Which Protein Supplement should I use?

tommy14

HI

I recently joined the gym, and a few of the guys recommended that i should start using protein supplements.
I am trying to Gain weight as I am underweight.
I'm 18 years old, 5'9 and weigh 53 kg.

I really don't know much about these protein shakes so could anyone help me?
also any tips about going to the gym would be greatly appreciated.

Sound of Silence

Don't fuss too much over particular brands, as the only thing that really matters is the taste and how well it mixes. I personally use Myofusion, as I like the taste and it doesn't give me terrible gas. I'll often just try other brands on a whim.

If you're looking to gain weight, you should really focus on getting your diet nailed down. Also, potentially look around for a good weights trainer who can work out a plan best suited to what you hope to achieve.

Source: Someone who has put on about 30lbs in six months.

Alf Veedersane

What's your daily food intake like at the minute? Giving a pretty accurate food intake gives a better idea of where you could improve.

generic2012

If you are trying gain weight protein is the worst macronutrient you could increase your intake off. It has a terrible conversion to weight gain which is why you never see a low protein 'diet' suggested to lose weight, low carb and low fat (read high protein and high protein) are generally prescribed (wrongly in my opinion). If you are looking to gain weight eat more, people will say you have to increase your protein intake to build muscle (usually without knowing your current intake!) but if you increase your carb/fat intake you will inevitably increase your protein also. All the protein supplements in the world won't increase your weight if the calories aren't there. You're, presumably, only starting to lift weights, calories should be miles ahead of any concerns about specific macronutrients.

You'll have lots of questions as a beginner, and get lots of bad advice, try and not sweat the little things too much at the beginning as it can all seem very overwhelming which isn't conducive to keeping it up. Best of luck.

tommy14

Well I Just eat when Im hungry! Breakfast and lunch is where I eat most, I sometimes skip dinner and then I eat another meal late in the evening,I have a fry 4/5 times a week and im always snacking on crappy foods (sweets crisps etc.) i know i should eat more though.

tommy14

Does anyone know any good diet plans for weight gain? like what to eat for breakfast,lunch etc.

Sound of Silence

tommy14 wrote: »

Does anyone know any good diet plans for weight gain? like what to eat for breakfast,lunch etc.

High protein, High calories.

That's essentially my diet at it's most fundamental level, as gaining weight is what I'm preoccupied with at the moment. But that doesn't mean that you can eat just anything, or even at any time you might choose! You must be regimental about what you eat and when you eat it, because it's incredibly easy to drop the ball, miss a meal or skimp on portions.

I can't go into to crazy depth in regards to a plan for you, as I'm not exactly sure what your existing diet really is or how your personal circumstances might affect when and what you can eat, so what I will focus on is what works for me.

0800: Porridge, Banana, Orange, Protein shake;

1000: Tuna Wrap, Half Portion Beans;

1300: (Varies, but typically is Pork/Steak/Ham with boiled vegetables and mash;

1800: (Another full dinner, as above)

2200: One large breast of chicken or portion of fish, often cut up and placed in a wrap

0000: Three weetabix (Boring, but fills a gap)

I would advise you to cut out any of the junk food that you're currently eating, as it's, well, junk! If you're hungry, yoghurt, nuts or fruit help to fill a gap and provide you with some energy. Also, drink a lot of water! Hydration is very important when you're eating a lot, as it aids with digestion.

Remember, diet is 90% of weights training. But if you're not actually training, its all for nothing! So start working on your diet, but also on your plan for the gym.

RidleyRider

Sound of Silence wrote: »

High protein, High calories.

That's essentially my diet at it's most fundamental level, as gaining weight is what I'm preoccupied with at the moment. But that doesn't mean that you can eat just anything, or even at any time you might choose! You must be regimental about what you eat and when you eat it, because it's incredibly easy to drop the ball, miss a meal or skimp on portions.

I can't go into to crazy depth in regards to a plan for you, as I'm not exactly sure what your existing diet really is or how your personal circumstances might affect when and what you can eat, so what I will focus on is what works for me.

