Could you recommend me some whey, something really good for no more than £35.
Supplements the debate/discussion thread
- Thread starter Freefaller
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Could you recommend me some whey, something really good for no more than £35.
Sure, what's your diet like? Give me a rough idea of what you eat and how you eat and your training habits and lifestyle first though. 
Theres some more info on previous pages on VMax pump Benny has got a pretty good review of it and I've given my impressions earlier. I wouldnt say 200mg is loads, a strong cup of coffee has about 100-110mg caffeine if I'm right? Definitely gets me going in the gym and pulls me through the 2nd half of doing squats/deads easily enough. Great stuff.
In reference to alternatives, I think you can get pump products without caffeine, however the main thing for me was the wakeup with the caffeine. I think N.O. Xplode has slightly less caffeine in it.
edit - Alternatively, maybe just have 1 scoop? see how that feels for you
Good stuff, sounds similar to MP's Total Protein (mixture of proteins, with flax, bcaa's etc). Which is good, but as mentioned I've gone off MP for a bit, will have a crack at the Phd stuff, or maybe ON's Nitro Core 24hr. Or maybe even just a scoop of Casein may do me.
End of month, means payday, means ordering new tasty stuff time
:rubshands!:By the way, as a side note, using the VMax and the Vassive C5 stack is working well, I feel my recovery has sped up, and feel/look a bit fuller (nothing drastic or amazing), this however is most probably the creatine taking effect. So far so good.
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Sure, what's your diet like? Give me a rough idea of what you eat and how you eat and your training habits and lifestyle first though.
ok here goes...........
Mon/wed/fri are training days
breakfast (7:30am)
cereal and 2 scrambled eggs on toast
synergy drink
gym about 8:30-8:45 im done in about an hour and a quarter.
take synergy drink straight after
lunch (12:00)
varies from steak,gamon meat etc....
usually have some nuts after
Im at work
First break (5:45pm)
big bowl of pasta which either has chicken or tuna in it
cereal bar
muller light yogurt
grapes
prunes
last break (8:30)
cookie with hazlenuts in it
apple
more grapes
Im at home and im having supper (10:45)
soup or tin of mackeral
I work on rotating shifts so my diet changes around a bit, but it aint much different.
Training wise i have a new program every 6-7 weeks i cant tell you what im doing at the moment as its just changed and i cant remember what im doing. The only thing that stays the same is the body layout:
monday: legs and shoulders
wed: biceps and....doh forgot that one what body part am i missing
friday chest and triceps
Anyway i hope thats enough info you need freefaller the only thing i can think to add is:
my age 24
height 6"0
weight 12stone 10 pounds
Ive been around that weight for about 2 months now. It doesnt seem to be going up and im not sure if i want to go much higher. I dont think i got a goal really just to keep going to the gym, which is a easy goal for me anyway....im addicted
all i know is i want to pack on the muscles more and lift the heavier weights
Soldato
Thanks. I'll probably take 2g in the morning with some whey and oats, pre workout with food and post workout with more whey and oats.
ok here goes...........
Mon/wed/fri are training days
breakfast (7:30am)
cereal and 2 scrambled eggs on toast
synergy drink
gym about 8:30-8:45 im done in about an hour and a quarter.
take synergy drink straight after
lunch (12:00)
varies from steak,gamon meat etc....
usually have some nuts after
Im at work
First break (5:45pm)
big bowl of pasta which either has chicken or tuna in it
cereal bar
muller light yogurt
grapes
prunes
last break (8:30)
cookie with hazlenuts in it
apple
more grapes
Im at home and im having supper (10:45)
soup or tin of mackeral
I work on rotating shifts so my diet changes around a bit, but it aint much different.
Training wise i have a new program every 6-7 weeks i cant tell you what im doing at the moment as its just changed and i cant remember what im doing. The only thing that stays the same is the body layout:
monday: legs and shoulders
wed: biceps and....doh forgot that one what body part am i missing
friday chest and triceps
Anyway i hope thats enough info you need freefaller the only thing i can think to add is:
my age 24
height 6"0
weight 12stone 10 pounds
Ive been around that weight for about 2 months now. It doesnt seem to be going up and im not sure if i want to go much higher. I dont think i got a goal really just to keep going to the gym, which is a easy goal for me anyway....im addicted
So you don't want to go higher yet you want to pack on more muscl?!
