I Want To Put On 3Kg Of Muscle

[robblok]

Why I think diet is more important is that there will be times when you dont train that much or cant train because you are sick, injured, busy away etc. If you establish good eating habits and nutrition then these periods wont be so much of a problem for your weight. If you start off by halving your food portions over time your stomach will shrink and you will naturally eat less.

Additionally as you get older you will inevitably exercise less and less strenuously so creating those good nutrition and eating habits will stand you in good stead as you age.

I think you're confusing "good diet" with calorie restriction. Unnecessary calorie restriction is not a "good diet".

A well balanced individual on a good exercise program and eating a healthy diet will surely be able to adjust his food intake during times of less activity.

A well balanced person will eat more when they are more active and eat less when they are less active. It is natural that a person's appetite will increase during active periods.

In theory you are right that you should be able to adjust diet according to activity rate. But my point is that many people including yourself I think stated that they like to work out a lot so that they can eat what they want. In other words they are punishing themselves so that they can eat or drink anything rather than eat the right kind of foods and no too much food. Setting up those sort of habits is the wrong way to go i think.

And i am not advocating calorie restricted diets just stating that most people probably eat twice as much as they need to and something not mentioned here before probably dont chew their food properly.

Just to clear up a few misunderstandings here.

I train often, but I enjoy it. I managed to keep it up for over 36 years so far and I certainly would not call it punishment, however one man's meat is another's poison and others may consider it punishment. I would suggest if anyone feels their exercise program is "punishment" that they stop, reconsider and adjust to something more enjoyable.

Now, on the other hand, not eating or very restricted eating when I feel hungry does feel like punishment and that is a feeling I'd have to deal with all day long. You don't ever get used to that - eventually you're going to crack no matter how disciplined you are. This is one of the reasons why severe calorie restriction never works in the long run - it just can't be maintained.

Your stomach does not shrink - that's a myth.

Calorie restriction without exercise is foolish. They will lose too much muscle and eventually rebound to a fatter level than before they started dieting. It is very important that one monitors body composition when restricting calories.

An aspect not covered much - an intelligent exercise program will make a person feel more alive, more energetic and more healthy. It adds to the quality of life and may extend it too.

I never said that I can eat what I want by training more. I can eat more good food. If I go through a period of less activity I eat less but that's easy because my appetite reduces when my activity levels decrease.

I agree 100% with what you say.

I must say doing deadlifts is pure torture but i still enjoy it after its done. While doing it im questioning my sanity.

[glbv]

Just an update to give everyone an idea of cost/time for buying sups.

Just had 5 orders come in via international air from heathdesigns.com

x2 AI Sports recover pro 1kg each- $72.83 total shipped.

1 XF Cinnabun protein 2lb -$38.99 shipped

1 Controlled labs White Flood- $53.34 shipped

1 Optimum Nutrition Cookies and cream Whey 2lb- $38.56 shipped

1 Optimum Nutrition Carmel toffee fudge 2lb- $39.06 shipped

Total of $41.37 was the shipping for everything. Got here in 9 days.

As far as what to take, id definitely say if your hitting your protein goal then creatine is the #1 supplement i would take especially for cost/usefulness ratio.

Going to stay out of the diet part of the conversation. Id say 99.999% of the world’s population has been so brain washed into dietary fat= fat and carbs are the enemy. Lifting’s tough most people don’t want to do the work. Easy to be fat and everyone who has gone from fat>fit knows it even more so.

[connda]

I personally think that everything has to be 100% to see optimum results:

100% on the diet (with few cheat meals once in a meal, that will also shock your body - good for metabolism and the mind while being on a diet)

100% on the cardio (with the right heart rate and duration)

100% on the weights

If all of this is 100% then supplements are not that important, they may just speed up things a little - depending on your goal.

I also don't believe that there is one common programme that will apply to everyone - in the end every body is different. I am doing 1.5 hrs of cardio per day now and also do weights 4-5 times per week. I don't have any signs of overtraining even though I am on a almost zero carb diet. Some people like me also have very good recovery - I don't even take any glutamine or other stuff for recovery. So my advice is really to closely observe your body: see how you react to certain kinds of foods and diets, if you don't see results then try to change a little (e.g. only eat chicken or fish as a protein source for 2 weeks). Also don't forget that your body will adapt over time, that's when you will stop seeing results, that's why you need to increase and change things up.

