Check this for me please... Bodybulding

Don't get that weight gain stuff, it'll just make you a tubster!

On any day you train you should be consuming a number of grammes of protein equal to the number of pounds you weigh. You should get as much as that as possible from food, then for the rest use your whey. On off days, you should still consume a reasonable amount of protein as muscle rebuilding is still going on.
 
Nothing. You don't need an alternative. Just eat lots of food and consume lots of protein.

You should be worrying more about what you take AFTER workouts than before them...

I'll show you what I do, pre- and post- workout:

Pre-: a shake consisting of 500ml water, 25g dextrose, 25g maltodextrin, 30g instantised whey. Drink it steadily over about ten minutes, half an hour before I begin.

Post-: a shake of double all the above quantities. Neck half or as near to half as I can straight after workout, then sip the rest over the next hour. I also have a bit of L-Glutamine about fifteen minutes after workout, just knock it back in a shot glass with a little water.

Something to bear in mind is that the body can only fully process about 25g - 30g of protein at a time. It's therefore very inefficient to drink a shake containing 50g of whey in one hit. (That's why I sip the other half of my post-workout shake.)
 
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Ok thanks a lot for the info. The only reason i think i'd need a supplement is because i don't have a lot of time to eat, i guess ill have to try harder to organise my eating and calorie intake.
 
You're welcome.

Make sure you drink enough water. A good workout will make you lose lots of fluids. That's why I use water for my shakes, and I put in more than most people because that way I can be sure I'm getting enough for the day even if the only other liquid I drink is a couple of cups of tea and a bit of juice.

Drinking plenty of water helps guard a little against fat retention too.
 
Jakal91 said:
Ok thanks a lot for the info. The only reason i think i'd need a supplement is because i don't have a lot of time to eat, i guess ill have to try harder to organise my eating and calorie intake.
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although its a contentious issue on here, theres nothing wrong with getting lots, maybe even MOST of your protein from whey imo. Take the whey with skimmed milk for better taste and protein levels.

Dont forget these rules nutritionally

Lack of carbs on training days before workouts limits your lifting ability
Poor protein consumption after work outs results in inclreased muscle loss
Poor protein levels at night time (while sleeping) increases muscle loss
Not eating in the morning and consuming protein, again = Muscle loss

The way i look at my day is,
wake up - protein shake
mid morn - (training)scrambled egg, toast. (non train) Omlette+salad
midday - (training and non train)chicken + rice
mid afternoon - shake
Early evening chicken or steak and veg
Evening - shake or omlette
night- shake

rinse and repeat. The principles are that i only take excess carbs on training days, on other days i stick to high protein low carb low fat. Its not a perfect setup but for me it hits my targets. Major difference is that i hold weight like you wouldnt believe (i swear i could eat 3 chicken breasts a day and not lose any weight!) so i have to keep calories RIGHT down. If your more slender you can probably whack a lot more rice/pasta/noodles/bread etc in there without damaging the diet.

Best of luck dude! Remember the all important biggest rule of all, consistency! if you spend one week busting your gut then the next week swanning around finding 'better things to do' you'll get nowhere and be wasting your time. You need to apply 100% focus, you should treat bodybuilding like sleeping or eating, something you have to do and not doing it should seem "ridiculous' as a suggestion. :D
 
Morba said:
Do you feel any benefit from using L-Glut?
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the benefit is not tangible, the bulk of evidence suggests that L-Glutamine is one of the most anti-catabolic AA's so its use during and post resistance training should be beneficial. It would be difficult to accurately observe its direct influence but the addition of L-Glut and BCAA powder to my reigieme come work out time has definatley improved my gains no doubt!
 
I just want to clarify something. DF was right you do need around 1g of protein per lb of "lean" body weight. That is NOT your weight, it is your weight MINUS your bodyfat. i.e. if you weigh 200lbs and you have 10% (we all wish) bodyfat your lean weight is 180lbs, so you'll need 180g of protein. This is just a guideline, but this is with a lot of training and a good diet. Don't rely solely on supplements.
 
Morba said:
Do you feel any benefit from using L-Glut?
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None really. I've only been using dumbells though, so my training so far has been less intense than that of most people. The reason why & when I take it is that I'm copying the routine of an experienced, competitive bodybuilder whose website I liked.

I'm beginning my full training programme tomorrow. Perhaps when I've been on it for a while I might start to experiment with not taking it for a few sessions to see if I can notice a difference. Afterall, if it doesn't seem to be doing anything there's no point in paying for a second batch...
 
M8 its an anti-catabolism sup, you will never see the difference because youd have to use it for years then slim right back to where you started and do it all again without it to compare
 
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