Protein Powder

[HandyAndy]

Im talking protein twice a day now, right after I workout and what other time would be most effective?

 

[JohnnyIrish]

Im talking protein twice a day now, right after I workout and what other time would be most effective?

Whats your diet look like? How many meals and how much protein are you getting from real food per day?

 

[Rhoto]

1hr before lifting = Carbs + Protein

within 40min of ending session = Carbs and Protein

 

[Rhoto]

1hr before lifting = Carbs + Protein

within 40min of ending session = Carbs and Protein

 

[Rhoto]

double post

 

[HandyAndy]

Whats your diet look like? How many meals and how much protein are you getting from real food per day?

Well i spend most of my day at school, I eat once at nutrition and once at lunch, i get a pretty good amount of protein at those times, i workout afterschool and then take my protein shake.

 

[Interceptor]

Studies have actually shown greater Mass gains for those who take a protein chake before a workout and after it too,

Basically, you want to make sure you are getting enough grams of protein to adequately suppply your muscles, so they can repair, and have enough to actually grow.T
he general rule is about 1 gram per pound of lean mass bodyweight.

If you weigh , say, 160 pounds, try dividing your protein into about 5 or 6 meals a day.


And of course, do make sure you are taking Omega 3s.

 

[HandyAndy]

Im a teen, i find it hard to eat 5-6 meals a day, and its harder to actually prepare them, as for the omega 3s, my dad takes fish oil, would it be safe to just pop one of his gel pills? If not, what should I do about it?

 

[HandyAndy]

I got the protein thing down, instead of making a new topic for a simple question, ill just ask it in here.

What is the best set/rep combination? Im confused on what to do.
Im having some trouble with the workout posted in the "Where to start" post, so what do you think of this one? And tell me what changes are best. Thx..

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

 

[Mad Manic]

I got the protein thing down, instead of making a new topic for a simple question, ill just ask it in here.

What is the best set/rep combination? Im confused on what to do.
Im having some trouble with the workout posted in the "Where to start" post, so what do you think of this one? And tell me what changes are best. Thx..

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Mon - Upper Horizontal: BB Bench, BB Row, DB Inc Bench, Cable Row, Arm Work
Tues - Lower Quads: BB Squats, Side Delts, Forearm Work, Calf Raises, Abs
Thurs - Upper Vertical: BB OH Press, WG Chins, Chest Dips, CG Pull Ups, Arm Work
Fri - Lower Hams: BB Stiff-Leg Deadlifts, Rear Delts, Forearm Work, Calf Raises, Abs

That's a very good routine IMO. I've done this before and am currently doing very similar.

MM

 

[Quiksilver]

Im having some trouble with the workout posted in the "Where to start" post

What's the matter?

Im a teen, i find it hard to eat 5-6 meals a day, and its harder to actually prepare them, as for the omega 3s, my dad takes fish oil, would it be safe to just pop one of his gel pills? If not, what should I do about it?

I'm a teen too and yeah it's definitely tough to eat 6+ meals a day. Preparing is the only way to go... Once you get a strategy and formula down that works, it makes the job a whole lot easier and the only real challenge after that is discipline and motivation, which you have to find yourself.

If you have $20, go out to a health food store and pick up a big tub of fish oil, at 5-10g(5-10 gel pills), it'll last one or two months depending on size.

One a day isn't noticeable and is probably just a waste of your dads money. If you're going to take fish oil, you have to take upwards of 5-10g per day, as high as 30-45g but I think that's a little too expensive and there isn't really a need unless your competing in BB comps.

cheers bro

 

[HandyAndy]

Well ive never done the deadlift before, i dont know how much i can do, i have horrible squat form, i have upperbody strength and a little lowerbody strength, i can legpress around 340 but my squat is only around 125 which is pathetic.

 

[Monster]

Is Muscle Milk worth it? Or should I save the money and go with the generic brands?

 

[HandyAndy]

Ive been using it for 2 days, i cant tell you anythin...

 

[Interceptor]

Muscle Milk is DA BOMB.

But look for Whey Protein ISOLATE, and use THAT after your workouts.

Also, look into some BCAAs before , or also add it to your regular why powder f you want.

Truth be told, the major body building amino acids, the nes that actually build muscle fiber, are essentially the BCAAs.

 

[Quiksilver]

Well ive never done the deadlift before, i dont know how much i can do, i have horrible squat form, i have upperbody strength and a little lowerbody strength, i can legpress around 340 but my squat is only around 125 which is pathetic.

Look up some lifting videos on Youtube and try to replicate. Start with just the bar for deadlifts and squats, and get a trainer in the gym to check your form. It's better than nothing. Ask a guy who puts up big weights to give you some pointers on form, thats what I did.

Also, it doesn't really matter how much you can do. Start with numbers that are comfortable for you and just tack on 5-10lbs per week. Within a month or two you'll have a pretty good idea of where you stand.

The 11 week program is really just a guideline for people who feel kind of lost. The main thing is just to get on a program that works(incidentally it works great) and KEEP on it. Stick to it for 3-6 months and you'll look back at when you just started out and laugh.

You're going to have to learn how to squat and deadlift if you want to put one foot in front of the other. Again, if you're committed, ask people at your gym who know what they're doing, they'll all be glad to help you out, because they/we all wish we started at your age.

All the tools have been put in front of you man, but its up to you and you alone to create your masterpiece.

 

[HandyAndy]

Alright but right now im also looking to burn fat, im hearing about dudes gaining 30-40 pounds while working out but I need to slim down rather than bulk up, and this is where i start to get confused.

 

[Quiksilver]

Here's a crude formula for your purpose:

fat maintenance + muscle gain = workout + cardio + minor calorie surplus

fat loss + muscle maintenance = workout + 2xcardio + minor calorie deficit

The workout doesn't change, you do a couple more cardio sessions per week(4-7 depending on goals), and you restrict your intake of carbs. Protein and fats stay roughly the same.

Here's what I'd do to lose fat and maintain muscle(or even build):

I'd keep the workout I'm doing the exact same. Perhaps increase the rep range a little because I won't have the same energy with a restricted diet. I'd bump my cardio from 3 times a week to 6 times a week. And I'd take my carb intake down from 300g/day to 100-200g/day. That coupled with the cardio would create enough of a calorie deficit to lose fat. Sticking to the workout and keeping your diet high in protein are what will stop your muscles from being cannibalized.

 

[HandyAndy]

My buddy is going to sign up at my gym so were gonna be partners, hes taking me on 2-3 mile runs in the morning everyday, good enough?

 

[I-tallionStallion]

Running leads to a lot of fat loss and muscle loss...i recommend low intense cardio, unless your are pretty fat...then i recommend HIT