Protein supplement

[Dyno]

Originally Posted by John Spartan

just used to feed muscle.

Incorrect, sir. But I'm not gonna go into technicalities.
Strength training, stick to 5 reps and below, even do a day of 1RM sets a week.
Stick to yer compound exercises and olympic lifts.
Supplement wise, I'd ignore the protein, if ye eat good lean white meat mixed with good green veg, you'll get what yer after. If yer really wanting to go down that road, hit the creatine mono-hydrate, and glutamine stack. Further down the road ye can go with ZMA and good vitaminerals, ignore all these "wonder supplements" like Nitrous oxide etc, utterly garbage (work in theory, but the money you spend isn't worth it).
I've done all the experimenting with supplements a combat athlete would want to, and I've found nothing will work better than hard work and a good diet.

[ELFBOOTS]

Never heard of doing 5 reps for strength training before. High reps are normally done for strength training and low heavy reps for muscle gain!

[John Spartan]

Originally Posted by ELFBOOTS

Never heard of doing 5 reps for strength training before. High reps are normally done for strength training and low heavy reps for muscle gain!

Nope, higher reps is good for developing muscle size like 8-10, etc. going above that is when you're looking to harden the muscles. all the powerlifters/streght/endurance athletes you're talking 5 reps or lower. some guys even as low as 2.

And dyno i was completly paraphrasing a very long explenation of the function of protein when i said used to feed the muscle. Was just trying to stress how too much emphasis is put on protein as a muscle building agent when in fact all it is really used for is feeding and mainting cells and tissue within the body. if you eat nothing but protein and work out, your muscles will be rock as fuck, but they won't grow substantially bigger.

Aand personally i have always found NOS suppliments to work a treat. all ZMA does is increase the productivity of your muscle regenration post work out. (and make you have a mental sleep with nutter dreams) slightly raises testosterone levels at best, but not great. The only reason i didn't suggest creatine monohydrate is i figured an mma fighter wouldn't want anything that causes so much water retention.
personal opinions tho.

altho it's true i'm not training for any kind of genuine competitive sport and it's al much more bodybuilding strategy for overall mass gains.

Originally Posted by ELFBOOTS

If your wanting to lose weight then leave out carbs after 8pm! Have a few whey protein shakes with skimmed milk if you have hunger pangs. Meal replacements are terrible! Leave them if ya can. Stick to real foods!

Promax extreme is good but bloody expensive. I'm using Whey Instant by Reflex. It's £36 for 91 scoops and is just as good as the more expensive promax. I usually have 3 shakes a day. 1 first thing in the morning, 2nd right after the gym, and 3rd just before ma kip mixed with milk for slow release.

Oh aye and are you using whey shake before bed? it's not exactly clear, but if you are that is pointless, try and get a hold of a caesin protein or eat a tub of cottage cheese or quark cheese before bed.

[ELFBOOTS]

I think everyone will have different opinions on whats best for them. My diet is very similiar to Ryan reynolds diet that he was put on for Blade Trinity. I had chosen this as I am naturally skinny and wanted to gain muscle size and lower my body fat. With this diet I was able to gain 1lb of lean body mass a week and gradually lower my bodyfat. I weighed 9 stone 7lb at 5ft 11inches before I started working out and now weigh 11 stone 1lb. My goal is 12 stone 7lb for the time I finish uni which is in 4-5months time. I take 6 small meals a day.

Breakfast: Oats, 2 boiled eggs and wholemeal toast

Snack: Protein Shake, Apple

Lunch: Sardines and wholemeal Toast.

Workout

Post workout: Protein shake/Creatine/Banana

1hour after workout: Pasta, Chicken, veg

Homemade protein shake: Oats, milk, peanut butter, honey, banana.

Bedtime: Protein shake mixed with milk.

Plenty of water thru the day
This diet can change all the time as I do 12hr shifts in Hospital 3 days a week so I have to work around this.

My workout are normally 3 times a week. 1hr max each session. Free weights. Reps 6-8 Heavy. Off the cardio just now as I'm too busy with placement.

[John Spartan]

I can see how that diet would keep you lean, very little carbs as you say different goals and all that. as long as you vary it all the time you should be good i guess, although be warey of diets/workout regimes you read in magazines etc apparently used by celebreties, also is it the whey shake before bed or caesin?

what i would say is if you want to get to 12-7 and are naturally skinny and started at 9 odd stone, up the carbs. and even eat 8 meals a day with 2 hours between each.

I'd also make your lunch bigger, maybe put a baked potato in with a chicken breast or somethin. sardines and toast is quite small. get some carbs in with every meal besides pre bedtime. lookin mainly at your meal between breakfast and lunch. especially as you are working out middle of the day. you want some kind of simple carb post workout too, something like dextrose in water or even a plain bagel with some jam. helps level out insulin levels etc.

