Working Out: Muscle Building - Whey Protein

[StarsFan4Life]

I am 26 years old, weight about 185lbs and stand at 6ft. I consider both my legs and arms to be a little skinny....but that is already starting to change with my workout. I have a little bit of a gut and have decided enough is enough....it's time to get in shape. I am working hard on my abs and arms, with a once a week hard workout on my legs.

I am taking DYMATIZE GOURMET Elite Whey (chocolate flavored) from FitRX with 21g of protein per serving. I do two scoops of this in a nalgene bottle mixed with 24 oz of vitamin D milk. The following is the exact product I have purchased:

http://www.fitrx.com/fitrx/detail_p...3614201082367410&product_id=21285&i_brand=148

My questions to all you fit guys/gals who do whey protein:

1. What whey protein shake mix do you use and why?

2. Is the whey protein shake mix I use sufficent for my needs?

3. I currently take one shake about an hour before my workout. Does this need to change at all? Should I be taking one before and after my workout?

4. What is the BEST workout routine to build a strong body structure, without looking like a roid-head?

5. What is the BEST way to lose my gut? Mine came from rum...the brown sugar fat apparently is the hardest to lose....but it is possible

6. I generally workout between 7:00pm - 9:30pm, and in bed by 11:00pm. Is this a good way to approach this or should I workout at a different time? I work 35 miles away from my gym and generally hit the gym on my way home or shortly after dinner.

7. Is creatine an option for me at this point?

I am determined to look the best I have ever looked come the summer time, it's a commitment I have made to myself and my wife. I am willing to follow any suggested structure/routine you guys have to offer. I appreciate any input you guys have to offer.

 

[SociallyChallenged]

Read the fat loss sticky (http://forums.anandtech.com/showthread.php?t=162171) and then come back to ask questions. Supplementing whey is secondary to having your diet honed in. The fat loss sticky shows how to lose your fat, how to retain or slightly gain muscle mass in the process, what programs to use, and what foods to eat. I think that answers most of your questions up front.

 

[elitejp]

1. I buy pure wpc 80% in 40lb bags because im cheap.
WPC breaks down the fastest as is really only good for directly before or after a workout, or during because it breaks down too fast. Casein is great for any other time because it breaks down slowly and your muscles are getting a slow and costant soucre of protein.
2. looks like a decent protein
3. I would take it closer to 15 minutes before the workout and/ or directly after. On a side note I dont take shakes if I am dieting i would rather take in a bit of non sugared oatmeal, lean beaf etc, and some veggies before the w/o as that will sit in you longer and give you a better constant energy supply during the w/o.
4. Well not trying to diet would be your first step and you will never look like a roid head unles you take roids and even then depending on your genetics you still might not look like one. I like doggcraps style alot, but in any case for skinny folk its all about heavy weights and coumpound movements...and eat eat eat. If you eat right your sucky workout will still produce awesome results.
5. There is no best way but cutting carbs (i mean lowering simple to minimum and complex carbs need to be lowered as well, obviuosly you still need carbs) and eating healthy fats along with whole protein and veggys will be what your diet should begin to consist of. And with a bit of cardio you should lose it quite quick. Unless all your weight is in your stomach your already a pretty skinny dude. Changing your diet should be all it takes...and please stay away from the alchohol if you want to gain muscle or lose fat. Also a few tbs of fish oil a day can really help out fat problem areas.
6. i think the most important thing is that you can get to the gym, not the time. So ya i dont think its a problem.
7. CEE works great for most people and helps you to get stronger some people suggest taking it while dieting to help maintain strength while cutting.

Other thoughts: My thoughts are more geared to those people who have been in the gym for a while, but if your just someone who wants to lose a little weight than cardio and a cleaner diet would be all you need to do. No need for supplements.

 

[conorvansmack]

The Fat Loss sticky is where it's at. Giddyup!

 

[MrMatt]

First, as others have said, see the fat loss sticky, to answer specifically, read on.

1. What whey protein shake mix do you use and why?

I personally don't use one. I get 300+g protein per day from my diet, from a wide variety of sources, and get a complete BCAA profile from my diet. Supplements are just that, supplements. They can help you make up for something you're lacking. I don't benefit much from creatine either, because I eat a ton of seafood which is rich in it.

2. Is the whey protein shake mix I use sufficent for my needs?

Are you seeing results? Do your results tail off when you stop taking it?

3. I currently take one shake about an hour before my workout. Does this need to change at all? Should I be taking one before and after my workout?

