Protein Shakes

BigProblem wrote: »

Whats the best protein shakes to buy for first time using protine shakes? I see lidl are doing protein shakes this week - would they be any good?

Why exactly do you want to buy protein shakes?

BigProblem wrote: »

im looking to put on some weight/muscle - head to gym 4 or 5 times a week but have struggled put on any weight - probably not eating enough protein nor do i have the time to be cooking any more so i thought protein shakes were the way to go?

if you have a decent diet, eat more of what you're eating.

Post up an average day's food, including quantities (as best you can).

Protein shakes are a supplement. You should be well able to get enough protein from food.

If you have one chicken breask for dinner, have a second one. It won't add extra time to your cooking.

Zillah wrote: »

No harm adding some extra high-quality protein to your diet if you're trying to bulk up.

BigProblem; I hit a period where I seemed to not be making much progress despite doing weights 4-5 times a week as well. I eventually decided diet was my problem. Upped calories by about a third and starting having protein shakes twice a day. I've gained 12lbs or so in the last few months.

So I'm a fan of the protein shakes. I order from MyProtein.

I'm not saying avoid it like the plague.

There are just easier and better ways of going about it.

If he's not eating enough actual food, then he needs to eat more rather than go down the route of shakes just yet.

I'm going from my own experience, which is a very good, well-balanced diet, but I've never had a huge appetite, so to get enough protein into me to make muscle bulk at a good rate I'd have to really force myself to eat above and beyond what I'd enjoy.

By the look of his post above he is in a very similar position to me.

BigProblem: Your diet looks pretty good. I'd add something carby to your dinners though. Building muscles costs a lot of calories, adding a portion of potatoes, rice, pasta - something like that - would probably be very beneficial.

This is what I (and most people) use: http://ie.myprotein.com/sports-nutrition/impact-whey-protein/10530943.html?vwo_ac=false

EDIT: Also get one of these, they make is so much easier: http://ie.myprotein.com/protein-accessories/myprotein-blender-bottle/10485098.html?vwo_ac=false

Zillah wrote: »

EDIT: Also get one of these, they make is so much easier: http://ie.myprotein.com/protein-accessories/myprotein-blender-bottle/10485098.html?vwo_ac=false

I'm with Dom on blender balls:

"If you don't want chunks in your shake, fúcking shake it more"

Zillah wrote: »

I do my workout at the gym, not after it with a blender!

You might need to work out harder if you're struggling to break up the chunks

BigProblem wrote: »

just to give a better picture:

im 6 foot weighing 11st 5llbs - i would be skinny hence the reason i want to put on some weight. i have a small belly so have been trying to shift that for awhile hence the reason i have cut back on carbs.

in the gym - i do 15 mins cardio at start - either 3.5k run on treadmill or about 8k on bike.

i then bench press - 3 sets of 8 - 45kgs

incline bench press also with 30 kg dumbells

use alot of the machines - lateral pull, pulley roll - 3 sets of 8 - 55 kgs

dont do any squats.

also use arm curl and dumbells.

i do planks also and ab cruncher.

i wouldnt consider myself and expert in the gym any advice is really appreciated

Do you just do those weights or are they the weights you're at?

You should be upping the weights regularly. If you're not, you'll probably find it easy getting through those sets.

Like has been said, you should be doing squats as well. It seems to be mostly arm and chest work with some core stuff thrown in. You're missing out on big muscle groups that'd be worked by squats.

If you gym has a trainer, ask them to show you how to squat properly. And deadlift too.

And when you've been shown how to do those, look at doing a programme like Stronglifts

BigProblem wrote: »

im happy enough with my legs - its my upper body i want to work on. im a long way from big chest and arms to be worrying about sparrow legs

What kind of training have you done for building your legs?

BigProblem wrote: »

im happy enough with my legs - its my upper body i want to work on. im a long way from big chest and arms to be worrying about sparrow legs

There is a lot more to a squat than just legs - it's a posterior chain workout and it will strengthen your lower back, spinal erectors and your glutes. Protein supplements will not help you get over your plateau, you're coming at this from the wrong angle - they are not a magic pill that instantly add 10kg to your bench.

So first thing's first - forget about the protein powder. You eat 2 chicken fillets a day or a bit of scrambled egg with rashers the gym days. For your dinner in the canteen I don't expect they lord on the meat either. You're not consuming enough for growth, and especially not protein. Eat more - Have that bowl of porridge in the morning with scrambled eggs & rashers for example. Have lunch, supplement with a grilled breast when you go back to your desk. Eat a steak or some lean mince taco mix, have a heap of tuna or something after the gym - more meats, more protein. Then you might be touching close to the protein you actually need and all without a supplement.

Next, think about what you're doing in the gym - is it for vanity? For gaining mass? For gaining strength? Right now I've not a clue why you're doing it, and your reason for avoiding leg work is píss poor and will hamper your progress.

Next, get over your hangup with leg workouts anyway. You do know that when you bench your legs and ass should be tight, creating an arch in your lower back, Moving the drive up to your shoulders which should be tight like you're trying to bend the bar above you into an 'n' shape. It should be impossible for somebody else to move your knees when benching. You get a much more effective leg drive when you actually have strength in your legs and core to transfer to your chest. Don't ignore the advice here - much like people tend to put fat on all over, people tend to put muscle on all over too - skip legs and you're not gaining as much as you could be.

Finally, educate yourself. You're plateau'd at 45KG bench on 3x8 and you persist with 3x8. You don't know where to go from here and you're looking at supplements. This is the wrong idea completely. Better ways include upping the weight to 47.5KG and dropping the reps to 3x5, working back up to 3x8 over time. When you reach that, put on more plates, drop reps and go again. If 2.5KG is still too much of a jump buy fractional plates and go up to 46KG (with 2x0.5kg plates). Talk to a PT, they know all about this stuff - form, nutrition, progression.

I'm no pro either by the way, I did a bit of training a few years back but I'm only really back into it since the start of the year and cleaned up my nutrition last November. Still, I know the importance of leg day - since I fixed my form and started working legs I've put on 10kg on the bench. There's plenty left in the tank too, which is why I'm on SL 5x5