How to bulk up?

Had a decent back workout earlier

Deadlifts 160x1 150x2 130x8 110 x12

BB row 4 sets

Chins 5 sets

BB curl 2 sets

No pain,which was a relief!
 
So after a very long stint at work, I got back in the gym yesterday. I finally saw an osteopath and found I've spannered my spine - Funny how the body compensates for things - I thought I'd fucked my shoulder, turns out my spine is just curving out and pushing it forwards. Lesson being ladies and gents, either a) don't do desk jobs or b) if you do, take proper time out of your day to adjust your posture and do push ups. Once you've fucked your back it's very difficult to fix it, so don't fuck it in the first place.

Going to take quite a long time to realign myself and was told not too go super heavy straight off the bat. Lots of stretches and floor/mobility work, getting my core strength back (Learning to do L-Sits which I *thought* looked a piece of piss), and hand stands. I'll be adding squats in and I really, really want to do deads because they're the best lift evah, but they're always too tempting to keep upping the weight and it's a lot of strain on the back. Will proceed with caution there. There may be some truth in the idea that sitting is the new smoking; It's shocking how difficult it is for me to hold a good posture now.

Was 83/84kg at my heaviest, now 69kg and feeling weak as shit. So in the spirit of the thread on how to bulk up, off we go!
 
I've quit the gym. Was well in to it then after I got injured doing deadlift (presumably poor form) I never got back in to it and have started running again.
 
Back at uni now so back at the gym, Started 5x5 again yesterday and it went well. My form is still good but I just dropped the weights a bit whilst I got back used to it.

Have sorted out my diet now as well so eating more of the good things and less rubbish.

I am going to to really work at it this year so hopefully see some improvements across all my exercises, going to get some protein as well. Do I just get the Impact Whey? or they have loads of others on MyProtein like Impact Native Whey 95, Hurricane XS and Total Protein and so on????

Was chatting in the gym and a few lads recommended I start taking creatine as well, having read around there are people that say yes even for "beginners" like me but also some that say not to rush in and do it.

What would you fellas recommend?
 
I have a bag of impact whey but I only have a scoop a day. I still manage to get the large majority of my protein from proper food; You shouldn't be too reliant on shakes if you can help it. Don't bother with any of the Hurricane XS bulking crap. Usual stuff, Tuna, chicken, eggs, porridge, milk, etc. I just chuck a scoop into porridge with a banana - Almost turns it into a pudding.

Creatine is up to you. It's one of the more studied supplements and it's benefits are pretty undeniable. Little reason not to see how you get on for 5/6 weeks and then revaluate - It's a tiny chunk of time in the big picture. You also take such small amounts of it that integrating it into your diet is as easy, you don't have to plan for it.

Since my last post I'm up around 2.5/3kg depending on how much i've fluctuated that particular day. Coming to the end of my first 5/3/1 cycle which I've found really good fun - Love the weight/rep changes and is a far cry from the monotony of 5x5. I assumed I would be able to chuck a bit more on at first due to muscle memory/water so I'm sticking with my diet for now - I'm slightly high on the weight gain but the waist is staying consistent and strength is going up. Will recheck that after the next month by which point it'll probably have settled down. Want that to settle around 1/1.5kg a month.
 
Just to add a little to what Adrian said re the creatine, no reason why you shouldn't, it's naturally occurring in red meat anyway, but also, make sure you drink plenty of water, it has a cell volumising effect mainly due to the water retention and as a result can cause dehydration induced headaches.
 
Cheers for the replies fellas, going to get some impact whey and some creatine mono-hydrate. I am thinking get smooth chocolate protein and then unflavored creatine? Then just throw it all in the one shake?

Or should I do it separate?
 
CTID101 said:
Cheers for the replies fellas, going to get some impact whey and some creatine mono-hydrate. I am thinking get smooth chocolate protein and then unflavored creatine? Then just throw it all in the one shake?

Or should I do it separate?
Click to expand...

I don't think there's a definitive study on the best time to take it - I think I remember seeing something about half pre workout and half after, but you're talking 2g before and 2g after - It's up to you if you can be bothered being that precise for a potential advantage. Otherwise if you're going to be having a shake at any time of the day throw it in that, or even just a glass of water, it's super easy to ingest.

Second and strongly reaffirm the advice above about water. Combine it with eating more and working out staying on top of your water consumption is crucial.
 
I always found creatine at breakfast and after a workout was best (5g).Just throw it in your shake,the insulin effect of whey may even help.....
 
Got the stuff through today, am I right in saying just one scoop of protein with 5g of creatine and whatever amount of water I want and im sorted?
 
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