Post-workout is probably over-rated a bit (See my recent thread on this titled 'post workout shake" or something like that). An hour before is fine, after is up to you.

4. What is the BEST workout routine to build a strong body structure, without looking like a roid-head?

Oh boy...There is NO best routine. Remember that. Never forget this. Say it with me. There. Is. NO. Best. Routine. Find something that works for you, and then switch it up every couple months. There's different workouts for gaining mass, for when you're cutting, maintaining, gaining strength, I could go on for hours. As for looking like a roid-head....believe me, you NEVER will. People train naturally their whole lives and train hard and train smartly and don't come out looking like a 'roid-head'. If you're worried about gaining muscle, don't train. Get a Bally's or Planet Fitness membership and become a cardio-bunny. You sound like you are interested in gaining muscle though, so good. Your diet is going to get you a strong body structure just as much as any workout will, so post your diet, in BRUTAL detail. Post what you eat, when you eat it, and PRECISELY how much you're eating of each thing.

Personally my routines I do for adding mass center around the big compound movements; deadlifting, squatting, and benching, with rows, pullups, and military pressing thrown in. I'm usually around 5 reps or so on any of those. Meanwhile Brikis does a shit-ton of cross-fit which is very different and he is an absolute beast. Other people do 5/3/1 stuff and it works for them to. Just a few examples. Check out some of the journals here, there's a lot of longer ones that go into great detail. Brikis, CRT's, mine, SociallyChallenged has one too I think.

5. What is the BEST way to lose my gut? Mine came from rum...the brown sugar fat apparently is the hardest to lose....but it is possible

I want you to find whoever told you brown sugar fat is the hardest to lose, and then choke them. Never listen to them again, seriously, on any topic. Best way to lose the gut is to lose the fat. You can't spot reduce fat. Wherever you being to accumulate fat LAST will be the first to go typically. Rum didn't make you fat by the way, taking in more calories than you're burning did.

Seriously though, brown sugar fat?? I honestly want to know who told you that. I'm not ripping on you, it just sounds like you're getting AWFUL advice from people.

6. I generally workout between 7:00pm - 9:30pm, and in bed by 11:00pm. Is this a good way to approach this or should I workout at a different time? I work 35 miles away from my gym and generally hit the gym on my way home or shortly after dinner.

I don't see anything wrong with this necessarily. Are you getting a meal in before bed? Hopefully something with protein in it. If you're going to bed without eating post workout then you're starving your body post-workout for about 10-12 hours probably, and that IS a problem. If you're eating post-workout before bed, you should be fine. Again, post brutal details of what you're eating.

7. Is creatine an option for me at this point?

Depends if you're getting enough from your diet.

I am determined to look the best I have ever looked come the summer time, it's a commitment I have made to myself and my wife. I am willing to follow any suggested structure/routine you guys have to offer. I appreciate any input you guys have to offer.

Good! I hope you throw yourself into this, it's very rewarding. It's hard though. Anyone that tells you "It's easy!" no it's not. "It's painless!"..not if you're doing it right.


My advice: Go to www.fitday.com, and track what you're eating. See what your daily breakdown looks like. Come back here and post your diet in brutal detail. Also post your current routine as well (if any. I don't feel like scrolling up).

 

[KoolDrew]

Timing of nutrients is much less important than actually meeting your macro nutrient and calorie requirements at the end of the day. Aim for 1g of protein per pound of lean body mass, and adjust calories depending on your goals. Since your goal is fat loss, you must be in a calorie deficit.

As for your routine, as a beginner you should concentrate on the basics. Concentrate on perfecting your form and getting stronger in the squat, deadlift, rows, chins, bench and overhead press.

 

[brikis98]

As others have indicated, start with the fat loss sticky. Most of your questions are answered there.

1. What whey protein shake mix do you use and why?

I used to drink Syntrax Nectar (chocolate flavor) with milk, which was convenient and delicious. Nowadays, I just eat a normal meals through out the day and don't do the whole shake thing. Getting your overall diet in order is far more important than what supplement you pick.

2. Is the whey protein shake mix I use sufficent for my needs?

Again, it's the big picture - and not just one shake - that really matters: are you getting sufficient calories through out the day? How much protein do you get daily?

3. I currently take one shake about an hour before my workout. Does this need to change at all? Should I be taking one before and after my workout?

