Well hell may be freezing over (workout)

[tnf]

Are you holding a normal 9 to 5 right now as well andy or working as a trainer?

[andyman]

normal 9-5, but i actually work 8-5 My lunch time is spent in the gym coaching and running the workout of the day, and now with my own lifting on the side I do that after work at the base gym where they have lifting platforms. The training at lunch is on my own time, so is maintaining the website and coming up with workouts each day but i have an assistant trainer who helps with that.

[Don Carlos]

Yes you massive n00b, you should be supplementing your protein intake with shakes.

Well I have always been a little worried about doing it to be honest...but from actually reading into it it seems like a good thing to do

[Don Carlos]

http://www.myprotein.com/uk/products/im ... 4QodXH1T8g

Looking at this (UK vender)

[LawL]

Yes you massive n00b, you should be supplementing your protein intake with shakes.

Well I have always been a little worried about doing it to be honest...but from actually reading into it it seems like a good thing to do

Wtf are you worried about? I have a protein shake with fish oil and a multi the moment I wake up, another before or after my workout depending on how I'm feeling, and another right before I hit the sack. Been doing it for years.

[Don Carlos]

I don't want to bulk - just lean muscle build. Surely if I start taking 3 shakes a day my muscle growth will increase laods which I don't want to happen - I have no interesting in being massive!

[LawL]

Trust me, you haven't got a chance in hell of getting massive. The truth is you'll be very lucky to even attain the minimal goals you actually want, let alone get massive. You need to have all your training, diet, supplements and rest totally in check to see any results whatsoever. And I can tell from your posts you aren't even close to that. I'm not having a go, I'm just being real. Focus really fucking hard on doing everything right and, if you can be consistent for at least 6 months, you'll see some results. Worrying about getting massive? That's like telling someone that is encouraging you to run around the block that you won't do it because you'll end up winning the Ironman Triathlon.

[Don Carlos]

I take on board what you are saying but I am getting the results I want to be honest - I have not been as focused as I should have been but by no means am I doing poorly.

My main aim was to lose weight while increasing fitness levels. I want to be around 80kg (176lbs) which is a nice weight for my height. My main concern was my fat levels and fitness which have improved massively. Not I am just looking for a lean, defined look.

As I am not doing more weights to try and get that defined look that I am after I was worried about bulking up. I guess I just need to do lower weights with more reps and carry on the cardio work to ensure a lack of bulk.

Just to give you an idea; since February I have lost nearly 15kg

[LawL]

That's fine, and while you should have a goal weight, think about body composition too. If your goal is 80kg, then be a lean and athletically muscular 80kg. Protein shakes are not going to mess you up. At the very least you should have one straight after you train. This is when the body needs it most, and can absorb it the quickest in a drink form. They are a must for your goals.

[Don Carlos]

Well I am going to crack on and get some then

[LawL]

Good move. Make sure you get one that is high in protein but very low in carbs - that's what you need in regards to what you've said you're trying to achieve.

[4days]

Maybe stay away from the ones with sweeteners (looks like you've picked a good unsweetened one).

Never suffered with allergies, but aspartame and sucralose always make me sick - the guy at the store where I buy protein powder/faddish weight-gain supplements said he's had a few people switch brands for the same reason.

[Don Carlos]

http://www.myprotein.com/uk/products/impact_whey_protein?utm_source=google&utm_medium=cpc&gclid=CIG8pM6z2KoCFUMf4QodXH1T8g

Looking at this (UK vender)

Purchased - gonna do it for a month see if it makes a difference

[LawL]

I'd be giving it a good 6 to 8 weeks before making your judgement if I were you.

[Don Carlos]

At 2 shakes a day that pack will last 50 days apparently so that shoukd be enough to start seeing changes I guess.

Diet will consist of scrambled eggs for breakfast
Not sure what to have for lunch
Chicken/fish with steamed veg for dinner

[feedback]

Better makes lunch some pasta or potatoes or something or you'll be running on fumes.

