Supplements, which one?

[godgtbb]

the website is www.optimumnutrition.com

[Sparta]

I understand you cannot eat beef, but thats ok, just eat chicken and fish. I respect your beliefs, and you can still get huge off chicken, fish, eggs, whey protien

[llwyd]

Originally Posted by desi

So ON whey Protein is good... Does the company have a website?

So i sould sort out my diet and try to maximise the protein intake, but at the same time keep the calorie intake low.

And bucko91, that's mostly in restaurants where you would find meat and I'm not allowed to eat beef due to family beliefs.

If you wish to build muscle you will need to keep calorie intake HIGH. 500 cal a day over your BMR intake.

[BigJosh]

Originally Posted by llwyd

Disregard that ^

Creatine is not something you should be bothering with at this stage.

The first and most important thing you must do is get your diet as sorted as you can. The inclusion of meats like chicken, tuna, turkey and beef would be a good start, although there are good sources of protein available to vegetarians such as lentils, eggs and beans. Then consider dietary supplements to make up the shortfall. Various Whey and other protein powders are available and often come with added chemicals to speed up recovery.

So sort a high protein, calorie tailored diet with a good multivitamin and protein powder and stick with that for a good few months.

agreed, get your diet right!!!

[tazrockon]

Tuna and canned chicken are good, cheap sources of protein. Like the others have said, whey protein powder is a must because of your diet. You need to be taking in about 1.5 grams of protein for every pound of bodyweight each day. So if you weigh 150 pounds, you need to take in 225 grams of protein.

That may sound like a lot, but you have to consider mostly everything you eat has protein. I like eating an egg sandwich for breakfast. I usually scramble 2 eggs (6g protein each) plus whatever I mix in with the eggs which is usually a bit of milk (probably about 1g protein), and cheese (2g protein). Put that on whole wheat bread (3g protein per slice) with a glass of milk (about 8g protein). That adds up to 29 grams of protein and if I read correctly doesn't conflict with your diet.

For your meals you eat at home, you should always be thinking "What can I throw in to add a little bit more protein?". The whey powder tends to get you around 30 grams of protein per scoop, but the most I would recommend taking is 2 scoops a day as it's important that you get your protein from mostly natural sources.

[desi]

Okay, so i went gym today and got them to make me a program. I just want to check out what they recommend, but i shall be using the 12 week beginners guide on the website.

They measure your height, body fat, flexability, weight.

These were the results:

Height: Approx 174.5cm (Just under 5 foot 8 inches?)
Weight: 66kg
Body fat: 11% (this seems wrong to me, as i do seem to have a lot of fat, maybe i could be wrong?)
Flexibility: 15cm

But as soon as i get the program i will post it on the forum to get it checked out.

I also wanted to add, that as well as building muscle, i wanted to cut fat.

And i will be sorting my diet out as soon as possible.

Is this the powder that i should buy? http://www.optimumnutrition.com/prod...ein-p-199.html

Thanks for the help!

[nitrokiller123]

Just to let you know Desi, it is IMPOSSIBLE to build muscle AND cut fat at the same time. If you are eating lots of protein (Which seems what you're mostly looking to do), you will most likely take in a lot of calories which will only add to your weight.

find out how many calories your body needs per day to keep your body weight where it is (simply google it, there's many websites "calorie intake calculator").....

+500 calories over the number that you get = weight gain
-500 calories under the number you're given = cut fat/weight loss

you either do one or the other. Its common for people to add muscle (or "bulk up" ) and then when you get to a desired muscle mass, then you can start eating much healthier foods (lower calories) in order to cut up and lose weight! Its a two-stage process if thats how you want to see it, take two steps forward, then take one step back and so forth...

I hope it helps, let me know if you have any questions (PM if you'd like)

John

[desi]

http://www.optimumnutrition.com/prod...8c778cc7af67d5

I've gone for this product.

Thanks for all of the help that you guys have provided me with.

Desi

[BolanRox]

its great stuff you will like it. After you shake it up let it sit for 3 minutes or so and all the lumps with disolve fully

[desi]

So, I've received the BIG tub of Whey, but I'm really confused on how to go about taking it. I understand that i need one rounded scoop, but how big should this scoop be?

Oh nevermind, i diden't see the scoop inside. LOL