Again, overall diet is more important than exact timing. Having said that, you typically hear that the post-workout meal is the most important, so if you are going to do shakes, do one then. However, pre-workout protein is probably beneficial too, and a nicely balanced daily meal plan is best of all.

4. What is the BEST workout routine to build a strong body structure, without looking like a roid-head?

For beginners, the gold standard is the routine in Starting Strength. The book is also one of the best resources available for learning the lifts. You can also check out the Starting Strength Wiki for some of the same info for free and Stronglifts 5x5 for a very similar routine.

5. What is the BEST way to lose my gut? Mine came from rum...the brown sugar fat apparently is the hardest to lose....but it is possible

You can't spot reduce (lose fat from one specific area), so you'll need to get yourself in caloric deficit to promote general weight loss, and eventually you'll lose the gut too. See the fat loss sticky.

6. I generally workout between 7:00pm - 9:30pm, and in bed by 11:00pm. Is this a good way to approach this or should I workout at a different time? I work 35 miles away from my gym and generally hit the gym on my way home or shortly after dinner.

There is no optimal time for exercise, so just workout whenever you can fit it into your schedule.

7. Is creatine an option for me at this point?

It's always an option, but you probably don't need it. Again, get your diet sorted out first and worry about supplements later.

 

[StarsFan4Life]

All,

I really appreciate the information thus far!

I can't really post my diet/food intake just yet. That might be my original problem. I work in IT and find myself hardly ever eating breakfast (I know, bad)....left overs or frozen dinners for lunch, and a decent home cooked meal with the occasional pizza for dinner. I also have a drawer at work that has snacks in it that I try to eat during the day that consists of those "100 calorie" packs, but they generally are those cookie and cheese cracker packs. I have wheat bread and try to eat a peanut butter sandwich too. I know guys, I need to change all of this!

I might add that my sleeping patterns are somewhat on the downside too. I normally am "asleep" at midnight and up at 6:30am, generally VERY tired throughout the day, but the exercising is starting to help this out, but I know I need to get more sleep, right?
I can tell you that my current diet needs to change. If anyone could suggest me a good strict diet to go by for what I need, I would greatly appreciate it. Also, would pictures of my current body state show you guys where I am at and where my problem areas are?

MrMatt...believe it or not, two years ago I joined a "golds gym" and one of the "trainers" there told me this (brown sugar fat is hard to lose).

Guys, I am willing to do what it takes to get my body in shape. I am willing to change my diet completely.

 

[StarsFan4Life]

I am also sitting here doing some reading and wondering if my current diet is WAY TO LOW on intake and my body is taking in what it can and storing it as fat in my gut. Am I right on this?

 

[M0oG0oGaiPan]

eating too little can put you in "starvation" mode.

 

[MrMatt]

All,

I really appreciate the information thus far!

I can't really post my diet/food intake just yet. That might be my original problem. I work in IT and find myself hardly ever eating breakfast (I know, bad)....left overs or frozen dinners for lunch, and a decent home cooked meal with the occasional pizza for dinner. I also have a drawer at work that has snacks in it that I try to eat during the day that consists of those "100 calorie" packs, but they generally are those cookie and cheese cracker packs. I have wheat bread and try to eat a peanut butter sandwich too. I know guys, I need to change all of this!

I might add that my sleeping patterns are somewhat on the downside too. I normally am "asleep" at midnight and up at 6:30am, generally VERY tired throughout the day, but the exercising is starting to help this out, but I know I need to get more sleep, right?
I can tell you that my current diet needs to change. If anyone could suggest me a good strict diet to go by for what I need, I would greatly appreciate it. Also, would pictures of my current body state show you guys where I am at and where my problem areas are?

MrMatt...believe it or not, two years ago I joined a "golds gym" and one of the "trainers" there told me this (brown sugar fat is hard to lose).

Guys, I am willing to do what it takes to get my body in shape. I am willing to change my diet completely.

Get your diet in order. Seriously. You'll extend your life, quality of your life, AND help achieve the fitness goals you've made for yourself

I don't doubt you heard that from a trainer. 90% of the trainers I've met have been complete morons.

 

[StarsFan4Life]

Get your diet in order. Seriously. You'll extend your life, quality of your life, AND help achieve the fitness goals you've made for yourself

I don't doubt you heard that from a trainer. 90% of the trainers I've met have been complete morons.

MrMatt,

Is there a particular diet/eating habit I should follow on a day to day basis? I'm ready for a strict diet!

 

[elitejp]

read up on John bernardi.