A personal note on the cardio: I also think that to you should eat enough and then burn it off through exercise.Starving and cutting down calories will end up in loosing muscle - that's the worst for me as a bodybuilder

You're still young there Ms. Julia. If you make this a lifelong commitment, you'll find your goals change, your intensity changes, your routines change as your body changes. It's not a bad thing, it just is. If you keep this up over your lifetime, you'll find that you age differently than most people, both outwardly and inward. You maintain a youthfulness. Keep up the work. We don't see enough women doing serious weight training in the gyms. So many gals think they'll end up looking like Arnold Schwarzenegger. Nothing could be further from the truth.

[tropo]

Just an update to give everyone an idea of cost/time for buying sups.

Just had 5 orders come in via international air from heathdesigns.com

x2 AI Sports recover pro 1kg each- $72.83 total shipped.

1 XF Cinnabun protein 2lb -$38.99 shipped

1 Controlled labs White Flood- $53.34 shipped

1 Optimum Nutrition Cookies and cream Whey 2lb- $38.56 shipped

1 Optimum Nutrition Carmel toffee fudge 2lb- $39.06 shipped

Total of $41.37 was the shipping for everything. Got here in 9 days.

IMO all that sweetened, flavoured whey is nearly junk food. I use an unflavoured, natural 90% WPI (whey protein isolate) obtained in here in Thailand (from Canada) at just under $30 per kg. I flavour it with natural stuff such as bananas, strawberries or add it to food (oats). It's extremely versatile and you can use bigger serves without being killed by the flavours and sweeteners.

[robblok]

Just an update to give everyone an idea of cost/time for buying sups.

Just had 5 orders come in via international air from heathdesigns.com

x2 AI Sports recover pro 1kg each- $72.83 total shipped.

1 XF Cinnabun protein 2lb -$38.99 shipped

1 Controlled labs White Flood- $53.34 shipped

1 Optimum Nutrition Cookies and cream Whey 2lb- $38.56 shipped

1 Optimum Nutrition Carmel toffee fudge 2lb- $39.06 shipped

Total of $41.37 was the shipping for everything. Got here in 9 days.

IMO all that sweetened, flavoured whey is nearly junk food. I use an unflavoured, natural 90% WPI (whey protein isolate) obtained in here in Thailand (from Canada) at just under $30 per kg. I flavour it with natural stuff such as bananas, strawberries or add it to food (oats). It's extremely versatile and you can use bigger serves without being killed by the flavours and sweeteners.

I dont know if its nearly junk food.. I don't really know how its flavored. I also use optimum nutrition whey usually buy me a 5lb tub and it lasts a long time. I dont really rely on it just use it sometimes. Soon i need to buy new, i might contact you about the unflavored stuff. Do you buy it abroad or is there a Thai seller.

[glbv]

Im not a big believer that artificial sweeteners cause any adverse effects, mainly due to the fact that the only test to ever show any was when they injected lab rats with 1/2 their body weight in aspartame.

I would rather a sweet tooth craving with protein cheese cake than real cheese cake and hit 1/2 of my daily protein along with it. If people want to go 100% natural that’s fine as well theres natural proteins out there for them. Depending on your size it may be difficult/tedious to get how much works for you.

1g per lb of lean body mass is recommended as a general rule of thumb. I respond well to about 1.25g, which ends up being about 220g of protein a day. Is this a lot? No not really, but there’s some days that I don’t feel like eating that 600g of chicken or beef.

[tropo]

I dont know if its nearly junk food.. I don't really know how its flavored. I also use optimum nutrition whey usually buy me a 5lb tub and it lasts a long time. I dont really rely on it just use it sometimes. Soon i need to buy new, i might contact you about the unflavored stuff. Do you buy it abroad or is there a Thai seller.

Perhaps calling it "junk food" may have been a bit harsh, but if you use larger than single serves you're going to have problems with it being too sweet - also, you're stuck with the same flavour every time. I use a lot to bump up the protein content of my oats. You can't taste it.

It's closer than you think. I believe they are a sponsor of this forum - Thai Sports Supplements at www.thaisupplements.com - they are based in Bangkok and deliver free to anywhere in Thailand.

It's a bit difficult for the casual user because you need to order in 20kg batches. I share with a friend to cut down on outlay. Currently 20kg of WPI goes for 17,000 (normal price 18,000). They also have WPC (whey protein concentrate - 80% protein) for about 14,000 per 20 kg.

Edit: Forgot to mention, they will bag it up in 1kg lots if you ask.