Make up your mind!Overall the diet isn't TOO bad.
I'd ditch the shake in the morning and add an extra egg. I presume it's wholemeal bread and not white bread? I'd also have some fruits, and/or maybe a yoghurt with some berries of some kind, or a small bowl of porridge.
However you're training soon after - so maybe wise to keep it lighter, however it's more important to get a decent meal within an hour of training. So maybe split the breakfast, i.e. have porridge in the morning before gym and some eggs and fruit etc... after training.
I presume with lunch you have some veg too? And I don't mean one or two, as in a decent serving?
The pasta you have at work, I presume is wholemeal? Do you make it yourself or is it premade? (i.e. lots of added sugars etc...) I take it there will be veg too?
Grapes and prunes are good though.
Not sure about the cereal bar - loaded with sugars and simple carbs, I'd find an alternative. Yoghurt is cool though - again, make sure it's not loaded with sugars and additives etc...
Ditch the cookie - sure it's good to have a treat, but every day? A cookie will give you a huge short digested insulin spike, and serves little purpose - sure it tastes nice. Treat yourself to some from time to time, but don't make it part of a staple diet.
Soup and mackerel is good - though clearly be aware of what's going into your soup.
Have you worked out the macros and the figures of what you're eating? Keep a food diary? Don't forget to add drinks to it too - it does clock up, especially horrid fizzy drinks. I take it you drink lots of water?
178lbs is a good weight, do you know what your BF is? (don't guess - it's ok not to know!). You have to be set in your goals. If you want to maintain, you can still work with high intensity - no point in training half hearted - if you want to gain mass you're going to have to eat more and train harder!
Overall the diet is ok, though I'd like to see more veg. I'm not sure of your serving sizes or the amounts of each portion of c/p/f, you're a bit carb heavy and fat light, but it's a lot better than I've seen. I'm sure you're hitting without the shakes over 100g of protein (I'm trying to go my my portion size and shrink it a little), so almost what you should be having on a daily basis - if your portions are bigger than I have guessed then you're well on your way. Keep the post work out shake, but do do do eat after the gym - it's the 2nd most important feed of the day (the PWO meal), and because you have it at breakfast time I'd make sure you load up a bit more. Furthermore by training in the morning the meal you have the night before is more pertinent. So mackerel is ideal as it'll be slowly digested taking full advangtage of your nightly hormone releases, a quick breakfast in the morning to elevate you, a hard training session (if you're not ready to puke you're not training hard enough!
) and a good PWO meal and you're good to go. The rest looks ok, just make sure you eat at least 3 big portions of veggies.Sounds spot on to me. I responded very well to that sort of dosing - I was aiming for a dietary excess of around 5-7g per day. Though although I said there's little point, I did frontload it, though it must be said that last time I used creatine I was having a very low meat diet for the time before.
Thanks so much FF im gonna take your advice, its probably gonna take a couple weeks to change the diet properly (got to eat the food thats in the cupboard) but i should be alright. Im gonna ditch the soup at supper and always have mackeral instead.
Questions though from your post just to make sure
1. I have 2 scrambled eggs on wholemeal bread, but you think a third egg would be better before workout.
2. You really think i should ditch the synergy drink before workout, even though thats what its for?
3.My pasta is homemade and its wholemeal. Like i said i either have chicken or tuna in it. Is that still a really good meal to keep, as i really like it and i think its quite popular to have for us fitness guys/gals.
4. the cereal bar ill ditch but is there an alterantive maybe a cheapish protein bar maybe?
5.The cookie is homemade and if my gran knows where you live watchout. But i think i could ditch it, but it does have hazlnuts in it. Maybe i could swap it for a peanut butter sandwich (wholemeal of course) is sunpat alright?
6. When it comes what i drink im very good. I never touch fizzy drinks (i had a coke last week and screwed my face up at the taste) all i ever drink is water, orange squash and apple juice, oh and some milk.
