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muscles developing as expected.
hey friends i am male of 20 and am doing gym since last four years but i am not gaining on muscles with the expected speed .... i am not saying that they are not getting developped at all but the speed is reaaly slow as compared to my workout. now i know that there is no problem with my workout routine and i guess the problem is with my diet... see i am an eggitarian(no non veg except eggs) which i dont take like regularly too. now i would like to ask that can u friends please help me to add some suppliments to my diet... i have been recommended kretain with protein powder... how about that?? can you help me please and please tell me if i should take some aditional suppliments which should not have any side effects on my body.. please help me....
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Hey there.
There are a few things you need to take into account regarding diet. The first thing is that you need a significant calorie surplus to gain weight. Most people go to the gym and try to stick with an in-between sort of training... where they try to keep their body fat low and gain muscle at the same time. This does not really work.
So, if you are not going through bulking and cutting cycles, start doing so now. This means periods of signifcant weight gain (mainly muscle but also fat), followed by periods where you trim off the fat (with some inevitable muscle loss). On aggregate this produces much better results. You need a solid calorie surplus for bulking (you literally need to be eating a lot throughout the day- every 3 hours) and a calorie deficit for cutting.
Regarding supplements, creatine is very useful. No reason not to take it. Glutamine is also a very useful amino acid which becomes essential during periods of hard training. Also a supplement I would recommend.
Another idea is to invest in a product providing BCAAs. You can read about them here:
[Link](Mouse over link to see full location)
If you are the kind of person that has trouble gaining weight in general, you need to pay extra special attention to your calories. Weight gainer powders can be useful in this case.
Otherwise eat balanced, remember your essential fatty acids. Use a supplement for omega 3 if you do not get enough of it daily. A good vitamin pill is probably also not a bad idea.
Just remember most often its the basic diet that is the problem, not the supplementation. Nothing wrong with all the things I mentioned, but without a serious calorie surplus they wont be doing all that much for you.
Good luck.
Edit: Oh, and none of the supplements I mentioned have any side effects- they are all naturally occuring in our bodies and in our food (though creatine can dehydrate you a bit as far as I heard so pay attention to that). Just follow the instructions and you will be fine.
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