ATTN: Fitness Fanatics.

[Ozwin]

I bought myself some whey protein from http://www.myprotein.com/uk/pages/home (5% off first order if you use MP177 ) the other day and was wondering how often it's advisable to drink them? I mainly bought it to help bulk up but because I struggle to eat 3 or 4 whole meals a day (like I'll sometimes miss breakfast and not have a proper lunch) I thought it'd be a good idea to replace a meal now and then with one?

Pidgeon chest here wants to add a bit of mass and there's about a billion and one websites with differing information on how to maximize their use. Gonna hit the weights and have a shake after (which is the right way to do it right?) but yeah, if it's cool to use them in the day aswell as a sub for a meal then I'll definately do that.

Cheers.

[Kent]

I'm by no means an expert, but it depends what type of shake it is. You can get protein shakes that have 20-30g of protein but nothing else resulting in them only being about 100-200 calories and not an ideal meal replacement whereas one with both carbs and protein will have a lot more especially if the serving instructions tell you to consume 2 shakes in one sitting.

[Unabomber]

I bought myself some whey protein from www.myprotein.co.uk (5% off first order if you use MP177 ) the other day and was wondering how often it's advisable to drink them? I mainly bought it to help bulk up but because I struggle to eat 3 or 4 whole meals a day (like I'll sometimes miss breakfast and not have a proper lunch) I thought it'd be a good idea to replace a meal now and then with one?

Pidgeon chest here wants to add a bit of mass and there's about a billion and one websites with differing information on how to maximize their use. Gonna hit the weights and have a shake after (which is the right way to do it right?) but yeah, if it's cool to use them in the day aswell as a sub for a meal then I'll definately do that.

Cheers.

I have been using whey since June but for the opposite reason as I have been trying to lose weight (so far I have lost 6 stone). During this time I have done a lot of general reading and research though so feel I can offer you some genearl advice.

Basically in order to gain muscle mass you have to eat more calories than your body needs on day to day basis, and while doing so you should be taking in at least a gram of protein per pound of body weight. Therefore you should try and take a shake in the morning and both pre and post workout, however I wouldn't advice replacing a meal with a shake if you want to get bigger. You should try and eat more while incorporating the shakes into your diet so that you will be getting an adequate amount of protein to build new muscle.

[Ozwin]

Firstly, losing 6 stone in 4 and a bit months is immense, congrats on that, you must feel great?

And yeah, I've read this gram per body weight thing online a few times now, I weigh about 130 pounds (last time I checked) so I should be trying to take on more than that in a single day in grams? Sounds...difficult haha. I really need a comprehensive list of the best and cheapest protein sources I think, I was never one to pay attention in cooking at school and stuff so carbs, protein, calories etc are pretty foreign to me...

[m00nie]

to keep it simple jump on the 5X5 stronglift programme

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

and also add gomad . (gallon of milk a day) full cream.. full of calories n protein..

decent protein food is tuna/skinless chicken/beef/ eggs/ nuts/cheese so get some of that in your daily intake and youl soon bulk up

[FoxyPV]

You'll need a mix that has lots of carbs in it as well if you want to bulk up. Whey protein will help increase your strength and help repair the damage done to the muscles after each session but won't bulk you up.

I've take it after every training session whether it's aerobic or anaerobic.

If you want to bulk up use creatine but carefully follow the instructions.

Good luck.

[Spencer]

Try Optimum Nutrition Gold Standard Whey, very nice, lot's of protein per serving.

[lcfc_jme]

First off, a better and probably cheaper website to get things off would be Monster Supplements, they always have some smashing deals on and give you free delivery. Plus live online advisors for sales and advice issues if you feel you need them.

You're after either an all-in-one or a weight-gainer, really. PhD Synergy Iso-7 is a top-quality all-in-one, decent numbers for carbs and pure protein and also contains creatine to give you that extra boost whilst training. It'll probably take 2 tubs to see substantial gains provided you're on a decent sized diet but you'll definitely be stronger and notice changes in yourself after 1.