7. My BF was measured on a machine and it was 17% but that was over 4 months ago (before i had the above diet and really changed it). I know there not meant to be accurate but my instructors swear by it that it is by about 1% give or take maybe.
Finally could you recommend me a pre/post workout drink, like i mentioned in another thread im on Phd synergy but its giving me the runs (you remember reading that now) i was looking at some sort of whey isolate. I seen some on myprotein website but i dont know if there one of thoes cheap and nasties you mention before.
Thanks for all your advice already FF, i hope it doesnt seem ungrateful me coming back questioning your great post you made me, but i just wanted to make sure and improve my diet. Like ive posted before i really look up to you and cant wait to see what wisdom you can bring to this young'un!
Questions though from your post just to make sure
1. I have 2 scrambled eggs on wholemeal bread, but you think a third egg would be better before workout.
2. You really think i should ditch the synergy drink before workout, even though thats what its for?
3.My pasta is homemade and its wholemeal. Like i said i either have chicken or tuna in it. Is that still a really good meal to keep, as i really like it and i think its quite popular to have for us fitness guys/gals.
4. the cereal bar ill ditch but is there an alterantive maybe a cheapish protein bar maybe?
5.The cookie is homemade and if my gran knows where you live watchout. But i think i could ditch it, but it does have hazlnuts in it. Maybe i could swap it for a peanut butter sandwich (wholemeal of course) is sunpat alright?
6. When it comes what i drink im very good. I never touch fizzy drinks (i had a coke last week and screwed my face up at the taste) all i ever drink is water, orange squash and apple juice, oh and some milk.
7. My BF was measured on a machine and it was 17% but that was over 4 months ago (before i had the above diet and really changed it). I know there not meant to be accurate but my instructors swear by it that it is by about 1% give or take maybe.
Finally could you recommend me a pre/post workout drink, like i mentioned in another thread im on Phd synergy but its giving me the runs (you remember reading that now) i was looking at some sort of whey isolate. I seen some on myprotein website but i dont know if there one of thoes cheap and nasties you mention before.
Thanks for all your advice already FF, i hope it doesnt seem ungrateful me coming back questioning your great post you made me, but i just wanted to make sure and improve my diet. Like ive posted before i really look up to you and cant wait to see what wisdom you can bring to this young'un!
Anything around 50% of your cals would be my preference, but I would definately say atleast 40%, especially on your cut. 200g at your weight seems about right for protein IMO.
You've certainly got the right attitude, which helps. I don't mind helping people, or at least offering advice to those that ask for it who are happy to take on board what is being said. So no worries.
Pre workout you need to give yourself some energy and some protein, but the PWO meal is the most important - I'll let you decide, but maybe a small bowl of porridge and then the eggs on toast afterwards?
I'm not sure what synergy drink is - what does it contain? If you feel it helps, keep it, but that's your call.
Pasta sounds good, make sure it's heavier on the filling than the actual pasta though! i.e. bulk it out with veg and protein based food (i.e. meat).
Cereal bar is just loaded with sugars and server very little nutrionally. Don't bother about a protein bar - how about some cottage cheese, or some hummous and carrots, or oatcakes - jsut something a bit more wholesome would be better IMO.
Haha - well if the cookie is that nice, by all means treat yourself, I'm just saying it's likely to give you very little in terms of nutrition, and whether or not it has hazlenuts - it's like that nutella advert trying to tell us it's healthy because it contains nuts! If you want a snack, how about sardines, or some ham and cheese, or something like that? ?Not as tasty as a cookie I admit, but 100% better for you!
Drinks sound good, though just be aware that a lot of juices add sweetners to them.
Don't trust that machine - seriously. Get yourself measured properly. Any instructor worth their salt wouldn't state that those machines are "ok".
Post work out I like something with electrolytes, but also I make my own mixture of finely blended oats nad protein (as well as a few other magic things such as cinnamon etc...). The actualy drink is less important if you have a decent meal PWO. Hence why I suggested you split your brekkie. It's more important to get some slow releasing protein at night, then worry about post workout if you're about to have a meal. I have a shake PWO as I don't eat till about 1.5hrs afterwards and want to start the recovery process - you have the opportunity to eat straight away. It's your call, your money.