Edited March 13, 2012 by tropo

[glbv]

Thats a big reasons 2lb tubs are better imo, i have 6 different flavors now. 1-2 scoops depending what im cooking or drinking. if its 2 ill use upwards of 900ml of skim milk.

Granted i may be different than most in the fact that 90% of the protein i use i cook into food.

Edited March 13, 2012 by glbv

[tropo]

Thats a big reasons 2lb tubs are better imo, i have 6 different flavors now.

.... you're a bona fide flavoured protein junkie.

[glbv]

After nearly 1.5lb of chicken/beef/pork for 4 years it helps to keep your sanity.

[robblok]

I dont know if its nearly junk food.. I don't really know how its flavored. I also use optimum nutrition whey usually buy me a 5lb tub and it lasts a long time. I dont really rely on it just use it sometimes. Soon i need to buy new, i might contact you about the unflavored stuff. Do you buy it abroad or is there a Thai seller.

Perhaps calling it "junk food" may have been a bit harsh, but if you use larger than single serves you're going to have problems with it being too sweet - also, you're stuck with the same flavour every time. I use a lot to bump up the protein content of my oats. You can't taste it.

It's closer than you think. I believe they are a sponsor of this forum - Thai Sports Supplements at www.thaisupplements.com - they are based in Bangkok and deliver free to anywhere in Thailand.

It's a bit difficult for the casual user because you need to order in 20kg batches. I share with a friend to cut down on outlay. Currently 20kg of WPI goes for 17,000 (normal price 18,000). They also have WPC (whey protein concentrate - 80% protein) for about 14,000 per 20 kg.

Edit: Forgot to mention, they will bag it up in 1kg lots if you ask.

Interesting, its not that i cant afford it but 20 kg of protein is quite a lot of protein. I will think about it. Because currently im not using that much of it. If i were to use a lot more of it like a few servings a day then it would be good for me.

At the moment there are more days that i don't use it then that i do.

Question for all you protein junkies.. do you prepare it with water or milk. I prefer milk but then you get a lot of extra cals with it.

[Tolley]

Why I think diet is more important is that there will be times when you dont train that much or cant train because you are sick, injured, busy away etc. If you establish good eating habits and nutrition then these periods wont be so much of a problem for your weight. If you start off by halving your food portions over time your stomach will shrink and you will naturally eat less.

Additionally as you get older you will inevitably exercise less and less strenuously so creating those good nutrition and eating habits will stand you in good stead as you age.

I think you're confusing "good diet" with calorie restriction. Unnecessary calorie restriction is not a "good diet".

A well balanced individual on a good exercise program and eating a healthy diet will surely be able to adjust his food intake during times of less activity.

A well balanced person will eat more when they are more active and eat less when they are less active. It is natural that a person's appetite will increase during active periods.

In theory you are right that you should be able to adjust diet according to activity rate. But my point is that many people including yourself I think stated that they like to work out a lot so that they can eat what they want. In other words they are punishing themselves so that they can eat or drink anything rather than eat the right kind of foods and no too much food. Setting up those sort of habits is the wrong way to go i think.

And i am not advocating calorie restricted diets just stating that most people probably eat twice as much as they need to and something not mentioned here before probably dont chew their food properly.

Just to clear up a few misunderstandings here.

I train often, but I enjoy it. I managed to keep it up for over 36 years so far and I certainly would not call it punishment, however one man's meat is another's poison and others may consider it punishment. I would suggest if anyone feels their exercise program is "punishment" that they stop, reconsider and adjust to something more enjoyable.

Now, on the other hand, not eating or very restricted eating when I feel hungry does feel like punishment and that is a feeling I'd have to deal with all day long. You don't ever get used to that - eventually you're going to crack no matter how disciplined you are. This is one of the reasons why severe calorie restriction never works in the long run - it just can't be maintained.

Your stomach does not shrink - that's a myth.

Calorie restriction without exercise is foolish. They will lose too much muscle and eventually rebound to a fatter level than before they started dieting. It is very important that one monitors body composition when restricting calories.

An aspect not covered much - an intelligent exercise program will make a person feel more alive, more energetic and more healthy. It adds to the quality of life and may extend it too.

I never said that I can eat what I want by training more. I can eat more good food. If I go through a period of less activity I eat less but that's easy because my appetite reduces when my activity levels decrease.