[ELFBOOTS]

I have instant whey protein at bedtime but i mix it with milk as ive read many articles and mens fitness magazines that suggest this. After my workout I have a protein/Creatine mix with a ripe banana. around an hour later I have a large meal. I don't want to pack on too many calories as I don't want to gain fat. I aim for about 120-150g of protein a day. Ive spoken to many nutritionists in the hosptials ive worked in and they still think i'm eating too much protein as the body can only manage to take in a certain amount and basically the extra protein gets excreted out. Still though Im sticking to my guns and will increase my protein intake when i put on more muscle mass.

I'm gonna start eating more porridge thru the day .

Thanks for the feedback btw! Always good to hear others thoughts.

[spoonie]

check out Extreme Nutrition for supplements. for a post-workout drink, i find their build and recover is excellent. not what you're looking for at the moment, but they have a good range and an extremely knowledgeable staff. Doug the owner is a gent and always willing to lend a hand with advice. does work with Paul Mcveigh and a load of body builders, power lifters and even the Scottish motocross champion. extreme nutrition is also the main sponsor of the East Kilbride Pirates, Scotland's number one American Football team

[John Spartan]

Originally Posted by ELFBOOTS

I have instant whey protein at bedtime but i mix it with milk as ive read many articles and mens fitness magazines that suggest this. After my workout I have a protein/Creatine mix with a ripe banana. around an hour later I have a large meal. I don't want to pack on too many calories as I don't want to gain fat. I aim for about 120-150g of protein a day. Ive spoken to many nutritionists in the hosptials ive worked in and they still think i'm eating too much protein as the body can only manage to take in a certain amount and basically the extra protein gets excreted out. Still though Im sticking to my guns and will increase my protein intake when i put on more muscle mass.

I'm gonna start eating more porridge thru the day .

Thanks for the feedback btw! Always good to hear others thoughts.

protein wise i'd aim for 2g of protein per kg of body weight. so for you aiming currently at about 138 g so you're spot on there. always remember as you gain the weight slightly increase your protein in take. aswell as everything else.

Sorry mate but mixing a whey shake with milk doesn't alter the fact that it's quick absorbing whey protein, just increases the caloric value adds some sugars and increases protein. you really should try and get a caesin protein that is slow release through the night, the whey at night tends to be a big waste to be honest, your body fails to process most of it. as i say try buying quark, a whole tub is like 50 p and a whole one has about 30g protein and is a slow release, can get from tescos, asda etc and can be mixed with options hot chocolates to make what essentially a angel delightesque pudding. not great but alot better for your muscles through the night

[ELFBOOTS]

Cheers for that! Will have a look!

[Draven]

Sorry to sound dense, but what is BJJ/BBJ (can't mind which one it was).

[Moldiver]

Originally Posted by D.G.E.

Sorry to sound dense, but what is BJJ/BBJ (can't mind which one it was).

Brazilian Jiu-Jitsu

My meal plan varies. My main problem is i miss brekfast quite alot but usually at lunch i try to have some fruit maybe some bio yogurt with it and a sandwhich.

then its a meal before my workout usually red or white meat with veg, or if i am working i usually have bio yogurt with granola ceral and a bunch of fruit half way through the shift as i usually go to the gym after work.

My main problem is my snacking and missing brekfast. I am trying to change this by getting stuff ready the night before (defrosting some fruit to put in my oats)

even through it varies day to day some some days i will eat more i just can't seem to kep myself full so i was wanting to replace brekfast that i miss with a shake, one before training and one at night to stop my snacking, because my snacks arn't great.

[Dyno]

Eat some wholgrain pasta before working out, keep yer meaty meal for after.

[John Spartan]

some form of protein pre workout is a good idea, like 1 scoop of whey or such like half an hour before as it's a good source of protein for the mucles during the workout. another shake post workout and then within the hour a big meaty meal as dyno said.

[Moldiver]

Anyone tried the promax diet strawberry? got it the other day and have had a couple of shakes, it tatses fine but my stomach has been real dodgy and thought it was some dirty water that came through my tap. Theres also black particles in the shake when mixed that just sink to the bottom. No idea where they are coming from. I checked a glass of water from the sink and theres nothing in it, just clear

The shake came sealed in plastic and when i took the plastic off and unscrewed the lid the foil seal came off real easy as if it was barley stuck on. I thought nothing of it as it was sealed but i hope theres nothing been put in this lol.

I had one shake when i got it and i was fine it wasen't till the next day when i had had a couple i felt dodgy in the afternoon.

[Wreakin_Havok]

http://www.bulkpowders.co.uk/product.php?xProd=41

It's pretty much the cheapest you'll find, no frills, tastes fine.