0800: Porridge, Banana, Orange, Protein shake;

1000: Tuna Wrap, Half Portion Beans;

1300: (Varies, but typically is Pork/Steak/Ham with boiled vegetables and mash;

1800: (Another full dinner, as above)

2200: One large breast of chicken or portion of fish, often cut up and placed in a wrap

0000: Three weetabix (Boring, but fills a gap)

I would advise you to cut out any of the junk food that you're currently eating, as it's, well, junk! If you're hungry, yoghurt, nuts or fruit help to fill a gap and provide you with some energy. Also, drink a lot of water! Hydration is very important when you're eating a lot, as it aids with digestion.

Remember, diet is 90% of weights training. But if you're not actually training, its all for nothing! So start working on your diet, but also on your plan for the gym.

That's no diet to be basing himself off.

Sound of Silence

RidleyRider wrote: »

That's no diet to be basing himself off.

I knew I was going to see this response.

Hence why I said that it's what works for me, and I can't speak for what his circumstances might be. But the general rule is sound and not even controversial - High calories, High protein, and weights training leads to muscle growth if done right. I never even said for him to follow my diet; it's often just nice to provide an example, rather than just waxing lyrical about a diet, or providing one sentence counterpoints.

Speaking as someone who was also very skinny, like OP, it's often just the basics that need to be addressed. I honestly believed that I was eating a lot of food, but it took someone to point out that I really wasn't eating enough at all, and that what I was eating (Chips, bars, crisps) was effectively doing nothing for me in terms of weight gain.

The example I provided is not some Paleo, Keto, obscure diet plan; it's a simple plan with a focus on increasing calories and protein, so that OP can be provided with all he needs for his body to develop at the gym (At least initially). Or we can simply wait here until we realise that we can actually never really speak with any real authority on OPs diet, and that we would be better off sending him to a nutritionist - Which I would happily agree with.

Doug Cartel

tommy14 wrote: »

Well I Just eat when Im hungry!

This is where you're going wrong. I bet if you carefully recorded what you are eating over a week, you'd find it's a really low amount.

Protein shakes are not a magic bullet, they're just a way of getting more protein, and as has been said before, protein is only a part of weight gain. I think you would be better working out what you should be eating to get a balanced diet, making a plan to get that much food into you, and then sticking to that plan.

It'll take you a while to get used to this new level of eating, so you'll have to be fairly regimented at first, but it should start to feel more natural soon enough. Don't go crazy with it, don't ramp up the levels too quickly, and don't become obsessed with getting everything exactly right. Just make a plan, try to stick to it, and be willing to adjust it as you go along.

RidleyRider

Sound of Silence wrote: »

I knew I was going to see this response.

Hence why I said that it's what works for me, and I can't speak for what his circumstances might be. But the general rule is sound and not even controversial - High calories, High protein, and weights training leads to muscle growth if done right. I never even said for him to follow my diet; it's often just nice to provide an example, rather than just waxing lyrical about a diet, or providing one sentence counterpoints.

Speaking as someone who was also very skinny, like OP, it's often just the basics that need to be addressed. I honestly believed that I was eating a lot of food, but it took someone to point out that I really wasn't eating enough at all, and that what I was eating (Chips, bars, crisps) was effectively doing nothing for me in terms of weight gain.

The example I provided is not some Paleo, Keto, obscure diet plan; it's a simple plan with a focus on increasing calories and protein, so that OP can be provided with all he needs for his body to develop at the gym (At least initially). Or we can simply wait here until we realise that we can actually never really speak with any real authority on OPs diet, and that we would be better off sending him to a nutritionist - Which I would happily agree with.

Any diet that eats in a surplus is going to work for ANYONE. It's not a case of your diet not working for him or not, it's just a crap diet.

OP, find out what calories you actually need to gain weight or whatever, eat 2-2.5g of protein /kg of BW, high fat intake and whats left, carbs. Whole nutrient dense foods- not weetabix.

Doug Cartel

RidleyRider wrote: »

Any diet that eats in a surplus is going to work for ANYONE.

