Hey guys im looking to gain muscle. Specifics: Larger Arms, Shoulders, Legs, Chest,Cut abdominals... The list is long so ill just leave it at that. I currently take 1000mg Flax Seed Oil every night as well as a Multi-Vitamin. I also work out anywhere from 4 to 6 days a week and take a 100% whey protein shake everyday. I was advised to take protein everyday from my coach. He says by taking protein everyday your promoting balance. Inconsistent amounts of protein = unbalance = bad. So yeah please add anything you think could possibly help to both speed up the process, or generate better results. Thanks.

- Ron

I would take 100% whey immediately after working out, it's critical for muslce developement. It seems like you are in your teens, right? If so, your metabolism is on high which is great for getting lean but difficult for gaining muscle. Don't get frustrate; train hard, and drink a lot of protein shakes. I would try to sneak in a protein shake at brunch and linner and go with 1.5-2 scoops postworkout. Oh and cottage cheese or Casein protein right before bed because it digest slowly.

Ya i currently only take one protein shake a day. I work at a pharmacy and the pharmacist tells me that i should only take one a day. Due too my age she says too much protein in my diet can cause problems with liver function? Is this a reasonable conlcusion or should i just do it anyways?

I 've yet to see the studies that conclude too much protein destroys your liver. I'd like to see them if they're out there.

Protein shakes are no different than eating a steak...except there's less fat and cholesterol in the shake.

due to your age, I wouldn't suggest any additional supplements, and really there's no much out there that actually works. Creatine Monohydrate actually does work, but its far from a miracle supplement, and works indirectly to help you work out a little harder, which *could* translate to better gains...IF your diet, trainign, and recovery are all spot on.

But I wouldn't take creatine until you hit 18, simply because your body is still growing.

I'd lift heavy and hard, focusing on compound exercises, especially squats and deadlifts, but also pullups, barbell rows, and bench pressing...to get the best bang for your buck when working out.

im sorry it wasnt your liver but kidneys my bad.

How much flax seed oil and fish oil can i take in one day? Without damaging anything vital? haha

Protein is good, and your coach is right. Steady protein is more beneficial than sporatic protein intake. Keep in mind though that your body can only metabolize a certain amount of protein at a time. If you over do it most of your protein will end up in the toilet, literally.

As for supplement recomendations. I would recommend taking something to increase endurance. That should give an energy boost to allow you to lift more. I use a product called Sure2Endure that is supposed to "Increase physical endurance and stamina, Decrease post-exercise recovery time, Reduce fatigue associated with strenuous exercise, Alleviate muscle pain and cramps," along with some other stuff. So far it works pretty well. I find that on my workout days that I take it I feel like I'm able to lift harder for longer. I'm pretty hooked on the stuff and recommend it to everyone I know.

Its sold online only though, which is lame. I get mine from winyourhealthnow.com. They've got some other supplements that are pretty good too if you're looking for anything else.

Remember though, supplements are just that. Supplements. They aren't miracles and won't build muscle for you. They can, however, help you out.

Does anyone have any suggestions on how much flax seed oil capsules i can take in conjuction with fish oil? they are both 1000 mg

i've heard steroids give you results..

This kid at school takes steroids (i assume). He's on the football team weighs in at about 220 lbs, all muscle, and a very short temper. But the again he's black and black people are always buff and angry

Take liquid flax oil - 2 tablespoons/day. Also take 3000 mgs High quality fish oil. For protein to cause any damage to healthy Livers you would need to exceed 200 grams/day (probably 10 times what you are doing). Usually .8 grams per lb. body weight is the daily norm (from ALL sources).