Whey protein powder, am I on the right track for weight loss/muscle gain

sinbadfury

[Male, 29, 13.5 stone, 5' 7"", no idea of body fat % or how to find out without calipers etc]

I have just started taking a popular protein powder 3 times a day and am going to the gym 3-4 evenings a week to do mainly weights [not lifting mega kgs]. Also might do 50/60 pushups/situps each morning when I get up.

I also plan to eat mainly chicken,pork,beef evening meals with salad and fruit smoothies in the morning and around 2Ltrs of water per day with a meaty sandwich for lunch as an example diet

Is this on the right track to tone, build mucle while loosing body-fat.

If not, what should I be doing in order to maybe loose a stone or so in body fat.

Help much appreciated!

tribulus

If you want to lose fat your diet is crucial. Read the stickies then post up a *Detailed* example of your daily food intake.

Hanley

From the overview it seems like you're on the right track.

But best laid plans... and all that!

sinbadfury

Thanks will do that.

I'll try and document a sample week and then see how I'm going. There might be some things I am missing/doing wrong for someone here to pick out...

Dragan

Your easiest bet is to use www.fitday.com and keep a public account....that way we can keep an eye on your daily and pounce should you do something wrong!!!

rubadub

sinbadfury wrote:

I have just started taking a popular protein powder 3 times a day and am going to the gym 3-4 evenings a week to do mainly weights [not lifting mega kgs]. Also might do 50/60 pushups/situps each morning when I get up.

You do not need to be lifting huge weights, but you should be lifting in the range of 8-12reps with good form to promote maximum muscle growth. So you should be lifting heavy enough weights that you can only manage these reps (doesnt matter what that weight happens to be).

I was doing 3 full body workouts when I started. 4 full body workouts a week is probably overtraining. Do you split your routine? What exercises do you do?

I wouldnt bother with the situps, just do squats for ab work, I also do leg raises while doing chinups.

sinbadfury

I dont usually have a set routine.

I would jsut go to the gym, and do various exercises, split between free-weights and the machines. Mainly I would focus on arms back and chest with some weighted crunches and then some squats for legs.

Reps wise I would be lifting enough weight for about 2-3 sets of 10 or so reps, but towards the end of the session arms etc would be starting to fail hitting the reps and then I would usually leave it at that

I always thought it a good sign that the arms shoulders would be fairly heavy and tired when driving home?

sinbadfury

Here is a sample of my schedule/diet for the last week or so.
Can anyone point out any issues/changes I might make to improve things, I would be appreciated.

Morning

---

Blended Fruit shake - grapes, kiwi, strawberry, blackberry, blueberry, cranberry juice, orange-juice
Scoop of Maximuscle Promax Extreme with water

Mid Morning & Mid Afternoon

---

Half tub of Cooked chicken, 2 tins tuna and various seed mix - dry

Lunch

---

Brown wholewheat sambo - swiss-cheese, ham, turkey, cucumber, spring onion

Evening

---

Gym for weight-training - 45 mins usually - try to exhaust muscles as much as I can in time
Home - another scoop of promax
Some sort of snack[not every night] - small bowl pasta with simple sauce, treat of 2 squares of 85% cocoa chocolate

Night

---

Scoop promax before bed

PS :: Water consumption 2L or more mark per day

yomchi

Scoop promax before bed

I thought you said you were using a 'popular' protein shake

sinbadfury

Jon wrote:

I thought you said you were using a 'popular' protein shake

So I take it from that, that I made a bad choice and it's not going to benefit much?

What are the alternatives that wont cause the stomach upsets/wind problems etc

tribulus

Anything.

Nutrition X, Optimum Nutrition, Reflex Whey, EAS etc there's loads of good and *cheaper* brands.

How much did you pay for the 2lb tub of promax? 40E?

sinbadfury

About that yeah....Jesus is it that bad!!

Looks like the marketing got me I suppose
Nearly at the end now so maybe should try another brand?

yomchi

sinbadfury wrote:

About that yeah....Jesus is it that bad!!

Looks like the marketing got me I suppose
Nearly at the end now so maybe should try another brand?

Thats a sh1tty price to pay for a 2lb tub, 15 quid more would get you a 6lb tub of big whey. Shop around and don't mind the maximuscle marketing machine

Hanley

sinbadfury wrote:

About that yeah....Jesus is it that bad!!

Looks like the marketing got me I suppose
Nearly at the end now so maybe should try another brand?

Big Whey all the way!! http://www.pronutrition.ie/products.php?action=product&id=6

300% the product for 150% the price.... You can't lose!

Chunkylover

oh crap, just looked at the link, thats the stuff Im on and Ive been taking 90g per drink, apart from that, its been doing the job for me

daveirl

This post has been deleted.

sinbadfury

Chunkylover wrote:

oh crap, just looked at the link, thats the stuff Im on and Ive been taking 90g per drink, apart from that, its been doing the job for me

Thats 3 times the amount I'm on per drink with the Promax Extreme. Seems like a lot.

Price doesn't really concern me that much, it's the quality of the product with none of the side-effects etc

Chunkylover

I was on 1 drink a day though, Im on a weight gain thought (up 3/4 a stone already, but it can fluctate by about 1/4)

Chunkylover

daveirl wrote:

This post has been deleted.

http://www.pronutrition.ie/products....n=product&id=6
There is no mention on a container as to how much is in the scoop

Sleepy

Um, yes there is:

Per 30g serving
(1 scoop)