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Thanks a lot man that def helps…Il be putting in 4 wimpy scoops of cargo gain then for a double dose! Keeping in mind my aim of muscle gain and of-course cost effectiveness. Jed October 14, I would happily recommend them because if they work for me, I am truly confident they will work for anyone! Is there any way to get Stevia naturally without these additives, and is Stevia ok?

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Top 5 Dangers of Maltodextrin + 5 Healthier Substitutes

I feel up pretty quickly, but breakfast is my best meal of the day. You know what you are talking about, that is why I am reaching out for help in what you say. As I have to watch for no Pre-Diabetes. I had instance two years ago. Hello, I am ectomorphic and tired of it. I stumbled upon this blog in my quest to gain muscle. With reference to the supplements listed in this blog:.

Should I mix the whey protein and dextrose powder before a workout, during a workout, after a workout or all of the above? How should I attempt to consume creatine on a daily basis? Should I mix it with any liquids I consume? If so, what brands of these supplements do you prefer? All of the above is good. And most of the brands we list you should be able to find at the local GNC.

You Aussies seem to kick ass at this, too. Some great transformations going on down there!! Regarding the payment plan, shoot me an email at us bonytobeastly. Saving money, energy, and my body using this post! Takes a bit longer then the banned PH gods, but it is a hell of a lot safer. Keep up the good work my dude! Glad you like it, man! My problem is that i do not gain in my arms, even though i pay full attention to them and they are still very thin.

I have a few questions and would be really obliged to get a response from you on them: Can i use only creatine? Does it also help in muscle building and getting bigger, apart from providing energy to get those extra reps? If i use creatine, how much quantity is safe and sufficient? When should it be used before or after the workout? Is the loading phase necessary?

Does the ability to lift more and size of muscles reduce if i stop taking it? Is it hard to digest like whey protein? Sushant 5 grams pre and post workout, technically the loading faze is not needed but recommended for ectomorphs. Creatine is a really good supp for natural lifters you just gotta stay consistent with it to see results. Hey Will, thanks a lot for your reply mate. I already have 6 eggs, protein biscuits, nuts and a very basic protein supplement as i mentioned before along with other protein rich food.

So that makes up for about gms of protein daily. Before workout i have 2 bananas, 2 eggs, 2 protein biscuits and almonds and immediately after workout i have 2 bananas along with the protein supplement mixed with whole milk , 2 protein biscuits, 2 eggs and a high carb meal 2 hours later. Can i just add 5 grms of creatine to this diet? Hey Sushant — cool questions. First off, congrats on the 10kg! You must be pumped! Check out the creatine section for details about what it does it does a lot beyond helping with reps , and check out the protocol at the end of the article for how to take it.

No need to mix it with anything or get all fancy with it. So, more chin ups, yates bent over rows, cable curls, tricep extensions, close grip pushups, etc. Squats, deads, bench, chins, carries, planks, etc. Hey Shane, thanks a lot for all that information man. You guys are doing an amazing work with this site, kudos to you for that. We have a lot of gyms here but sadly not many knowledgeable trainers, so there are a lot of us here looking for professional help in trying to understand our body better and gain and this site with people like you are doing a tremendous job.

Thank you for that! You cleared almost all my doubts about creatine and i might be going for it soon after gaining a little more weight. I followed your advice about the arm training and am waiting for some good results. Sean Go on bodybuilding. Buying products at shops is usually a rip off, trust me I worked at one for awhile Jesus would we sell supps for super high prices lol. Good luck with your supplement search brotha. Luckily creatine is often relatively low in price, so you could probably still get a few months supply for a decent price.

It seems like you were only tripling the dose of whey and creatine…. Great site by the way. I just stumbled upon it after getting a gym membership and looking into supplements. Yeah, we take quite a bit of dextrose. You can still do great with a much smaller dosage! It sounds like it could be pretty dangerous on blood sugar levels…do you have a study reference? I believe the blood needs to occupy the muscle instead of aiding in digestion, but to each their own. Check out some of the studies linked in the dextrose section regarding the effectiveness of the protocol.