I don't mind helping people, or at least offering advice to those that ask for it who are happy to take on board what is being said. So no worries. Pre workout you need to give yourself some energy and some protein, but the PWO meal is the most important - I'll let you decide, but maybe a small bowl of porridge and then the eggs on toast afterwards?
I'm not sure what synergy drink is - what does it contain? If you feel it helps, keep it, but that's your call.
Pasta sounds good, make sure it's heavier on the filling than the actual pasta though! i.e. bulk it out with veg and protein based food (i.e. meat).
Cereal bar is just loaded with sugars and server very little nutrionally. Don't bother about a protein bar - how about some cottage cheese, or some hummous and carrots, or oatcakes - jsut something a bit more wholesome would be better IMO.
Haha - well if the cookie is that nice, by all means treat yourself, I'm just saying it's likely to give you very little in terms of nutrition, and whether or not it has hazlenuts - it's like that nutella advert trying to tell us it's healthy because it contains nuts!
If you want a snack, how about sardines, or some ham and cheese, or something like that? ?Not as tasty as a cookie I admit, but 100% better for you!Drinks sound good, though just be aware that a lot of juices add sweetners to them.
Don't trust that machine - seriously. Get yourself measured properly. Any instructor worth their salt wouldn't state that those machines are "ok".
Post work out I like something with electrolytes, but also I make my own mixture of finely blended oats nad protein (as well as a few other magic things such as cinnamon etc...). The actualy drink is less important if you have a decent meal PWO. Hence why I suggested you split your brekkie. It's more important to get some slow releasing protein at night, then worry about post workout if you're about to have a meal. I have a shake PWO as I don't eat till about 1.5hrs afterwards and want to start the recovery process - you have the opportunity to eat straight away. It's your call, your money.
I tried the cinnamon and found it didn't help!
Ocean Spray cranberry concentrate cordial I found worked the best as it's a very similar taste. That and drinking them with an open mouth is a winning combination.
Edit: Just noticed MP do Flax Seed Powder. Might have to get me some of that. Could do with some more EFA's in my diet other than olive oil, mayonaisse, milk, eggs, the occasional butter and rarely have cheese.
Also what would you suggest is a good amount of fat (grams) in ones daily diet. Currently on around 2500 calories with about 200 grams of protein, 250 grams of carbs, 50-60 grams fat. A little high on protein but these are rough averages. Also carbs may be higher if I have pasta or rice etc.
Edit: On another side not the partial cut/slim down is going well. 13lbs 7 down from just under 14 stone on 8th January. Not really lost any size and strength is on the up slightly too. Still not looking really lean as I seem to retain fat around my low abdomen and lower back however this is rapidly disappearing.
200g is about as much protein as you'd want/need anyway for your bodyweight (taking into account lean body mass) but you're not over doing it but it is at the high/max mark. 250g of carbs is good, if you can lower it more so much the better, I'm just under 200g per day at the moment. I find that's just about enough for me, but it does mean I'm eating more (protein/fat rich foods). Bear in mind that eating more protein/fat foods tend to keep you fuller longer, so if you're trying to gain some LBM you're going to have to force yourself to eat a little. And depending on your activity levels it may be suitable to up the carbs to compensate. Last season playing rugby I was eating 400g of carbs - else I was a walking zombie, but then again I was eating about 4000+ cals.
It's about tailoring/balancing your diet - play with the macros and see how you get on. Balance is far more important than all out obsessing about 1 thing.
To me your balance is pretty good and if you're feeling good from it then that's all you need. Then work out how you're gaining from it if.when you do - it's hard work bulking clean, it's possible, but ain't easy!!
Soldato
This talk about the PWO meal...i usually dont get to eat for a good couple hours after ive trained so would it be a viable reason to get some weight gainer shake and use this staright after the gym? that way i get protein and calories plus carbs and essentail fatty acids right....
Also is it worthwhile taking a shake of 100g belneded oats, a serving of whey a 400ml of milk before bedtime or is this tottally the wrong protein type?