PhD Pharma Gain is also pretty brilliant as well in all fairness if you're looking for purely a weight-gainer to go hand-in-hand with your protein. Ideal as a meal-replacement supplement; 2 scoop serving is 26.5g of carbs and protein but the higher calorie serving (3 scoops) gives you 40 of each and 360-odd calories if mixed with water (obviously better to mix with milk if you're looking to bulk - same with your whey protein). The website I've linked is doing a deal on the Pharma Gain at the minute, throwing in a 1 month supply of PhD's Methoxy-7 to stack together (never used Methoxy-7 myself but all the reviews I've seen of it are superb; personal trainers at the gym I'm currently at and also members of Team Monster swear by it for increasing strength and explosive power as well as aiding lean muscle growth and repair whilst on a high protein diet. The RRP of the stack together is over £80 but they're selling it combined for £36 with free delivery. Can't go wrong, really.

I would just tell you that missing breakfast is a major no-no, especially if you're looking to add mass. Fatal error.

Edit: it appears as though the link hasn't worked.. monstersupplements.com

[Spencer]

Jme, I can't find the Pharma Gain with Methoxy-7 thrown in, can only see PhD Recovery + Methoxy-7?

[lcfc_jme]

Jme, I can't find the Pharma Gain with Methoxy-7 thrown in, can only see PhD Recovery + Methoxy-7?

Sent you a link to it mate.

[SystonFox]

I bought myself some whey protein from http://www.myprotein.com/uk/pages/home (5% off first order if you use MP177 ) the other day and was wondering how often it's advisable to drink them? I mainly bought it to help bulk up but because I struggle to eat 3 or 4 whole meals a day (like I'll sometimes miss breakfast and not have a proper lunch) I thought it'd be a good idea to replace a meal now and then with one?

Pidgeon chest here wants to add a bit of mass and there's about a billion and one websites with differing information on how to maximize their use. Gonna hit the weights and have a shake after (which is the right way to do it right?) but yeah, if it's cool to use them in the day aswell as a sub for a meal then I'll definately do that.

Cheers.

In reply to what you said near the start of your post ; you really should eat breaky it's the most important meal of day, sounds like a cliche but it's gospel. Eat small but regularly also. Can't help on protein advice I don't use it myself

[Unabomber]

Firstly, losing 6 stone in 4 and a bit months is immense, congrats on that, you must feel great?

And yeah, I've read this gram per body weight thing online a few times now, I weigh about 130 pounds (last time I checked) so I should be trying to take on more than that in a single day in grams? Sounds...difficult haha. I really need a comprehensive list of the best and cheapest protein sources I think, I was never one to pay attention in cooking at school and stuff so carbs, protein, calories etc are pretty foreign to me...

Yeah I feel much better now, I have about a stone to go before I will be starting to try and add muscle.

Like mentioned before chicken breast, tuna, milk, eggs are all good sources of protein. You should also look to be eating complex carbs such as sweet potato, wholegrain bread and oats.

If you struggle to eat much I would recommend eating things such as nuts, peanut butter and Nutella as they have very high calories in relation to their general serving size.

A shake consisting of protein powder, milk, nutella/peanut butter, and a banana would be an excellent source of calories/protein/good fat/carbs. Not to mention it would be bloody delicious!

Oh and another thing with trying to eat enough protein it is much easier to get it in while trying to bulk. While I have been losing weight it has been hard to eat enough protein while staying below a certain amount of calories.

Anyway good luck,

[Ozwin]

Cheers chaps.

One thing I really hate is cooking, so I'd rather snack than make myself something because I'm a right lazy sod. So I'll have to work on that I reckon.

It's actually really difficult to change your day to day diet, like I'm used to eating whatever. I wish it wasn't so hard to put on weight (Dont hate me for it)

[Ozwin]

What'd be a good, cheapish daily diet?

I think I need a proper list otherwise I'll just snack on anything and everything and not really achieve anything.

[Finnegan]

SIX STONE?! Don't want to come across as patronizing but fooking monster job mate, well done. Most of this weight and health stuff is alien to me but even I can appreciate that.

Must have taken massive discipline! I think you're my hero!

[Unabomber]

SIX STONE?! Don't want to come across as patronizing but fooking monster job mate, well done. Most of this weight and health stuff is alien to me but even I can appreciate that.

