Protein for the gym

MillField

I have been going to the gym about 3 times each week since January. My goal is to gain some strength, mainly upper body. I was making good progress until about July, but recently I've found that I am finding it hard to increase my weights and feel a little tired when in the gym in general.

I was wondering would whey protein or the like be helpful to have after my sessions? And if so what kind should I be looking for as there seems to be a lot of different types for strength, muscle building etc. in an ideal world I wouldn't need supplements but because of work I don't usually get the chance to have natural sources of protein after the gym.

Thanks for any help.

Alf Veedersane

What's your sleep like? Stress levels?

If it was food intake, it would more than likely be food intake no being enough rather than necessarily protein not being enough.

MillField

I wouldn't think it's stress related. I haven't been stressed very much in the last year. I get around 7 hours of sleep per night which I don't consider to be too bad.

Could you recommend what food would be good to have before a gym session?

Zillah

It's not even so much a question of what food or when, but the total calories. Are you generally eating extra? You'd want to be on 300+ extra calories per day to have any hope of progressing now, you're getting past the newbie gains stage.

Mr. CooL ICE

What kind of program are you following? The reason I ask is because you said you go "about 3 times per week", which mightn't suggest much structure.

MillField

Nicolas Cage wrote: »

What kind of program are you following? The reason I ask is because you said you go "about 3 times per week", which mightn't suggest much structure.

I have 2 programs which I alternate on:

Program 1 - Chest/Shoulder:

Bench Press 3 sets/10 reps
Shoulder Press 3 sets/10 reps
Incline Bench Press 3 sets/8 reps
Arnold Press 3 sets/10 reps
Dumbell Flys 3 sets/8 reps
Frontal & Lateral raises 3 sets/8 reps
Bicep Curls 3 sets/8 reps
Tricep Extensions 3 sets/8 reps


Program 2 - Back/Core:

Wide Grip Pullups 3 sets/10 reps
Seated Row 3 sets/10 reps
Back Extension 3 sets/8 reps
Yates Row 3 sets/8 reps
TRX Mountain Climbers 3 sets/25-30 reps
TRX Deltoid Fly 3 sets/12 reps
V-up 3 sets/25-30 reps
Sit ups touching toes 3 sets/25-30 reps
Barbell high pull 3 sets/8 reps


I would usually do about 2/2.5km run before doing these programs.

Alf Veedersane

Do you know how many calories you're getting on board? Roughly.

MillField

I take in about 1200 calories per working day. I'm guessing that isn't enough.

Alf Veedersane

colmulhall wrote: »

I take in about 1200 calories per working day. I'm guessing that isn't enough.

Unlikely but it's also likely you're underestimating. How do you work out that calorie intake?

Height/weight?

MillField

I used My Fitness Pal app. I'm 5 '10 and weight 11 stone on the dot.

Mellor

Zillah wrote: »

You'd want to be on 300+ extra calories per day to have any hope of progressing now, you're getting past the newbie gains stage.

I'd agree with that for size gains, but its not required to increase strength, weight on the bar etc - but of course it'll make that easier too, as would more muscle.

I take in about 1200 calories per working day. I'm guessing that isn't enough.

But 1200 cals (if accurate) is way too little. No wonder you are tired and struggling. Has your weight been dropping? 1200 cals is a very harsh weight loss deficit.
If your goals are simply to get stronger you should be eating at least twice that imo (2400), if you want to put on muscle too then it should be +300 on top (2700).

My goal is to gain some strength, mainly upper body

Why are you ignoring you legs?
You are doing 13 upper body exercises, and some core work. No legs.
Unless you are in a wheelchair, then that's pretty silly.

MillField

I definitely need to take in more calories anyway. Can anyone suggest good sources which don't take a lot of preparation?

I don't do a specific leg session but I am pretty active with running/walking. Might be a good idea to add a few leg exercises to my workouts though..

strelok

50g flahavans jumbo oats
200g liberte greek style yoghurt



yes indeed.

Dtp1979

colmulhall wrote: »

I definitely need to take in more calories anyway. Can anyone suggest good sources which don't take a lot of preparation?

I don't do a specific leg session but I am pretty active with running/walking. Might be a good idea to add a few leg exercises to my workouts though..

I'm new to this weight gain too. For breakfast today I had 2 eggs with Turkey, then I made a quick shake that took 5 mins, including washing up.
Water,
80g porridge oats,
50g whey protein
1/2 banana
15g peanut butter
1 tablespoon linseed
7 Brazil nuts
And blend up. I'd have this over the next hour. Total calories just over 1100 incl eggs

MillField

Thanks for the suggestions.

Another question - is it a better idea to do cardio before weights, or weights before cardio in general? I do around 2.5km of pretty heavy running usually when I go to the gym.

Alf Veedersane

It's only 2.5k so you're probably doing it in less than 15 minutes and it might not make a huge difference but generally speaking, you're better of doing cardo after weights because you need glycogen for fuelling the muscles to lift weights and the cardio will burn through the glycogen stores.