Lifting and Diet General.

Hey there, I've been living the life for about 4 years and have a ton of knowledge in regards to lifting and proper nutrition. Let me know if any of you have any questions/concerns!

 

I don't know why but I am losing fat while gaining muscles at the same time, I just started lifting this April.

And also, I'm planning to get whey protein but I posted a thread on bodybuilding.com and they said I should rather get creatine instead of whey protein.

I am only 15 though.

 

Creatine and Protein are two separate things. You should be counting your calories and macros so you should take 1tbsp of creatine a day as long as keeping your protein up. Whey just helps you get in those last few grams of protein and carbohydrates.
Eat more if you want to put more size on

 

I have a few questions for you:


1) How important is protein after a workout? for example, if after lifting I only get about 20 grams of protein, is it a waste of a workout? Should I just not lift that day if I cannot get a sufficient amount of protein throughout the day? Sometimes I get a low amount of protein throughout the day, and I feel like I "wasted" the workout.

2) I have an irregular schedule of lifting, sometimes I lift 2-4 times a week for an few weeks at a time, and sometimes I go for a week or two without lifting. With that in mind, is it worth using creatine? I tried creatine before and I never used it consistently. Also, could you elaborate on what exactly creatine does, I have a general knowledge, but I'd like to find out if it would be beneficial to me. I am in my mid twenties and I am looking to get bigger and add muscle.

Thanks!

 

1) Protein after a workout is really crucial. While working out you are stretching and tearing at the muscular tissue that you're targeting. What protein does is it assists the body in repairing the muscle group but at a better and more efficient rate that your body would do naturally. You could skip eating protein afterwards and still see strength gains but your body wouldn't be growing any bigger. I recommend eating a good 40-60 grams of protein after any workout. My typical post workout meal while bulking would be: 25 gram protein shake, a banana, 1 whole white bagel, and a tbsp of natural organic peanut butter. As far as not getting enough protein, try buying a tub of protein and having 2 shakes per day (2 Scoops of protein with whole milk= 55-60ish grams of protein per shake). Here's my favorite brand/flavor:

http://www.amazon.com/Optimum-Nutri...141934&sr=8-1&keywords=optimum+nutrition+whey

Consistency is the KEY to making any real progress so maybe prep your meals every sunday for the entire week.

2) Creatine is interesting because there is so many types that people can use. I personally have only seen any real results from Micronized Creatine Monohydrate. I like Optimum Nutritions kind because it's not flavored or anything. You'll gain 2-5 pounds the first two weeks you start taking protein due to water retention but all subsequent gains will be muscle because it helps with your ability to lift harder and more frequent. It's not an "All Knowing" supplement like most people think it is and it has no side effects other than slight water retention. You can mix it with water but I personally recommend that you just scoop 1 tbsp and put it in your mouth and down it with water.(Which is what I do).

Let me know if you have anymore questions!

 

How often should I use creatine? The one that I currently have is Micronized Monohydrate. I've read that you use it daily for a few weeks and then you rest for a bit and keep cycling on and off. Would you personally recommend using creatine?

Thanks for the response, very helpful!

 

I use it everyday. I don't believe in cycling it except for maybe going a few months on and a week off. Monohydrate is what you want, which brand do you currently use?

 

I haven't used it in over a month. It's a black bottle with neon green writing if that helps haha.

Found it:
http://ectomorphworkout.org/wp-content/uploads/optimum-micronized-creatine-powder.jpg

 

Another question for you. I drink about 2-3 beers daily. Moderate amounts of alcohol is very healthy, I've done my research. However, on the weekends, I usually have 10-15 a night. How detrimental is drinking after lifting? For example, is lifting Friday during the day worth it if I am going to get drunk later that night?

 

Alcohol increases estrogen levels which decreases testosterone. Lower testosterone decrease the rate at which your body can synthesize protein and decreases muscle production when and after you workout. That being said I'm in college and I'm in a fraternity so I don't necessarily follow everything that I know. I wouldn't drink alcohol everyday, but every once and awhile is fine. You're not a professional bodybuilder, fitness model, or olympic lifter so it's fine to actually enjoy some things in life.

 

I want to go to gym soon , im pretty skinny , I need a good diet plan , can you help me ?

 

Yeah sure, message me: Height, Weight, Current eating habits, food dislikes, activity level, what active things you do, what your job is, aaaand your debit card information... JK on the last part

 

Getting back into the life, after being out of it for an extended period of time sucks ass... that is all.