Must have taken massive discipline! I think you're my hero!

Cheers! Yeah it has taken a lot of discipline but once you see results it makes it easier to carry on. It has got to the point now that I have just changed my whole lifestyle so it is no longer really very difficult, to eat healthily and exercise etc.

[Unabomber]

What'd be a good, cheapish daily diet?

I think I need a proper list otherwise I'll just snack on anything and everything and not really achieve anything.

Breakfast - Porridge Oats, full fat milk, eggs any style

Snak - Protein Shake

Lunch - Chicken salad sandwich, nuts, banana

Snack - Protein Shake, cereal with milk, yogurt

Dinner - Anything really seeing as you're looking to add weight. Things like spaghetti bolognese with plenty of mince beef, or chicken and potatoes.

Snack - Nutella on toast or something similar

That would be a decent enough diet, but really as long as you get enough protein and eat more calories than your body needs you can put on weight. You should be looking at between maybe 2600 and 3200 calories, and there are plenty of websites out there that tell you how many calories are in individual foods. (Such as foodfocus.co.uk)

[m00nie]

http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

[Ozwin]

Breakfast - Porridge Oats, full fat milk, eggs any style

Snak - Protein Shake

Lunch - Chicken salad sandwich, nuts, banana

Snack - Protein Shake, cereal with milk, yogurt

Dinner - Anything really seeing as you're looking to add weight. Things like spaghetti bolognese with plenty of mince beef, or chicken and potatoes.

Snack - Nutella on toast or something similar

That would be a decent enough diet, but really as long as you get enough protein and eat more calories than your body needs you can put on weight. You should be looking at between maybe 2600 and 3200 calories, and there are plenty of websites out there that tell you how many calories are in individual foods. (Such as foodfocus.co.uk)

You are awesome. That's perfect and I pretty much have all that lying around anyway. Not a big fan of Nutella but I'll give it another try. Cheers.

[lcfc_jme]

Breakfast - Porridge Oats, full fat milk, eggs any style

Snak - Protein Shake

Lunch - Chicken salad sandwich, nuts, banana

Snack - Protein Shake, cereal with milk, yogurt

Dinner - Anything really seeing as you're looking to add weight. Things like spaghetti bolognese with plenty of mince beef, or chicken and potatoes.

Snack - Nutella on toast or something similar

That would be a decent enough diet, but really as long as you get enough protein and eat more calories than your body needs you can put on weight. You should be looking at between maybe 2600 and 3200 calories, and there are plenty of websites out there that tell you how many calories are in individual foods. (Such as foodfocus.co.uk)

Interesting plan really, that. Minimal prep time n'all which is pretty cool.

Mine goes a little more like this:

Breakfast: 3 Weetabix / 100g Bran Flakes, 250ml milk (full-fat or semi-skimmed, depends on which I'm feeling), 2 scoops Pharma Gain + 300ml ice-cold water. **been told to add in 2 boiled eggs as well to increase strength**

Meal 2: Tin of tuna, 3 slices of wholemeal bread + whatever sauce I can be bothered to put on it. Small hand full of cashew nuts if I remember them in the morning seeing as I'm at uni most mornings.

Meal 3: 100g wholemeal pasta, 1 chicken breast, chopped onion + tomato puree. Could probably do with having an omlette or 2 here as well, really.

Meal 4: 200g of lean mince, chopped peppers + onion, 1 jacket potato + half a tin of beans. If I've bought any ostrich when the farmers market is on I use 100g mince and 1 ostrich burger instead.

Meal 5: 1.5 scoops of Pharma Whey with skimmed or semi-skimmed milk and a slice of toast with brown sauce.

3 scoops of Pharma Gain with skimmed or semi-skimmed milk pre-workout, 2 scoops of Pharma Whey post-workout with ice-cold water as well.

Last I checked it worked out to somewhere between 2,700 + 3,000 cals a day, not a bad place to start for a skinny 65kg kid, really! Forgot to add: I only do that Monday - Friday. Been advised to just do whatever the fork I want over weekends by an ex power-lifting competitor. Cheers then!

http://stronglifts.c...on-gain-weight/

That sounds... horrendous. Actually awful. You'd probably vom everywhere.

