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Hi I'm 6ft 4 and arms like twiglets and bandy legs (93 ish kg) I'm looking for something to help with an increase in weight and to speed up healing after weight sessions a couple of times a week. Whats good ? Recommendations ? haven't really got loads of dollar.
Rule of thumb is 2 grammes of protein per kg of body weight to promote muscle growth.
So for you 93 x 2 = 186g protein per day.I always went for up to 30g every 2-3 hours when trying to gain weight.
In terms of low cost, get bulk protein from somewhere like myprotein or for an even cheaper source find a local dairy that sells whey. Used to get cement sized sacks for very little dolla!
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Track your calories and up them. Only way to get bigger is to eat bigger... :)
In my case, quick carbs after training are great. White bread, white rice, dextrose (or a weightgainer product) and then lentils&other slower release carbs and peanut butter/other good fats on seated/cardio days.
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Apparently this is the best value Whey concentrate in the UK . Also it's made from grass-fed cows milk which is really important to me and a great price for such a product . You can use my referral code and get £ 5.00 off if you spend over £ 15.00 just enter KGM2C2 when you register . Otherwise you can register as a first time customer and get the standard 10 % off .
If you're looking to gain weight another cheap and effective way is to add Maltodextrin powder to your post workout shake
http://www.bulkpowders.co.uk/maltodextrin.html
Creatine too is cheap and backed by a ton of research to be effective . Just buy stock standard Creatine Monohydrate in powder form .
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@soapbear30
Hi I'm 6ft 4 and arms like twiglets and bandy legs (93 ish kg) I'm looking for something to help with an increase in weight and to speed up healing after weight sessions a couple of times a week. Whats good ? Recommendations ? haven't really got loads of dollar.