When thinking of blood sugar we need to think not so much about the glycemic index and more so about the glycemic load , i. And your conclusion is correct — it will.

And the healthier and more insulin sensitive you are, the better this technique will work. Will this reduce your sensitivity to insulin? As always, though, your health is in your hands, so follow the advice of your physician! Are you advocating that this concoction is a big secret to adding weight to your muscles? Is this one of the major catalysts to quick weight gain targeted at the muscles? Is there a reputable supplement that contains dextrose, casein and whey or similar equivalents?

Tons and tons of them! One I recommend is Universal Torrent , just keep in mind that you may need to adjust your serving size! And after reading many of the other posts about posture and ratios and watching some videos etc… I still wanted to ask you a question. I lifted all throughout high school and then some and never gained hence finding your awesome site then a gym accident and I stopped going around the age of I turned 23 little over a month ago and have decided to go back to the gym and incorporate it into my lifestyle as I believe yes it does in general lead to a better life and happiness.

I know that you arent a doctor but you seem like a pretty smart guy. I am just curious as to your input on the arm situation in terms of symmetry and alignment and how you think it may develop in comparison to my right arm. I dont know if that means in length or density or altogether.

I also dont know if the growth plate on my humerus has anything to do with the growth of the rest of the bones in that arm like the bones in my forearms, wrists, and hands. I just figure the more info I give you the better you are able to get an idea. 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 know there are dumbbells and cables but I dont want to cut out exercise where I have to use both hands on one bar.

I am just kind of stumped as to the best route to take with it. Second, everyone has their challenges, limitations and setbacks. As for your shoulder being higher … are you certain that has to do with your injury? Everyone has a higher left shoulder — and I mean everyone. This has to do with asymmetrical organs and innards, and how that affects our breathing. I would go with your doctors advice on that one, as he presumably knows your situation and the human body far better, and work with a coach or personal trainer while you train.

And yes your information does indeed help. As far as the shoulder sitting higher that could be I just dont know if the growth plate ties into muscle or tendon growth as well, just something I will have to look into. I am looking into getting a second opinion on it for sure. And also yeah I see what you mean about muscle building helping to keep the shoulder in place because it only popped out once while i was in high school and doing padded football almost everyday with people bigger than I and we also had to lift just about every day.

And now it cant even hold up in a game of sandlot? Definitely a defining moment in wanting to take my fitness life back on the right track. I checked out the creatine, dextrose, whey, and fish oil and will probably be purchasing that and giving the super drink a try at least due to it being amazingly low in price and actually may be even better for me in general considering whats on the rest of the market.

I just finished some Intek evolution protein powder that Lou Ferrigno at total nutrition recommended when I went in asking for the equivalent of a product I used to take and saying that was the same thing but this just has more natural vitamins and it tastes good even after I said I dont care about taste just how it affects my body in terms of health and results. But I am pretty positive he just looked at my size males subconsciously judging other males based on shoulders etc… and figured I was a January resolution monther and just wanted me to buy what he needed to sell.

So I would rather buy from people who actually care about what they are telling people to put into their body. I can at least use your links to throw some kickback your guys way. I would like to get the largest amounts possible from those sites but like I said a little strapped lol.

I would love to discuss more and more like how I workout and where the hell you guys go and jump in water with icebergs in it and everything but hopefully I will be able to in the near future. Thanks for all your help and if you have anymore you feel like offering please go right ahead haha.

Have a good one. So you rate universal torrent better than optimum serious mass then? Great read dude, Checking in here from Los Angeles. Honestly, every single thing you described in the video on the product description page has been a feeling or experience that I have gone through personally. Props to you for speaking the truth. Should be a lot better and more legitimate.

Gonna have a sample sent to my email from the product description page. But the program I use Stronglifts is not necessarily tailored specifically to ectomorphs. It works, but I feel if it was more personalized, I could legitimately have a chance to reach my goal of lbs, with a nice body not a fat ass..

