Protein?

I'm starting a regiment for dieting and working out. I'm not looking to crazy professional body building, but I'd love to gain at least 30lbs of mass as a result. I've started to take GNC Wheybolic Power, I want to know if it's healthy to take this suppliment with my level of activity.

Currently, my activity is 9 hours of work where I'm constantly walking and occasionally lifting 20+ lbs. I've started to work out at nights since starting on the protein, 3 times a week, mondays doing cardio, wednesday doing upper body, fridays doing legs. I'm drinking one scoop of protein with a blend of milk and fruit in the morning as breakfast before work, and then a scoop in water after my workout.

My question is, is this a healthy practice? I don't know what the level of activity is required to make the powder effective. I could google search, but I'd rather get feedback and suggestions from experienced people.

 

It's healthy to take, although I'm pretty sure you won't gain weight by just taking that. How many meals do you have per day?

 

If you really want to see results, I'd advise doing 5 days a week. If you're looking to gain mass then I wouldn't be doing cardio unless after mass gain and you're looking to shred. I'd find a set routine for each day.

Monday: Chest, bis and tris
Tuesday: Back, lats
Wednesday: Legs
Thursday: Abs
Friday: Chest, bis and tris

That is just a rough outline, so will need a lot of improvement.

 

I count protein in the morning as my breakfast meal since I blend with fruit and milk, and then I've started having a full meal at work. At night I usually eat light and will be finishing the day with water and protein after my workouts. So I supposed two and a half meals?

So I was told once that there are two types of muscles to build. One builds with endurance and cardio training like running, biking, etc., the other builds with strength and weight lifting. This guy was saying you can only really have one or the other, is that why it's a bad idea to train cardio and lift weights at the same time?

 

Wouldn't recommend a cardio while trying to gain 30 lbs. It's difficult to be a great runner when you have lots of muscle mass, of course its possible but you won't see someone at the gym who weighs 200 lbs+ running more than someone 120-180lbs.

From my personal experience, when I left for university I weighted 140lbs. I worked out 5 days a week and ate TONS of fatty foods and protein. It took about 6 months to gain 20 lbs. Now two years later I've cut down on fatty foods and am eating real meals and am sitting around 170 lbs. I still workout 5 days a week. It'll probably be hard to gain 30 lbs only doing 3 days a week.

 

http://beefmagazine.com/site-files/beefmagazine.com/files/uploads/2014/03/Broccoli vs. Beef .jpg


enough said

 

RE meal plans: I would suggest sorting together a meal plan. If you are really interested in bulking or putting on muscle mass, I would suggest eating 5-6 meals a day. This can include things like boiled chicken, potatoes and any other sort of carbs. I'm not a professional on dieting, but it might be best to seek advice from a personal trainer.

RE the training: You are correct. You won't find the 120KG dudes in the gym ever training cardio. You probably wont find them training cardio even if they want to shred; they merely change their dieting restrictions and eat less food in order to cut.

 

You'll want more than 2 and a half meals. You don't need 6 meals a day though as some may say. Here is generally what I'd suggest:

-- Diet --

I'm going to list a breakfast - lunch - dinner plan for you, and have some variety. I recommend searching online for some more options as well, these are just some I had before.

Breakfast:
Protein - eggs / greek non-fat yogurt / milk / peanut butter
Grains - cereal (low sugar) / oatmeal (low sugar) / whole wheat/grain toast

Lunch:
Protein - Extra Lean Ground Turkey / Chicken / Fish (tilapia filets I recommend) / canned tuna / protein bars (low sugar) / protein shakes
Carbs - Brown Rice / Quinoa / Sweet potatoes / potatoes / squash

Dinner: Same as above pretty much

Mix and match things, try new things, figure out stuff that works in your diet. Basically, you'll want to get around 0.5-0.75 grams of protein per pound of weight you have. That's to just maintain and gain small amounts of muscle. Generally, the more protein the better. I personally take 1 scoop of whey protein before a workout, and a scoop of casein protein before bed. Can explain tm why, sleepy atm

 

I personally wouldn't be doing chest, bi's and tri's in the one day.
Chest and tri's yeah, as your tri's are the secondary muscle when working your chest.
You might as well do bi's on your back day, as biceps are the secondary muscle when training back.

