Other than the pull-up bar post, ignore most of the above post.
To address the old-timer comment. How far back are you thinking? Jack LaLaine? First off he's a freak of nature and one off... I don't know any other 88 year old that looks like him. Second, even at his peak he doesn't compare to some Average Joes out there today because of what we know now about nutrition and sports. If you're thinking about the Late 70's, Early 80's... all those guys were on Steroids. It was legal, and lets face it, they'd look like LaLaine now if they weren't juicing.
Routine:
Out of all the routines out there, I started with the AST one back in my freshman year of College and put on 20lbs of lean, natural, weight in 12 weeks... it worked for me. Your milage my vary. I don't use it anymore because I'm not looking to bulk up anymore and I have injuries, but I thinks it's a perfect, BASIC, starting point for anyone.
Your rep range should be 4-12... 6-8 being your goal. That means, lots of weight and even more intensity. You should be done in 45 minutes, if you're still working out at the 45 minute mark, drop the weight, your done. With cardio (if you do it), abs, warmups and stretching, you should be out of the gym in an hour combined.
Don't just go through the motions, go hard or go home!
Supplements are just that... to supplement your nutritional goals. I didn't recommend much and if you do take them, and I suggest only a few to help, then don't go overboard. I know people who spend hundreds a month, you don't need to do that.
There are a lot of myths about how much protein your body can absorb, but it depends on your body mass, muscle, metabolism and athletic activity. As you you work your body harder, you're increasing your activity. Working out builds muscle by tearing muscle. In the most simple terms, your body needs more nutrients to recover and build. Protein is one of the building blocks.
Now, if you have time to cook, have quick access for food everywhere and lots of time to sit and eat (as eating on the run all the time is not optimal to digestion) than, by all means, skip the protein suppliments... however I don't, and I doubt you will either.
This is where protein bars and shakes/powders can come in handy. After a workout you need protein and carbs taken at 15 minutes after, 35 mins after, and an hour and a half after that for max results. During this time period is when you need to consume them most nutrients, when your body is most starved. Don't consume too much fat in the first 2 meals, on the third, knock yourself out. As any nutritionist will tell you, the best time to cheat is after a workout. Your metabolism is burning at full.
Whey protein Isolates and Casin are the fastest proteins for your body to adsorbed. Egg Albumin is powdered egg and is the slowest to absorbed and will give you a "full" feeling. Isolate = good after the gym, Albumin (or just eggs) = good before bed.
I use Optimum Nutrition's Gold Standard has all 3 and is Lactose free too... 5 lbs is only $28, and that lasts me about 2-3 months. I don't need it everyday, but when I'm in a hurry, it's good. It's lean, only 1g of fat, 4g of carbs, 24g of protein... Muscle Milk has 18g of fat, 24g carbs, 24g protein; which is why I recommended that for mass.
At work I obviously can't stop and eat 4 or so times... sometimes I can't even take a lunch, so Protein Bars are a good alternative than starving or candy. I use ThinkThin now, it's organic and gluten free, low in fat and has tons of fiber and protein. Snickers Protein is also pretty good, lots of nuts too.
A multivitamin goes without saying, really!
I use Osteo BiFlex with glucosamine, chondroitin and MSM for my joints because I have injuries incurred by the many years I played sports. It doesn't hurt to take it, but if you don't need it, then you don't.
Fish oil and Flax Seed Oil. It's good for your heart, circulation, skin, hair, brain, etc... You should be eating lots of fish, it's fatty and good for you, so you might not need the extra suppliment. Tuna from a can is not a good source, but it is a bodybuilders staple food. Salmon is a good source though, and you might be able to buy microwavable Salmon patties at your local grocers. BJ's and Harris Teeter sell them and their a staple in my freezer.
The NO/Arginine stuff isn't really necessary. Take it for a month and your muscles will pop. Good for looks, not really practical.
CLA is good for losing weight, so no.
HMB. Research indicates it will help you gain quickly in the first 3 months, so I'd suggest taking it. After 3 months, your body will adapt and it won't do anything.
Creatine is really good for you, good for bulking and cutting. This is the most researched supplement on the planet, check it out. The issue you many have had is that you took the old, cheap Monohydrate stuff. First off, it's hard to digest, second it would dehydrate you. The newer stuff out there, the Creative Ethers, Esters and AAKC's are way more advanced. I cycle on and off, usually before beach season I load up, it helps me look cut but not too slim.
ZMA... eh, it's good, but you probably won't need it unless you hit a plateau. If you're working out too hard, your Testosterone will drop, ZMA is a safe way to naturally give you a lift. Of course, taking a break for a week from working out every 8 weeks can be just as effective.
Caffeine/Diet pills/Stimulants. Motivation in a bottle, don't use them for weight lost. Use them when you don't feel like going or dragging ass.
Glutamine: Prevent muscle wasting and break down. Along with Arginine (in those NO products), doctors give this to patients who have cancer and HIV/AIDS. I never used, it, but I know older people who swear up and down that it's the greatest thing ever.
Whole Foods:
I went the cheap and easy route. Buy a George Forman grill, this is your best friend!
Sandwiches, whole wheat or potato breads, turkey, roast beef, grilled chicken, tuna, burgers, sweet potatoes, yams, fresh veggies (frozen is better than canned), fresh fruit (ditto), eggs (omlets, hard boiled, any which way), Pam cooking spray, steel cut oatmeal (better than rolled oats which is better than instant), pasta, dairy (yogurt, milk, cottage cheese, cheese in general), juice (V8 Fusion), brown rice, all fish (Salmon is a biggie), Etc...
Look for things with high protein, high fiber, low-mid sugar (no-low HFCS)low glycemic index rating (except after a workout), moderate fat, low saturated fat.
... but don't let all this run your life. Live a little.
for $13.