Otherwise, great work guys. Thanks for keeping it real on your site. Hope to hear back from you soon. First off congrats on the gains! I gave the site a look and it looks like classic strength training, which is pretty badass. I quite like it. We place a big emphasis on nutrition, and mastering things from that side as well results, health and feeling great.

We try to make it easy and enjoyable. We can help you track your results, tweak the program to fit your goals and situation, and give you feedback and suggestions as you go through. Our members are all great guys too — I love it.

Training in a slightly different style could give you some sweet results, too, as it gives you a new arena to master. I hope that helps! My blood glucose level has always been normal.

But it caused my fasting glucose level to shoot up to Ever since I gave up Serious Mass, my blood glucose level has returned to normal.

Or how could I safely substitute the dextrose? Truth be told this is quite similar to Serious Mass, just a bare bones cheaper alternative with dosages designed for ectomorphs. Some questions — were you taking the serious mass peri-workout, or as a meal replacement? Were you taking it in a fasted state, i.

Can you ditch the dextrose? Those are possibly responsible for even more muscle growth than the protein! But you can certainly replace them. Bananas, bread, fruit, potatoes, ground up oatmeal as some of our members do … or even milk. A popular bodybuilding trick among the DIY crew is to buy a litre of chocolate milk and have that as their post-workout shake.

Thanks bro, for your reply! I will certainly try out the dextrose- substitutes suggested by you. Could you please suggest a few more subs? Looking forward to gain some lean mean muscle. To answer your question, I used to take Serious Mass as a post work out shake, thrice a week. Play basketball, tennis or any other physically demanding sport and take proper nutritious meals with a balance of protein, carbs, vitamins and minerals. You are at a stage of your life where you will notice a lot of changes in your body, your muscles will naturally get bigger, you will become broader and grow taller.

Play as much as possible, run around a lot, keep your physical activities high and eat well especially meat, eggs, green vegetables, fruits, whole milk. I know Marco trains some high school sports teams in the gym to improve their performance on the field and help keep them injury-free. Weight training, while it has a badass rep, is actually pretty safe compared to sports that are often assumed to be kid-friendly, like soccer.

Out of over participants who had engaged in weightlifting, only 3 reported an injury. Only participants had engaged in rugby … but 50 of them sustained injuries. This matches my personal experience. I dislocated my thumb playing dodgeball hospital, quick recovery , tore my calf muscle running hospital, long recovery and cranked my shoulder being a goof in the gym without proper instruction university health clinic — quick recovery.

Of all of my friends in high school, none had any real weight lifting injuries, but concussions and torn muscles were popping up everywhere on the sports field. Look at all the health problems out of shape people have. Generally in the sports world weight training is seen as a way of improving performance and protect them against injury!

Marco coaches a pro football player and an olympic athlete doing exactly that: Regarding supplements though you could always try milk!

Fish oil might be a good bet. I would imagine that would be a solid supplement for you … but this is just a guess! Thx dude, I always thought sups were the way to go because my friend always gets free samples at gnc and he gives them to me and I took c4 for a bit but that did nothing because I stopped. Could I eat stuff off your diet tho? And I mean if you struggle to eat enough protein you could definitely grab some whey.

Nothing too sinister about dextrose or anything either. I wish I had started younger. If you want to make it easy on your mum, and she shops once a week, just tell her to get a litre of milk for every day of the week.

Maybe some whole grain bread, peanut butter and bananas, so you can make peanut butter and banana sandwiches. I mix it with water, although many recent studies are showing that milk, while it digests slowly, is actually pretty good as a post-workout drink. Lots of DIY guys will either make a drink like ours our down a bunch of chocolate milk!

So hey if you want to mix it with milk more power to ya! If so, how long are you on and off it for? And, is there a noticeable loss in mass and strength gains? Cycling could be good, yep. We often recommend holding off for a few weeks and building muscle sans-creatine to get a better idea of what just food and training will do for bumping the scale up. The pounds from the fluid uptake will disappear very slowly when you stop taking creatine, sure, but the gains made while on creatine often quite significant!

