As a dietitian, we are generally bombarded with cases who are over weight. But I had come across this case who wants to built muscle instantly. He came to me and explained that he has been working out from 3 months. His weight was 65 kilos and was 180 cms in height. Hid ideal weight which should have attained was 78-80 kilos ideally but yes I agree he was underweight.
His complaint was ” I am too thin. I have been working out for 3 months. I have only toned up and gained 500 grams in 3 months. I am eating very well. All the men in my gym are bulky and muscular. What supplements can I take to get muscular ? What about creatine ? A fellow gym mate takes 4 scoops of creatine daily. Can I start too?” This patient was in a desperate situation.
My first advice was to this patient to have realistic goals. Movie stars use alot of unhealthy techniques to look the way they are. But if he would see realistically it was not possible. Heredity determines the physique too. His family members are all from the lean side and he too would inherit the feature. He did not realize that.
He needed emotional counselling too. From his diet history, I came to know that as he is a vegeterian(eggatarian)and his protein intake was very low (50 grams). His requirement was approximately 70-80 grams of protein. For this I started him on a protien supplement which was very safe and not designed for body builders and 2 egg whites per day and the rest of his protein was included in his designed food pattern. I do not have faith in supplements designed for body building. He was exercising on an empty stomach and this was hindering his performance. His caloric requirement was designed for 2200 kCals and I planned a diet chart as per his requirements. He snacked on a lot of junk food and coke. All these foods were removed from his diet and now all he had to do was follow a balanced diet with healthy options. The protein supplement was to be used as a pre-exercise drink.
When he came for a repeat consultation, he was happier and satisfied as he had now realized the benefits of exercise and was focusing on getting fit and healthy rather than only bulking up. He had gained another kilo and was now more determined to follow the diet plan.
My advise to all is that you become what your genetic makeup is. You have to consider your limitations. Do not run after something unrealistic and and stress your self emotionally. Do not resort to unhealhy measures to look good as in the long run, this can effect you. Seek out a dietitian’s advise for such diet changes and do not believe any unqualified gym instructor who will advice you on what protien supplements one can take. Many people end up having very high uric acid levels and weight gain due to high intake of protien supplements. Kidney distress too can occur. If you are an Indian, do observe on the product label that the muscular men on the cover are westerners, who have a different physical makeup. Every individual’s requirements are unique.