[Unabomber]

Interesting plan really, that. Minimal prep time n'all which is pretty cool.

Mine goes a little more like this:

Breakfast: 3 Weetabix / 100g Bran Flakes, 250ml milk (full-fat or semi-skimmed, depends on which I'm feeling), 2 scoops Pharma Gain + 300ml ice-cold water. **been told to add in 2 boiled eggs as well to increase strength**

Meal 2: Tin of tuna, 3 slices of wholemeal bread + whatever sauce I can be bothered to put on it. Small hand full of cashew nuts if I remember them in the morning seeing as I'm at uni most mornings.

Meal 3: 100g wholemeal pasta, 1 chicken breast, chopped onion + tomato puree. Could probably do with having an omlette or 2 here as well, really.

Meal 4: 200g of lean mince, chopped peppers + onion, 1 jacket potato + half a tin of beans. If I've bought any ostrich when the farmers market is on I use 100g mince and 1 ostrich burger instead.

Meal 5: 1.5 scoops of Pharma Whey with skimmed or semi-skimmed milk and a slice of toast with brown sauce.

3 scoops of Pharma Gain with skimmed or semi-skimmed milk pre-workout, 2 scoops of Pharma Whey post-workout with ice-cold water as well.

Last I checked it worked out to somewhere between 2,700 + 3,000 cals a day, not a bad place to start for a skinny 65kg kid, really! Forgot to add: I only do that Monday - Friday. Been advised to just do whatever the fork I want over weekends by an ex power-lifting competitor. Cheers then!

That sounds... horrendous. Actually awful. You'd probably vom everywhere.

Bloodyhell, I can't wait till I can start to build muscle! There's not a lot you can do eating between 1200 and 1600 cals a day.

[lcfc_jme]

Bloodyhell, I can't wait till I can start to build muscle! There's not a lot you can do eating between 1200 and 1600 cals a day.

Ha! I wouldn't say I'm building muscle at a rapid rate anyhow seeing as I still (to the best of my knowledge - the gym have removed the scales ) weigh 65kg! I have noticed significant strength gains in chest and shoulders though so something tells me I'm going in the right direction. Ultimately want to get up between 70 and 75kg (although I know it'll probably be next winter before I achieve that if I'm putting on lean muscle as opposed to muscle + fat).

I'm the total opposite to you though. I absolutely love cutting weight and losing body fat, results appear easier to see and motivation is a lot higher as a result!

[Unabomber]

Ha! I wouldn't say I'm building muscle at a rapid rate anyhow seeing as I still (to the best of my knowledge - the gym have removed the scales ) weigh 65kg! I have noticed significant strength gains in chest and shoulders though so something tells me I'm going in the right direction. Ultimately want to get up between 70 and 75kg (although I know it'll probably be next winter before I achieve that if I'm putting on lean muscle as opposed to muscle + fat).

I'm the total opposite to you though. I absolutely love cutting weight and losing body fat, results appear easier to see and motivation is a lot higher as a result!

Don't get me wrong I have definitely loved the results that I have achieved and don't necessarily mind cutting, it is just terrible when I have used up all my calories before say 7pm and then get hungry later on. Only got another month or two left at it anyway I think, before I will maintain for a while before starting a long slow healthy bulk.

[lcfc_jme]

Don't get me wrong I have definitely loved the results that I have achieved and don't necessarily mind cutting, it is just terrible when I have used up all my calories before say 7pm and then get hungry later on. Only got another month or two left at it anyway I think, before I will maintain for a while before starting a long slow healthy bulk.

That is actually dreadful, I know that feeling all too well. As it were, I found that 2 glasses of cold water helped ease it somewhat. Pretty good for helping to burn fat as well. Maybe that's just something unique to me though?

Bulking is pretty enjoyable seeing as you rarely get hungry, but it's so, so monotonous and boring that you find yourself majorly anticipating the weekend to get some relief from the diet! Nothing worth having comes easily though I suppose.

Keep up the good work, lad!

[FoxyPV]

Jason Statham drinks about 7litres of water a day when preparing for a movie to curb any hunger as he has to maintain his fitness regime but cuts his calories to under 2000 to get the definition.

It seems to work for him.