Also is it worthwhile taking a shake of 100g belneded oats, a serving of whey a 400ml of milk before bedtime or is this tottally the wrong protein type?
Thanks for that FF. I'll do some diet research before my next bulk and work out macros etc.
I wouldn't buy weight gainer shake you can make your own much much cheaper.
I don't think you want oats (carbs) before bed. Milk however contains casein which is slow digesting. You can get slow digesting blends of whey too which when mixed with milk would be ideal.
If you want to get some more EFA's into a shake have a look at adding olive oil or some flax seed powder.
I wouldn't buy weight gainer shake you can make your own much much cheaper.
I don't think you want oats (carbs) before bed. Milk however contains casein which is slow digesting. You can get slow digesting blends of whey too which when mixed with milk would be ideal.
If you want to get some more EFA's into a shake have a look at adding olive oil or some flax seed powder.
To get the best out of the GH spike at night, you don't want carbs as the insulin doesn't work synergistically with GH and IGF-1 based hormones (there are more but the names are too tricky to type and I can't remember how to spell them ). Protein however works very well with such hormones. Bear in mind milk and a lot of lactose based foods do have carbs in them, so it's just a balance of what you're trying to achieve.
Benny - currently you're cutting so what you're doing is fine - but, you can keep that methodology and bulk, but it jsut means eating more fats and protein. However it is possible.
Today for example I was desperate for a snack, so had a BIG salad (spinach, rocket, cress, lettuce, with a couple of boiled eggs, lardons, slivers of parmesan, pine kernels, olive oil and balsamic vinegar) fantastic snack, and actually quite calorific with good protein/fat profile, and decent fibre/small carb intake from the salads and other ingredients. Not a meal, but tasty as hell. Later I had a big bowl of beef stew (no dumplings or rice or bread, jsut stew).
It's small little things like that that can boost your protein/fat intake sensible. You can replace the eggs and lardons with tuna, sardines, mackerel etc... a leafy salad adds a good base for putting protein onto of it and "fills" you more.
). Protein however works very well with such hormones. Bear in mind milk and a lot of lactose based foods do have carbs in them, so it's just a balance of what you're trying to achieve. Benny - currently you're cutting so what you're doing is fine - but, you can keep that methodology and bulk, but it jsut means eating more fats and protein. However it is possible.
Today for example I was desperate for a snack, so had a BIG salad (spinach, rocket, cress, lettuce, with a couple of boiled eggs, lardons, slivers of parmesan, pine kernels, olive oil and balsamic vinegar) fantastic snack, and actually quite calorific with good protein/fat profile, and decent fibre/small carb intake from the salads and other ingredients. Not a meal, but tasty as hell. Later I had a big bowl of beef stew (no dumplings or rice or bread, jsut stew).
It's small little things like that that can boost your protein/fat intake sensible. You can replace the eggs and lardons with tuna, sardines, mackerel etc... a leafy salad adds a good base for putting protein onto of it and "fills" you more.
Soldato
So would it be best to take whey and milk before bed without the oats in it? Would this make the most offit and carry me through to the morning?
Even better would be a non lactose based protein - but that's not everybody's cup of tea before bed. A nice steak before bed is good! I keeed I keeed... well sort of. Cottage cheese, a small tin of sardines/mackerel, 3-4 slices of ham etc... however if you want to go the supplement route, then hemp or pea protein (pea is ideal before bed). However ity just means more supplements to buy (unless you're not using whey anymore! ).
I keeed I keeed... well sort of. Cottage cheese, a small tin of sardines/mackerel, 3-4 slices of ham etc... however if you want to go the supplement route, then hemp or pea protein (pea is ideal before bed). However ity just means more supplements to buy (unless you're not using whey anymore! ).Anyone here get Glucosamine and Omega 3 capsules from Holland and Barrett? Just wondered what the quality was like?
I was looking at these.
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=157&prodid=424
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=658&prodid=698
I was looking at these.
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=157&prodid=424
http://www.hollandandbarrett.com/pages/product_detail.asp?pid=658&prodid=698
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