I dont recommend a calorie restrictive diet as I mentioned before. What i recommend is eating high nutrition foods. Why many people feel hungry when they have eaten a lot is that their body is actually craving particular nutrients that they are not getting from their diet.

[tropo]

I dont recommend a calorie restrictive diet as I mentioned before. What i recommend is eating high nutrition foods. Why many people feel hungry when they have eaten a lot is that their body is actually craving particular nutrients that they are not getting from their diet.

I eat nutritious foods with no junk yet I'm nearly always hungry. This is normal for someone trying to lose bodyfat while training very hard. My body is craving more calories - not any particular nutrients. Sometimes I give in and eat more - then just do some more cardio to compensate.

It's a delicate balancing game but I'm in no hurry. I don't mind hard work, but I'm not into punishment.

Edited March 13, 2012 by tropo

[tropo]

Question for all you protein junkies.. do you prepare it with water or milk. I prefer milk but then you get a lot of extra cals with it.

I prepare mine with 1 cup of zero fat milk.

[glbv]

Depends, if you need the calories/fat/protein i go for skim milk, its only 90cals for 200ml so really not much. If i have room in my daily calories ill do 800-900ml skim milk and 2 scoops protein. But if im in a need for only protein water it is.

[glbv]

As far as calorie restriction diets, id say 99% of people practice some form of caloire restriction wether they know it or not.

If your truely looking to cut down the weight and do it properly, then you need to know how many calories your burning per day and how many your ingesting. As 1lb of body fat is roughly 3500 calories most people start with a deficet of 500 calories. So following this you will lose 1lb of body fat each week, 100%. There is no magic to it. Now knowing how many your burning can be a bit tricky and does require knowing some basic math.

This forum post focuses on how to determine your daily calorie expendeture as well as what you need. http://forum.bodybuilding.com/showthread.php?t=121703981

There are other ways of finding out such as a Bodybugg or a Bodymedia which you wear and it give you a running total of what youve burned.

Many people seem to think that vegis and fruits are a "free" food and you can eat all you want, which isnt even close to true. Knowlage is power and this stands true here.

[JSixpack]

you completely missed my point on the device

LOL. You can't miss a point somebody didn't make.

did you install one in your abode?

i would like to see how people install these in thailand rooms

my post is in regards to installation

Yes. And I use it while traveling. You can easily make a door anchor like this:

I used a longer PVC pipe, however, but one that'll fit most doors. W/ a longer bar, you can make loops at the ends to attach handles and then do (cramped) chinups. You can also do them w/ a regular TRX but in a doorway it means even worse form.

If you buy a real TRX, it comes w/ a similar door anchor.

However, if you don't want to use this type of anchor, and you can't make an attachment point on a wall or beam, then you can just carry your TRX outside and attach it to any post. A children's playground offers many possibilities.

You can get a doorway chinup bar like this:

A post about 3 years ago, now deleted, said this: "In Bangkok one can purchase an adjustable pull-up bar (about 400 baht) that easily installs in any doorway, at the FBT shop just passed National Stadium (MBK)."

Or just import one, cheap. You can attach your TRS (real or DIY) to that.

So now you got no excuse, do you?.

[RobShop]

dear Ex-Kaaskop

every body are different anyway as you write you do 5 x 5 reps

99% of bodybuilder do 8/10 reps x 4set

is the best way to gain muscle

as i see you write also that pre work out does not work on you , look like is a waste of money

on me and most of bodybuilder pre work out supplements and whey protein works very well

i would like to see a picture of you........ your comment are very personal and you cannot teach other people with wrong comment like yours...

[robblok]

dear Ex-Kaaskop

every body are different anyway as you write you do 5 x 5 reps

99% of bodybuilder do 8/10 reps x 4set

is the best way to gain muscle

as i see you write also that pre work out does not work on you , look like is a waste of money

on me and most of bodybuilder pre work out supplements and whey protein works very well

i would like to see a picture of you........ your comment are very personal and you cannot teach other people with wrong comment like yours...

Thanks, i said everyone is different for me and many bodybuilders 5 x 5 works. Just look online for some information about this. For others 8 to 10 reps work. It worked for me in the past too but not as long as this.

http://stronglifts.com/madcow-5x5-training-programs/

I never stated whey protein does not work, i use it myself. Could you please show me where i stated something about pre workout supplements.

I just think that many supplements are a waste of money others will work. I just don't like creatine.

