So i went to a gym for the 1st time...

It's 2 hours for me total on a 5 day split (20 mins walk each way then 60-80 min workout). Just pointing out that shakes are an easy way to bump up the calorie intake for busy people :)

And stronglifts will be 40 minutes at the start but when you get to needing the full rest periods in between sets it gets to 45 minutes JUST in rest periods!! :D
 
This gym stuff really isn't tough...

Do Stronglifts. It offers a brilliantly simple structure that has result proven strength and muscle gain advantages. The simplicity of the routine and frequency of exercises is what helps beginners the most; it's not throwing too many exercises at the user too soon.

Protein shakes are fine. It doesn't matter when, there is no "anabolic window" directly after training, and you don't need a big protein hit directly after training either. As long as your daily protein requirements are met, then meal timing is largely irrelevant. All down to personal convenience.

Train for size and strength, or train to lose weight. Don't do both. But if you've got a beer belly and skinny elsewhere, I'd spend your first 10 - 12 weeks training for size before you look to cut down the weight. Otherwise you'll demotivated yourself when energy levels start dwindling when you're still on your honeymoon period with the gym.

Lastly, join the OCUK gym rats group on FB, because we're a horrible bunch of people.
 
I'd recommend you not do Stronglifts and instead do the routine which it ripped off - Starting Strength. Buy the book or download it.

I wouldn't worry about protein powder yet either. Stop skipping breakfast and aim to put on some decent weight.
 
Following this thread with interest. I'm slightly younger (23) and a slightly different build (6 foot 2 and 70kg's) and have been gyming for the last 3 months. I've noticed improvement but am averse to starting shakes (stigma maybe, what do you guys thin about this) but have been having homemade shakes (yogurt, whole milk, banana, peanut butter, oats). I'd love to see what sort of improvements you see and which workouts worked the best for you.
 
There shouldn't be any stigma around protein shakes. It's essentially a protein rich dried cheese off cut. It's still as real as those baked crisps people are happy to eat, or those slim fast shakes that have taken the slack jawed overweight populace by storm.

What you DO need to figure out is how many calories you're eating per day, and what your macros are (protein : fat : carbs) - as if your diet isn't right you'll just be treading water.
 
MoNkeE said:
There shouldn't be any stigma around protein shakes. It's essentially a protein rich dried cheese off cut. It's still as real as those baked crisps people are happy to eat, or those slim fast shakes that have taken the slack jawed overweight populace by storm.

What you DO need to figure out is how many calories you're eating per day, and what your macros are (protein : fat : carbs) - as if your diet isn't right you'll just be treading water.
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What do you think about doing it naturally, ie with the ingredients I mentioned previously? I understand that the protein is more difficult to get this way but I wonder whether it's 'better' for me.
 
It just sound so expensive and low in protein per gram consumed compared to a protein shake.

But it's an insignificant opinion without knowing your complete daily diet.
 
JaWalks said:
I'd recommend you not do Stronglifts and instead do the routine which it ripped off - Starting Strength. Buy the book or download it.

I wouldn't worry about protein powder yet either. Stop skipping breakfast and aim to put on some decent weight.
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The one thing that put me off SS vs SL was the powerclean in SS. That and the app for SL is fantastic and makes the routine so much easier.
 
Didn't realise there was a Facebook group, I've requested to join :)

As for stronglifts 5x5, cant say I've heard of it but any routine that gets you seriously pushing the big compound lifts (so bench-press, deadlift and squat) is going to mean good results. food is key though, people argue over how much protein you should consume but I'd say 1.5g of protein per kg of bodyweight will mean you'll be able to build muscle.

You don't need to complicate training though, just a standard 5 day split will be great. For example:

Monday: chest and triceps
Tuesday: Back and biceps
Wednesday: Legs
Thursday: shoulders
Friday: arms (so you are looking pumped for the weekend) :p

Training doesn't mean eat everything in sight even though your appetite will want you to :p

Don't go crazy with the protein supps, they will give you a poorly tum :p

I stopped training consistently for around 2 years now and carried on eating as I felt, now I'm a near 19 stone fat pos! Furious with my appearance but at least I know what needs to be done :)
 
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