You could do a couple months on and a couple months off. Cycling is more of a theoretical danger-dodger as far as I know. Better safe than sorry though! We suspect that after our 5 month program most people will ditch most of the supplements. Amazing, that more than answers it! Eating like a beast is certainly the way to go! Thanks again for taking the time to respond — you guys put in a hell of a lot of effort helping others and it really has transformed my whole mindset when it comes to getting in shape.

I decided to start bulking up recently and started a new high calorie diet last week. Full of protein and carbs. Hey Sean glad you like our stuff! Your question … is a big one. There are a lot of components to a solid workout program, but they can often be broken down into: Adding to what Shane wrote, i would like to give you just a small advice this helped me gain and will hopefully help you as well , rather than training an isolated group of muscles, train the whole body or maybe upper body one day and lower body the next day with about sets per group of muscles for about a month.

This would help you in 2 ways- 1. And eat like crazy as soon as you finish your workout. Hope this helps you in some way. Do you recommend another brand similar to NOW Dextrose? Any brand of dextrose is cool — I just selected that one because the price was good. Other alternatives are maltodextrin and waximaize — great options both. Any brand of dextrose is cool. Hey Khevin, any brand should work. What about women who are ectomorphs and would like to build a great posterior?

I do not gain muscle easily in my lower body. Is that a fact? How long does your program recommend a single training session? Or does this depend on your body type etc etc?? And yep, you can become fat by eating tons of calories — whether from protein, fat or carbs — so becoming fat from protein, while unlikely, is possible. Check out this study. There are many factors at play here though, including our training, our bodytypes and our goals.

A home gym is great! The issue I run into when lifting and drinking supplements is that my body looks fine but I start putting on alot of weight in my face. Check this allergic reaction out ahaha. Hard to say without knowing more. Great site and great article. Prior to the injury I did p90x and classic power lifting techniques. P90 killed my back with the plyometrics. It sounds as though some of the complex movements ie squats, powerlifts would put a lot of strain on my injured disc.

Do you guys have other excersises you could recommend that would be more safe with my ailment? I was planning on doing leg press instead of squats, but it doesnt seem to be as much of a complex movement. Thank you so much and again great job. The video hit home. Exercises like deadlifts, done correctly and with care, can often work magic on back health.

I would recommend getting your back checked out by an expert and seeking out a solution that sees it getting stronger. I believe the order was fulfilled by NOW. I think Amazon may have stopped selling it themselves so you couldnt get it via prime. Checked the NOW website and their still selling it. They replaced it with Maltodextrin. I just updated it to their new product: Dextrose, if you can find it, is still a totally valid option though. With the training drink what do you suggest a double dose or your suggested triple dose?

Most of us, once we start training and eating well, can pack on muscle at alarming rates. I am very interested into your mid workout drink — did i read it was calories! 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!

Debasing and eliminating the smell of mutton, stabilizing the alimentation elements, keeping the character and flavor and increasing the quality. Maltodextrins are used as source of carbohydrate in high-energy drink, especially for athletes. They also are easily digestible carbohydrates for nutritional beverages, which fits athletes training to increase sugar content in musculature and enhance physical strength and eliminate fatigue.

Maltodextrins are used as carrier for spray-drying of active substances. Maltodextrins are used as diluents in single unit dosage preparations such as sachets. Because of their inherent polymeric nature maltodextrins also make excellent binders for direct compression. Since it has weak sweetness, they're widely used in food processing such as sweets, ice cream, jam, cakes etc.

Maltodextrins are used as coating agent in pharmaceutical industries. Maltodextrins are used as binder since they have a rather high viscosity in solution and good binding properties. If proper amount of maltodextrin powder is added to solid granules or ball candies or white-sugar rice cakes, molding rate is increased and work efficiency is improved.

What is maltodextrin?