As for a picture there are some of me around but none really flattering. I think you agree that posing is hard and you always look smaller then you really are. You could meet me for real if you wanted to judge me. No problems there. I can tell you im not small but im certainly no ripped bodybuilder (yet). I still need to work on the ripped part not on the size.

[robblok]

@robshop,

The website your promoting for whey is not even open. Is that your own site by any chance and do you attack me because i'm against the supplement business.

I just read a few of your post it seems that English is not your first language your posts are hard to understand. Are you sure you have understood all of my posts.

- I never stated anywhere that whey does not work, i stated that i got enough from natural sources. I have used it and actually i bought a 5lb tub of optimum nutrition because the old one was done. I just don't use it a lot.

- I said that i had no good effects from no explode, did not state that its the same for everyone. I do really think many supplements are pushed and promoted that don't work. You need to do research and see what is worth your money and what is not.

- about the 5 x 5 i stated it worked for me, and i shown you links where it worked for others. I don't believe its the only thing to do. I do believe its better then a lot of other schedules out there. I done 4 x 8 / 4 x 6 / 10 x 10 / drop sets / super sets / pyramid ect ect. For me this worked the best. For others other things might work good. But its a good thing to do for a beginner as its not complicated and you work your body good. Its also good for someone more advanced to do.

[tropo]

- I said that i had no good effects from no explode, did not state that its the same for everyone. I do really think many supplements are pushed and promoted that don't work. You need to do research and see what is worth your money and what is not.

I would like to add that whey protein and other supplements will not give the slightest advantage to someone who gets sufficient protein and nutrients from a good diet. Most of us just turn to whey protein because we find it convenient when we don't have the time or inclination to cook real food.

A useful supplement - yes. A necessary supplement - absolutely not.

Whey protein will be a total waste of money if the person is already getting enough protein, which is not as much as many would like to have us believe.

[RobShop]

i dont have any shop of whey protein

i am a personal trainer from russia

and i play at asoke true fitness

you can come and meet me over there

i know that my english is not very good, but i can speak 3 languanges

i try to improve it every day

anyway i dont like your comment, is not personal about you, but is about fitness culture

i dont want to be rude with you and make any offence to you, i am sorry if you feel like that

every people have an idea about fitness and supplements, somebody dont see any results becouse

bodybuilding is not supplements

have a good diet ( eat 6 time for day)

eat high protein food

train only 1 part of body for day

sleep well, 8 hours minimum

ok that is basic of this great sport

[robblok]

i dont have any shop of whey protein

i am a personal trainer from russia

and i play at asoke true fitness

you can come and meet me over there

i know that my english is not very good, but i can speak 3 languanges

i try to improve it every day

anyway i dont like your comment, is not personal about you, but is about fitness culture

i dont want to be rude with you and make any offence to you, i am sorry if you feel like that

every people have an idea about fitness and supplements, somebody dont see any results becouse

bodybuilding is not supplements

have a good diet ( eat 6 time for day)

eat high protein food

train only 1 part of body for day

sleep well, 8 hours minimum

ok that is basic of this great sport

Basically your saying the same as me that diet is more important then supplements. So i don't understand why we have a problem.

I also speak 3 or 4 languages and its good to learn more. No problems with that i just did not understand your English. I will try to read it more careful.

Anyway about training we might have some differences. I do full body instead of split. Some people like full body.. others like split. Whatever works for you is fine with me.

[Naam]

i dont have any shop of whey protein

i am a personal trainer from russia

and i play at asoke true fitness

you can come and meet me over there

i know that my english is not very good, but i can speak 3 languanges

i try to improve it every day

anyway i dont like your comment, is not personal about you, but is about fitness culture

i dont want to be rude with you and make any offence to you, i am sorry if you feel like that

every people have an idea about fitness and supplements, somebody dont see any results becouse

bodybuilding is not supplements

have a good diet ( eat 6 time for day)

eat high protein food

train only 1 part of body for day

sleep well, 8 hours minimum

ok that is basic of this great sport

Basically your saying the same as me that diet is more important then supplements. So i don't understand why we have a problem.

I also speak 3 or 4 languages and its good to learn more. No problems with that i just did not understand your English. I will try to read it more careful.

Anyway about training we might have some differences. I do full body instead of split. Some people like full body.. others like split. Whatever works for you is fine with me.

i do split in the mornings. i lift several times... my eyelids followed by a whole body exercise... rolling my whole body out of bed. a couple of minutes later splits again... switching on the coffee machine and then my computer.

