they are shallow but in a natural human reaction kinda way. Our pyshique and confident attitude plus aura we exude really tells alot about us. Being is no biggie to me yet but it made all the difference when everyone who knew you WILL notice and the compliment they give only serve as further motivation.
Thanks for sharing man. Either dextrose or maltodextrin would be fine, although this one certainly tastes much better! Hey Shane, good blog! Now I have this question:. I use dextrose instead of maltodextrine. Whats the difference between using dextrose in the shake instead of fine powder oats? Is it better to use dextrose in the training shake and fine oats after training or vice versa?
A friend of mine also uses amino acid tablets instead of amio acid powder. Which one do you recommend for an ectomorph? Whats your thought on this ZMA supplement? Dextrose and maltodextrin are both fine. Both are rather quickly digested sources of glucose. Both are easy on the appetite, too, since their fibre content is, well, non-existent.
Powdered oats are cool too, and a lot of our Australian members go that route, for some reason. Less easy on your appetite perhaps? You could definitely go for powdered oats. I would recommend protein powder for an ectomorph, not BCAAs.
See the beginning of the article. Coffee is great pre-workout! Creatine you can take whenever, so I usually just mix it into my workout drink or have it with breakfast. Tier One Pre-Workout Supplement. Ideal dose of caffeine, ideal dose of the best brand of creatine and the ideal dose of beta-alanine which is promising but not very well studied.
How many calories do you estimate you were eating when you gained your first 20 pounds? And did you use supplements then? I really have no idea how many calories I was eating. I could have saved myself some time, money and trouble had a I bought supplements, but back then I was eating tons and tons of whole foods — lots of chicken, fish, whole grain bread, cheese, milk, potatoes, etc.
In retrospect, even just whey would have helped a ton. Preparing all that meat was expensive and a huge hassle, and the chicken and fish leftovers I was warming up in the microwave tasted pretty awful …. When is the proper time to take this shake? Is it hours before going to the gym or during your workout? Also, should i be taking another shake after my workout? With 30 grams of protein and 5 grams of creatine? I have taken this shake once before with 30 grams of protein, 60 grams of Cyto Carb and 5 grams of creatine and the shake seemed kind of thin, should i be increasing my dosage?
So yep, that would take care of the nutrient timing benefits. As for the dosage, that depends. So I have it during. I will defiantly start taking my shakes while at the gym. Just before bedtime i have some plain yogurt with a sprinkle of Protein powder. These two studies summarize that well: This website is freaking amazing!!! I have always been skinny, not only skinny but the skinniest amongst every group I have ever been a part of: A couple of years back I joined a gym and initially had some small gains but they slowed down and eventually to my disdain I gave up!
I am seriously contemplating joining!!! Do you know of anywhere I can get them from? Or any equivalents that an Australian ectomorph could get his hands on? I have also recently become a vegetarian and was wondering whether your program is ok for my lifestyle?
Ahh yeah that was me back in the day too. Lots of our raddest members are Australian! Marcel , for one. As far as supplements in Australia goes, he recommends bulkpowders and bulknutrients.
No problem there either. Thanks for the quick reply!! The bulkpowders website looks great!! Hi Adam — This is an awesome site — thank you for creating it. Hey Shane — Hoping for any insight you can provide. Some supplements, like creatine, may have non-responders. We leave no bony behind! I think 5 grams of creatine per day is a pretty solid bet. If you struggle to reach you calorie, protein or carb goals you might want to try incorporating the workout drink that we recommend.
I have a 28 oz shaker, and to get rid of the chunks I just shake harder and longer. Further shaking tends to get rid of them. Some of our members mix the shake up earlier in the day and let it sit in the fridge, which apparently lets things dissolve pretty nicely. I think the easiest way to solve the problem is just to get a shaker that comes with one of those whisk balls.
You say that protein intake should be grs. According to another system, my intake depending on heigh, age, etc should be grs workout days. If you were a lean-ish pounds then g of protein per day might be helpful 1. That would be at the very high end of what would be considered maximally effective, but there is indeed reason to believe that a protein intake that high may result in albeit very slight improvements in the rate that you can build muscle.
Most research points to 1 gram of protein per pound day or even 0.