Maybe you wonderful people can help me. I'm currently in the process of trying to lose body fat and gain muscle. I'm working out regularly, and adding cardio to hit that fat, but what I'd like help with is trying to get more protein into my diet, and reduce carbs a little.
So far it's been eggs and tuna, with the odd burger or whatever (yay, great health food there).
I'm just really trying to up my protein intake, but finding it quite hard to do.
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have you thought about taking protein drinks?
Stuff protein drinks, 4 or 5 egg whites a day, cooked to keep the biotin in is natures best protein source. Have that for breakfast tuna sandwiches for lunch and chicken or beef for dinner and watch those muscles grow.
Oh and do less reps with higher weights if you really want to gain muscle, just be carefull. Some deadlifts and squats might help.
Mark, I'm not an expert on the crash weight gain front, but I had heard that more reps gives tone without mass increase (or much mass increase) and heavier eights give mass increase... is this right?
Dunno why I'm asking as the chances of seeing me in a gym are about the same as seeing the Pope in a synagogue.
Originally Posted by Dareos
Yeah that's what I meant, doesn't read back right does it.
Basically do heavier weights as long as you have some experience in weightlifting so your body is used to it. This counts especially in deadlifts as they must be done properly.
Well, pretty much any excercise will increase muscle mass if you start from scratch; Paula Radcliffe probably has more muscle than the average woman on the street. However, if you want to keep gaining muscle mass to get properly big muscles rather than just normally sized and very toned ones, you need to do a smaller number of high intensity reps. I don't have a bench press at home and so have been doing incline pressups recently; I started at 3 sets of 20 reps and am now up to about 3x28; my pecs look noticeably bigger despite the (relatively) high number of reps I've been doing.
My number one, best piece of advice for people who want to build muscle is allow two days between sessions. Muscles need more than 24 hours to rebuild and repair themselves after hard exercise; if you work out the same muscle every day you'll just be undoing most of the work you did the day before and your progess will be slow. A good idea os to work on (say) your arms and upper body one day, and then your legs and lower body the next. Alternatively, do them all at the same time and just go to the gym three times a week.
As for a source of cheap protein, my two favourites are corned beef and tinned sardines, although milk, nuts, ham and a load of other things are good too. Basically, look at the nutrtion information on the label; if it's got more than 15g of protein per 100g and less than 10g of fat it'll be good.
Rich :¬)
In terms of getting protein into your diet, the best sources are; Tuna (in spring water NOT salt or anything else), Eggs, Chicken/Turkey and beef. Though I'd limit the latter to two/three portions a week, even though it is a good source of creatine. As for helping weight loss then not eating starchy foods in the evening, eating lots of small meals rather than a few big ones are a couple of handy tricks.
To lose fat the best way is still cardiovascular exercise unfortunately, it bores me silly doing it, but it works. The important thing to remember is not to do it before lifting weights, but after or instead. Swimming / Running / Rowing machines and cross-trainers are what I have found to work best.
Ironically the hard one to answer is about gaining muscle mass, you'd think the answer is lift weights to get bigger. But how and what you should lift depends upon your body type.
I've been training for over 8 years now and have found that a balanced approach works best for me, to acheive both growth in size and strength, as well as losing fat. Though the latter gets harder and harder the less you have
By balanced I mean a combination of slow reps using low - medium weights, moving onto less / more intense reps on heavy weights. The other aspect is to not neglect muscles groups either. This is a sure-fire way to get injuries.
If you want to know about exercises for specific muscle groups or anything else then let me know.
Auran is the right guy for this (thnks mate for popping in)
He's built like a brick out house
That's ok - Sair sent the thread my way ;-)
Im not stealing your thread or anything Galant, but theres just a couple things i want to know which has somthing to do with every one posting about training, weightlifting etc....
Just wanted to know if cycleing is a cardiovascular excerise upuntill a few days back i thought it was but a m8 of mine said it wasnt. One more thing will running get you fitter quicker than cycleing? I can cycle all day without stopping many times that includes hills and a heavy bike, yet if i go for a run im royaly messed up after about 3 or 4 mins into a bleep test.
back to the food....
so far i think that only tuna and sardines has been mentioned as a good source of protein, but dont all types of fish have a good protein content? If not ill have to start eating more tuna
Cycling is a good cardiovascular exercise and whilst not quite as good as running in terms of calorific usage, doesn't have the same impact stresses on joints.
The most probable reason for the difference in endurance (between cyling and running) is that they use the leg muscles in different proportions and different ways. Think about what a tour de france racers leg looks like in comparison to a marothon runners
All fish is good for protein, but tuna and sardines are cheap, plus you don't have to pick out all the bones
If it ain't broke, fetch a bigger hammer
Get some EAS MyoPro Whey protein
Its actually quite nice mixed with milk - just like milkshake! I think it was 16 quid for 900g of the stuff
Doo Doo Doo Da Da DA...
Did I not say egg whites are the best source for protein
Seriously, don't pay for any of that stuff, the protein in them probably comes from egg whites and there's probably some glucose or something added for post workout. just drink a lucosade sport after and go for a run, you'll lose fat fast, put on muscle and feel better.
its been approved by sooooo many users, just search google
Doo Doo Doo Da Da DA...
I don't need google, I am happy with my results and i have friends on steroids, don't do that by the way, one had a fit yesterday ;(. I'm just saying, pricewise for pure protein (egg whites), which is what is in most of these shakes, why pay so much money. If you want muscles it's piss easy to get them if you try. You just have to do the right things.
Hang on- whey protein is milk so it's no wonder that it tastes like milkshake is it? Just buy a pack of skimmed milk powder from the supermarket- same stuff, 10 times cheaperGet some EAS MyoPro Whey protein
Its actually quite nice mixed with milk - just like milkshake! I think it was 16 quid for 900g of the stuff
Rich :¬)
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