Roll of protein supplements, creatinine in weight gain
shrikantch
Posts: 3 Member
Hi, i am 29 yrs , my weight was 38 kg. I was stuck at this weight. I started gym since 15 days. I am taking a protein powder which has creatinine in small amount(5 gm per 100 gm powder). Now suddenly i gained upto 41 kg. During work out days my muscles used to swell too much that movement was also difficult. Is it normal? My diet is not good. I have small appetite. What should be the correct method to gain weight for beginners
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Replies
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Creatine causes water weight gain when you start using it so that could certainly be part of it. But, you do need to be eating more calories than you burn to gain weight. If you have a small appetite, while I would not suggest eliminating vegetables and such from your diet, you may want to incorporate some more calorie-dense foods like those with relatively more protein and fat (meat if you eat it, nuts, protein shakes, doing your cooking with oil/butter, full fat yogurt, etc.).
When you say your muscles swell, do you mean you physically see them get larger or do you mean they are sore? Delayed onset muscle soreness happens, especially at the start of a new workout program or a change in your workout program. Be sure not to work the same muscle group two days in a row, take a rest day if you need to, and I find that a BCAA (branched chain amino acid) supplement also helps with delayed onset muscle soreness.1 -
Gaining weight for beginners: All supplements are basically useless except under special circumstances, so most people are wasting their money due to a very creative marketing scheme that pays bodybuilders to not have to go to work at a real job.
I don't know the amounts for kg body weight scales, but in pounds you should get about 1-2 grams of protein per pound of lean body mass to have more than enough protein available for muscle building. Get yourself a generic body fat caliper from ebay, for a couple of bucks to help you calculate your lean body mass.
Protein, fat and carbs are all absolutely essential to the diet, so stay away from any diet that says low fat or low carb.
Adjust your calorie intake until you start gaining.
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chonji4ever wrote: »Gaining weight for beginners: All supplements are basically useless except under special circumstances, so most people are wasting their money due to a very creative marketing scheme that pays bodybuilders to not have to go to work at a real job.
I don't know the amounts for kg body weight scales, but in pounds you should get about 1-2 grams of protein per pound of lean body mass to have more than enough protein available for muscle building. Get yourself a generic body fat caliper from ebay, for a couple of bucks to help you calculate your lean body mass.
Protein, fat and carbs are all absolutely essential to the diet, so stay away from any diet that says low fat or low carb.
Adjust your calorie intake until you start gaining.
1) Most supplements are a waste of money except basic whey protein
2)0.8-1.2g/lb (lean mass) of protein per is plenty. 2g is ridiculous for natural lifters.
3) Calipers are inconsistent and really require a trained professional to use reliably
4) Protein, Fat & Carbs are the 3 main macronutrients so of course they are essential
5) You can gain weight with a low fat diet2 -
Insufficient info. Assume OP is female at only 41kg or about 90lbs.
To OP:
Why are you taking a protein supplement w/creatine to gain weight?
What else are you eating?
What is your daily cal intake?
What are your TDEE, BMR and weight objective?
Are you lifting weights? If so, what is your program and lifting objective?
Really can't give any specific advice w/o answers answers to these questions and probably others.
However, if you're not lifting weights at a heavy (for you) level, it's probably safe to say that you have no need for creatine and, if you are taking the protein supplement on the theory that it will help you gain weight but are not eating enough cals a day to be on a surplus diet and are not lifting to make use of the protein in muscle development, the money spent on the protein supplement is also a waste of money, especially since any weight gain associated w/creatine included w/the protein supplement not asdociated w/muscle development will probably only be temporary (ie, water weight).0 -
Protein shakes are just a quick way of helping you hit your protein goal. Also, depending on leucine content, it can help stimulate protein synthesis. This thread has some great discussion on creatine if you are interested.0
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The correct method to gain is to eat slightly over what you need to maintain your current weight to allow for muscle synthesis but not gain too much fat, unless you need to, which you might in your case. You say you have a small appetite but that might be more psychological than physiological but spreading your calories out over several meals can help here if you really need to get more calories in.