Job done so. I don't see the reason to start an argument over the details.

Sangre

RidleyRider wrote: »

. It's not a case of your diet not working for him or not, it's just a crap diet.

OP, find out what calories you actually need to gain weight or whatever, eat 2-2.5g of protein /kg of BW, high fat intake and whats left, carbs. Whole nutrient dense foods- not weetabix.

Its hardly a crap diet for gaining weight; less of the hyperbole please.

Sound of Silence

First time visiting this forum. Very welcoming.

RidleyRider

Sangre wrote: »

Its hardly a crap diet for gaining weight; less of the hyperbole please.

Okay, I'll correct what I mean. You WILL gain weight eating the weetabix but will it be LBM? Probably not being realistic.

Sound of Silence

RidleyRider wrote: »

Any diet that eats in a surplus is going to work for ANYONE. It's not a case of your diet not working for him or not, it's just a crap diet.

OP, find out what calories you actually need to gain weight or whatever, eat 2-2.5g of protein /kg of BW, high fat intake and whats left, carbs. Whole nutrient dense foods- not weetabix.

Just like the OP I've only recently begun training, adjusting my diet and building on my workout regime. With that said, I can say with some certainty that what you wrote would have gone over my head six months ago.

The guy is literally just starting out. Simply eating high protein, high calorie meals is enough to form a foundation for him and get him on the road to making some gains. Down the road he can begin tweaking in order to adjust his BF%, but for now he shouldn't have to worry about that.

Also, you're criticising me for recommending weetabix as a snack at 1200? There is literally nothing wrong with Weetabix; it provides slow release energy and will fill you more than some other junk. I often just use it as a substitute for rolled oats and fruit when I'm in a rush.

Sangre

RidleyRider wrote: »

Okay, I'll correct what I mean. You WILL gain weight eating the weetabix but will it be LBM? Probably not being realistic.

Lets take a step back. The OP weights 53kg (just over 8 stone), I don't think we need to worry about lean body mass (LBM) quite at this stage. The OP needs to focus on eating more and lifting consistently. While its great to set good habits from the start, the biggest hurdle for him will be just simply eating more. Talk of LBM is completely unncessary at this stage, particualry given OP's age.

RidleyRider

Sound of Silence wrote: »

Just like the OP I've only recently begun training, adjusting my diet and building on my workout regime. With that said, I can say with some certainty that what you wrote would have gone over my head six months ago.

I agree here. You're always going to have to adjust until it works for you but with the right foods.

The guy is literally just starting out. Simply eating high protein, high calorie meals is enough to form a foundation for him and get him on the road to making some gains. Down the road he can begin tweaking in order to adjust his BF%, but for now he shouldn't have to worry about that.

That's great yeah but why not just gain as much LBM as possible with whole foods not processed crap?

Also, you're criticising me for recommending weetabix as a snack at 1200? There is literally nothing wrong with Weetabix; it provides slow release energy and will fill you more than some other junk. I often just use it as a substitute for rolled oats and fruit when I'm in a rush.

In bold.

RidleyRider

Sangre wrote: »

Lets take a step back. The OP weights 53kg (just over 8 stone), I don't think we need to worry about lean body mass (LBM) quite at this stage. The OP needs to focus on eating more and lifting consistently. While its great to set good habits from the start, the biggest hurdle for him will be just simply eating more. Talk of LBM is completely unncessary at this stage, particualry given OP's age.

You said it yourself there. It's going to be hard. Nothing ever worth doing seriously was easy. Most 18 year olds aren't gonna have any problems lifting consistently because going to the gym is the 'cool' thing to do.

I was the OP a year ago. 18, 57kg or so and I know that I would have preferred to develop good eating habits from the get go instead of trying to break habit and eat 85% or so good foods.

GreeBo

OP, eat yourself some eggs every morning and save your money.
13g of protein per egg.

Sound of Silence

RidleyRider wrote: »

In bold.

When did I mention "Processed crap"?

Any meat that I buy is bought in bulk from my local butchers.

As for LBM, I've maintained a single digit BF% throughout my diet. This isn't to say that the OP will experience similar results, but I'm certainly not eating crap.