[Don Carlos]

Whole meal pasta? Pasta & Tune bake perhaps - with sweetcorn?

[feedback]

That sounds nauseating but whatever.

[LawL]

At 2 shakes a day that pack will last 50 days apparently so that shoukd be enough to start seeing changes I guess.

Diet will consist of scrambled eggs for breakfast
Not sure what to have for lunch
Chicken/fish with steamed veg for dinner

I know I'm probably wasting my time which is why I hardly post in this thread but here goes.

Firstly, breakfast, lunch and dinner is for faggots. Get that out of your head. There is only meal 1, meal 2, meal 3, meal 4, meal 5 and meal 6 now.

Graze constantly throughout the day. This, combined with regular exercise, will get your metabolism ticking over much faster than 3 squares a day and will help to keep you lean. For your goals, you want a high protein, moderate carb and low fat diet. A day's eating should look something like this:

Meal 1: Protein Shake, 2 tabs of fish oil and a Sports Multivitamin, and some fruit.

Meal 2: Bowl of untoasted muesli with skim milk.

Meal 3: 6 egg white/1 egg yolk Omelette -or if you find it easier, as I do, make a skim milk shake with 6 egg whites/1 yolk and a touch of vanilla essence... (I do this twice a day - depends on what you can stomach).

Meal 4: Chicken breast with brown rice, or with salad, or on a multigrain sandwich. Just get that chicken breast into you somehow.

Meal 5: Tin of tuna (or with salad... or whatever).

Meal 6: After workout protein shake (I'm assuming you train after work, or uni.. or whatever it is you do). Followed by a nice lean steak with veggies.

This may seem like a lot of food to you, but make all of these smaller sized meals. And don't be concerned as this is nothing like a bulking diet. After a few weeks of doing this, combined with regular training, you'll be hungry as shit all the time. Your body will have adjusted to your new diet, you will feel stronger and your energy levels will increase. Your metabolism will be fuckloads faster than it once was. Diet is the key to being lean. People have this misconception that it is all about cardio. You can do cardio until the cows come home but if your diet is shit then you will just be a fat cunt with good stamina. Cardio helps with increasing your appetite and metabolism and lowers your day's intake of calories, but diet is the key. Stick to a nice, clean, consistent diet and then pig out like a mother fucker on whatever you want every Sunday night as a reward. Also, fuck the beers off! No more than once a week for the beers. Nothing comes easy. You want to achieve something, then you have to be prepared to sacrifice.

Oh and one more thing, be prepared to be farting non-stop. As funny as it sounds, if you start farting a lot more you know your diet is right. After a few weeks it will stop as your body adjusts to all the new protein.

[U4EA]

The higher number of smaller meals per day method seems to be widely accepted, but is there any merit to this guy's views on the matter?

http://www.leangains.com/2010/10/top-te ... unked.html

Mainly myth 1 and 3 in the article, and 2 to a lesser extent.

[LawL]

I've been doing this shit for years. If I second guessed my experiences because of some faggot who wrote an article to the contrary I'd spend my entire life in confusion. There's a reason why the people on this planet who have achieved serious fitness goals believe in certain methods - because they work.

Btw, I skimmed the article for all of about 20 seconds. Couldn't be fucked with it.

[andyman]

BUT SOMEONE WROTE AN ARTICLE ON THE INTERNETS....

[feedback]

I need to eat constantly throughout the day, otherwise I can't eat enough to gain weight and I even out to around 78kg. I was full for about 30 days while I was in the USA. Now that I'm back in Hong Kong and I can't eat as much energy-dense foods I've already lost the 6 lbs I put on.

[Ryoki]

*reads, learns*

[scared?]

I've been doing this shit for years. If I second guessed my experiences because of some faggot who wrote an article to the contrary I'd spend my entire life in confusion. There's a reason why the people on this planet who have achieved serious fitness goals believe in certain methods - because they work.

Btw, I skimmed the article for all of about 20 seconds. Couldn't be fucked with it.

lol...