Personally I do:
Monday: Back (5-6 exercises, 4 sets an exercise)
Tuesday: Chest (5-6 exercises, 4 sets an exercise)
Wednesday: Shoulders (5-6 exercises, 4 sets an exercise)
Thursday: Bi's and Tries (3-4 exercises for bi's, 4 exercises for tri's, 4 sets an exercise)
Friday: legs
Saturday: whatever you think you're weakest at.
Sunday: rest

My rest day my change depending on work, but I generally stick to that.
At the moment I'm on a bulking phase.
I take reflex nutrion protein, it gives about 30g protein, 500g carbs and only 3G sugar (which you don't really want)
you want to be having about 6 meals a day and if you can't reach that target, protein shakes (bulking because of the calories/carbs) are good to replace a meal or 2.
You want about 1-2g of protein per lb of your body weight (1 is fine but some people say to for 2)

At the moment my diet is: (not exactly the same ever day, but for example)
7:15 AM: protein shake and multi vitamin tablet
9:30 AM: porridge (with some fruit if hungry)
12:30 PM: chicken and rice
3:00 PM: more chicken, with fruit
5:00 PM: banana and creative tablets (sometimes a pre workout, but they aren't needed)
(Get to the gym around 5:30 PM)
(Leave gym around 6:30-7:00 PM)
6:30-7:00 PM: protein shake and creatine tablets
(Get home and have your shower and what not)
8:00 PM Chicken and rice with veg
10:00-11:00 PM: protein shake
Repeat.

 

i would recommend switching your lifting up if you want to gain 30 pounds, if you need some help you can always skype me i can help you.

 

or listen to what he has posted his routine is pretty good.

 

Your plan looks nice man just remember to include compound exercises during your lifting days. Also please include some bodyweight excercises during your cardio day, pushup\planks\supermans are good for you and can be done anywhere. I assume your goal is to be a positive healthy human being.

Only noobs do that. Back\tri and Chest\bi is what you should do.

 

Protein powder is in my opinion not needed but can be useful. Real food is always a better source of protein, not to mention cheaper, but if you cant get the recommended amount to build muscle(.75g-1g of protein per pound of body weight) with normal food than yes a supplement can be useful.

 

Fuckin shit people are overcomplicating this
what you want is simple

Get around 1-2g of protein per day per pound you weigh, increase as you gain weight.

Keep working out 3 times a week but do this split instead:
- chest/tri
- back/bi
- shoulders/legs/abs
Do 3 workouts of your choice for each muscle group, include the big 3 on their respective days (barbell benchpress, barbell deadlift, barbell squat)

Experiment with weight, try to do 1 warmup set of light weight for maybe 6-8 reps then hit it hard with heavier weight for 3 sets of 10. Throw in a max set near the end or in the middle if you want, where you do 4-5 reps of much heavier weight. Keep rest under 30 seconds.

The above worked for me and still works for me, don't overcomplicate it until you're beyond the "I just want a bit of mass" stage.

 

Even though taking protein you still need to eat a lot to gain weight, also it would be harder to gain weight if you are doing cardio. Also eat a lot of rice, I gained a lot of weight for football season eating lots of white rice and working out.

 

Why wouldn't it be healthy? Protein powder is just a protein supplement. Helps you get to whatever your personal protein requirement is.

If I may, I strongly recommend Syntha-6 Chocolate Peanut Butter flavor. Best tasting protein I've ever had

 

Followed shoops routine today and did bis and tris with abs thrown in. Feels good man

 

Use supplements for their desired purpose, which is to SUPPLEMENT. Majority of your protein should be from real food, whey is only for hitting those final few grams you weren't able to get with food.

Personally, I'd use the gold standard whey protein by optimum nutrition. I remember someone posting on bodybuilding.com about certain supplement companies claiming a certain amount (grams) of protein per serving, but when the powder was tested, the results showed a far less amount than that claimed by the company.

Optimum nutrition by far, has the highest claim to actual amount ratio.

 

6 meals is good with the same amount of food. In fact if you're eating the same amount then 6 is better than 4 since it helps you spread out the caloric intake.

 

Not sure about the cheaper part. And it's definitely easier to drink a milkshake than eat a steak.