Sound of Silence

GreeBo wrote: »

OP, eat yourself some eggs every morning and save your money.
13g of protein per egg.

Eggs are great, but just throwing together a protein shake is a lot quicker and a lot tastier!

NoQuarter

Sound of Silence wrote: »

Eggs are great, but just throwing together a protein shake is a lot quicker and a lot tastier!

I microwave 3 eggs every morning, takes 3 mins.

then have a protein shake.

RidleyRider

GreeBo wrote: »

OP, eat yourself some eggs every morning and save your money.
13g of protein per egg.

They must be huuuuuge?

Mellor

RidleyRider wrote: »

Okay, I'll correct what I mean. You WILL gain weight eating the weetabix but will it be LBM? Probably not being realistic.

Whats the issue with Weetabix? I've seen it frowned upon a lit lately.
Nutritionally speaking, it's pretty close to oats - which nobody has an issue with. Or is it just that it gets dragged down with the likes of corn flakes, Cheerios etc
If weetabix us the worst thing in your diet you are doing well imo.

GreeBo

RidleyRider wrote: »

They must be huuuuuge?

Sorry, 13g a pair!

Gummy Panda

RidleyRider wrote: »

Okay, I'll correct what I mean. You WILL gain weight eating the weetabix but will it be LBM? Probably not being realistic.

Eh... Yes? You don't need a huge amount of protein while bulking because you're in a surplus. The size of calorie surplus and level of activity will determine lbm to fat ratio. Other stuff will factor into the adaption process like levels of sleep

893bet

RidleyRider wrote: »

Okay, I'll correct what I mean. You WILL gain weight eating the weetabix but will it be LBM? Probably not being realistic.

This is an example of where a little bit of knowledge is a dangerous thing.

GiftofGab

tommy14 wrote: »

Does anyone know any good diet plans for weight gain? like what to eat for breakfast,lunch etc.

I'm gaining weight at the moment. My diet consists of:

07:45 Porridge with honey, Protein shake with milk
11:30 Sweet potato, mixed frozen veg, chicken breast, cover with melted low fat cheese and pepper sauce*.
2.30 Same as above
4.00 Almonds, High protein yogurt, banana
5.30 Protein shake with water, pear
7.30 Dinner varies - chicken / beer stirfry, chicken wraps, beef mince tacos, chicken pasta bake, a chicken roast etc.

I cook a big batch of 10 chicken fillets on a pan while putting pealed sweet potato in a pot of boiling water. When cooked I put them into 10 lunch boxes along with a handful of frozen veg (the frozen veg will heat in the microwave when heating the rest). The lunch boxes can then be put in fridge / freezer for the week. Pepper sauce can be made in work - simple put powder in a mug and mix in boiling water.

tommy14

I also don't have much of time to prepare food in the morning as I have college because Im up and out the door fairly quickly!

tommy14

tommy14 wrote: »

I also don't have much of time to prepare food in the morning as I have college because Im up and out the door fairly quickly!

Get up earlier.

tommy14

ya but im lazy....

Alf Veedersane

Then buy some magic beans.

That'll solve your problem.

tommy14

OK SO Ive sorted the diet (Magic Beans) but which protein shake? is kinetica any good or are they all the same?

Alf Veedersane

The diet probably isn't sorted if you're still looking for a protein supplement.

Sound of Silence

Yeah, could you give us an idea of what you think your new diet might be? Even just something bare-bones.

jane82

Op I was at it ten years not eating much. Got a little ripped but pathetically skinny.
I was out injured for a while and force fed myself . I mean force fed. Got to a habit of 4 meals a day which had either 3 eggs or a big lump of meat or tuna in it. I then added carbs or whatever on top to fix hunger.
Got a lot bigger. Injury went so started weights again. Have to buy more weights because the puny me was lifting puny weights.
Protein shakes are worthless unless you get food down first. Instead of a protein shake just drink 2 pints of milk.
You have to make the stomach bigger with food. If you start taking the shakes now you will just eat less food.