As for the swelling, if it's during a workout that's called a "pump" and is due to an increase in fluid entering the muscle and if you are trying to build muscle this is normal and desirable. If you are talking next day soreness than just realize your body will adapt.1 -
Insufficient info. Assume OP is female at only 41kg or about 90lbs.
To OP:
Why are you taking a protein supplement w/creatine to gain weight?
What else are you eating?
What is your daily cal intake?
What are your TDEE, BMR and weight objective?
Are you lifting weights? If so, what is your program and lifting objective?
Really can't give any specific advice w/o answers answers to these questions and probably others.
However, if you're not lifting weights at a heavy (for you) level, it's probably safe to say that you have no need for creatine and, if you are taking the protein supplement on the theory that it will help you gain weight but are not eating enough cals a day to be on a surplus diet and are not lifting to make use of the protein in muscle development, the money spent on the protein supplement is also a waste of money, especially since any weight gain associated w/creatine included w/the protein supplement not asdociated w/muscle development will probably only be temporary (ie, water weight).
The OP seems to be a man so 90lbs is really underweight most likely.
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Wheelhouse15 wrote: »The OP seems to be a man so 90lbs is really underweight most likely.
Not too any adult men (or even teenaged boys) who weigh only 90lbs.
Hopefully, the OP will clarify and provide other info necessary to asess his/her objectives.
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I really hope you mistyped 38kg, b/c 83 lbs is severely underweight for a 29 year male. Truthfully I think you're going to need more external help then this community currently provides.0
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Thanks for all tips. For more details i m 29 yr male. Daily i am taking 1700 to 1800 calories. My daily Carb and Fat are sufficient to 1700 cal diet. But I am lacking in fulfilling my protein target for day. Now I am working out 6 days in week. Daily i am doing 30 dips, 30 push ups, 30 chin ups, 100 skipping, 30 squats. currently i am not lifting any weight in gym. But I have 3 kg dumbbells at home . I do biceps triceps, wings, chest once or twice a week. Now my weight is 42 kg. Now I am changing my protein supplements. Thinking for DN mass mutation. But it's protein only 45 g per 250 g powder. Any thing else you guys can suggest1
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shrikantch wrote: »Thanks for all tips. For more details i m 29 yr male. Daily i am taking 1700 to 1800 calories.
Far too few Calories. I'd expect you to gain on about 2700-2800, at least. Fix that first, before worrying too much about any supplements.
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shrikantch wrote: »Thanks for all tips. For more details i m 29 yr male. Daily i am taking 1700 to 1800 calories.
Far too few Calories. I'd expect you to gain on about 2700-2800, at least. Fix that first, before worrying too much about any supplements.
OP is 92lbs. There is definitely a possibility they could gain at those calorie levels, especially since they started at 88lbs.1 -
shrikantch wrote: »Thanks for all tips. For more details i m 29 yr male. Daily i am taking 1700 to 1800 calories. My daily Carb and Fat are sufficient to 1700 cal diet. But I am lacking in fulfilling my protein target for day. Now I am working out 6 days in week. Daily i am doing 30 dips, 30 push ups, 30 chin ups, 100 skipping, 30 squats. currently i am not lifting any weight in gym. But I have 3 kg dumbbells at home . I do biceps triceps, wings, chest once or twice a week. Now my weight is 42 kg. Now I am changing my protein supplements. Thinking for DN mass mutation. But it's protein only 45 g per 250 g powder. Any thing else you guys can suggest
What's your height? Are you sure you only weight 42kg? That's way too low unless you are well below the average height for a male. Also, stop worrying about protein supplements eat real food and more of it for right now. I think you are trying to use supplements to keep your caloric intake low and I feel you need to speak with your doctor but you probably already do because what you are posting here isn't what we should be dealing with as a fitness community.
Good luck to you.
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I am 5 foot 5 inches. I have started eating boiled eggs, cheez . Now trying to achieve daily calories goal up to 2200 cal.0
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shrikantch wrote: »I am 5 foot 5 inches. I have started eating boiled eggs, cheez . Now trying to achieve daily calories goal up to 2200 cal.
That's where you should be by the sounds of it. Enjoy your bulk.0
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