[transam]

i dont have any shop of whey protein

i am a personal trainer from russia

and i play at asoke true fitness

you can come and meet me over there

i know that my english is not very good, but i can speak 3 languanges

i try to improve it every day

anyway i dont like your comment, is not personal about you, but is about fitness culture

i dont want to be rude with you and make any offence to you, i am sorry if you feel like that

every people have an idea about fitness and supplements, somebody dont see any results becouse

bodybuilding is not supplements

have a good diet ( eat 6 time for day)

eat high protein food

train only 1 part of body for day

sleep well, 8 hours minimum

ok that is basic of this great sport

Basically your saying the same as me that diet is more important then supplements. So i don't understand why we have a problem.

I also speak 3 or 4 languages and its good to learn more. No problems with that i just did not understand your English. I will try to read it more careful.

Anyway about training we might have some differences. I do full body instead of split. Some people like full body.. others like split. Whatever works for you is fine with me.

i do split in the mornings. i lift several times... my eyelids followed by a whole body exercise... rolling my whole body out of bed. a couple of minutes later splits again... switching on the coffee machine and then my computer.

That works for me too. In fact the more l sleep the more the mrs is impressed.

[nocturn]

i wakeboard as much as possible. 30 mins behind the boat is like a week at the gym.

ive also switched to scotch and water.

foodwise i can have anything i want, as long as i cook it myself.

no longer ordering in or going to restaurants for every meal has made a huge difference.

im 2k heavier and visibly smaller than i was a mere 3 months ago

Edited March 23, 2012 by nocturn

[tropo]

i wakeboard as much as possible. 30 mins behind the boat is like a week at the gym.

ive also switched to scotch and water.

foodwise i can have anything i want, as long as i cook it myself.

no longer ordering in or going to restaurants for every meal has made a huge difference.

im 2k heavier and visibly smaller than i was a mere 3 months ago

That's good work - keep it up.

[Neha]

I would like to chime in and say go for a heavy weight low volume training 3x week. Don't listen to people here, do your own research on supplements and what not. Everybody has different requirements for them.

For a program, I would highly recommend Starting Strength by Mark Rippetoe or Stronglifts 5x5. You'll find all the info you need online. It's all about barbell training and progressively adding weight to the bar for increasing strength aka muscle building.

If your goal is to add muscle, you will have to eat a caloric excess. There is no way around that. You will see changes within a couple of weeks if you do either of the programs consistently and eat a diet that has adequate protein (1-1.25g protein per pound of bodyweight). Have carbs on workout days and make your post workout meal the largest meal of the day.

You're going to be REALLY sore the day after your first workout, push through it, it will get better after the first week or so!

Personally, I'm doing Stronglifts and have made some modifications to include Calf raises and Push-ups because I like them. I use protein powder post workout and sometimes when I feel hungry late in the day and can't look at another serving of chicken. I also do an Intermittent Fasting protocol as prescribed on Martin Berkhan on the Leangains website.

PS- I'm a girl

Edited March 24, 2012 by Neha

[robblok]

Im doing the Mark Rippetoe routine with some adaptations. I like it a lot did many other routines before that in my years in the gym.You just have to find something that works for you and more importantly that you can go on with.

You should not start full speed changing your food and routine, if you go overboard you usually don't go on with it for a long time. I slowly change my food and training to suit me better and to improve.

Just like the other guy who likes wake boarding find something you like it does not have to be the most effective thing there is. If its 30% more effective but you stop after a month instead of going on it still did not help you enough.

[spiritrace]

A general rule of thumb is light fast exercise for speed and slow and heavy for mass and extra strength. I was in the Navy for 25 years but most of my career was with the Marine Corps. So depending on the outfit I was with I would need either trim and fast or muscle mass for strength.I totally agree with the 10 reps of heavy. If you get locked (can't get past a certain weight) I did super sets.......30 reps with as heavy as I could three sets, as fast as possible. That will not only puff you up but get past the locked weight limit.

You can do either in about 2-3 months. Be dedicated and do the whole body. Leggs need extra attention. If you don't like the mass then you can return to the lean look with swimming. (one of the best). Above all, work for duribility. A lot of muscle mass is useless if you burn out in just a short time.

I doubt that your life depends on the condition you are in so you can do both which will give you satisfactory results as a body builder.....Don't forget the other things that go with protein...... Minerals and vitamins.Your need for nutrition will rise as you build mass. You are what you eat.......