Muscle building

[SmokeEater]

Okay I need some advice, some of the guys on my fire department have entered a 12 week contest where the team (3-5 person) who gains the most muscle wins 5k. There asking me for advice (not sure why me) Anyone have any suggestions? Some of these guys are a bit overweight but by no means out of shape.

[SmokeEater]

I've told them all that they need to change there diets before they even think of building, as non of them eat enough calories now. I'm looking more for work out advice.

[Times Roman]

Mate,

there are a variety of things to consider. for example, diet is always #1. You may consider reading the following threads:

this is a thread that is for the hard gainer in mind...
http://forums.steroid.com/showthread...ight-READ-THIS!!!

this thread shows you how to bulk up....
http://forums.steroid.com/showthread...nd-sample-diet...

this thread explains all about BMR/TDEE (very important)...
http://forums.steroid.com/showthread...gy-Expenditure

this thread explains the basics of food macro nutrients (protein/carbs/fat & calories) and how to map out your daily diet....
http://forums.steroid.com/showthread...gy-Expenditure

this thread reviews the basics of growth and your work out routines...
http://forums.steroid.com/showthread...nes-for-Growth

the basic formula for growth in any workout program is this:
knowledge + diet + workout routine + rest + time = results

I recommend investing $20 in some body fat calipers so you can estimate each members lean body mass. A member may not gain any weight, but if BF% declines, then LBM% has went up, and this ratio needs to be understood to help qualify your team for the winning circle.

Additionally, some basic supplements I'd recommend are as follows:
Protein powder
BCAA's
Creatine
Vitamin Pill
fish oil

This should get you started.
If you have anyother questions, give me a shout out.

---Roman

[mirin_serratus]

5k? as in 5000 dollars? an in a 12 week period? i think your fire department is secretly trying to get everyone on roids

[SmokeEater]

Thanks Roman, very grateful.

This is actually a national challenge with the end result of the east coast having a winner, the west having a winner and central having a winner, all winners receive $5000 after the 50 entry fee with all other proceeds going to charity.