Another fitness/bulking up thread...

[AlecG]

Didn't want to hijack the other thread so here goes...

I have lost over 5 stone in about 18months from 17st 10 to 12st 8 (I'm about 6ft1/6ft2), through cycling and eating better. I'd now like to bulk up a little, my thighs and legs are huge which is nice, but I'd like to bulk up my upper body - Chest, arms, shoulders.

I have some weights, and am gonna start abusing them - have looked online at the types of exercises I should be doing.

Now the question is should I look at some protein supplements? At the moment I try and eat as much protein as possible, but probably not enough, and if so, which supplements are recommended?

Thanks

[Martial Arts Man]

I'd just start eating more protein.....

I'm not being facetious, but I have seen so many people go down this route; unless you are planning on becoming a pro athlete, better food is the way forward.

Protein shakes make you fart the most disgusting smells......

Stick with a bit more chicken each day.....cheaper that route also.


I can advise you on supplements if you really want me to though..... up to you?

[AlecG]

My farts stink enough as it is, haha!

I have a banana before embarking on an hours cycle tuesday, wednesday and thursday, then have some oats, then lunch on these days I have a jacket spud with tuna, then for tea something with chicken, usually pasta...

Mondays n Fridays I eat before cycling as I have to cycle to work, but I only do about 15 miles all in..

[RobCrezz]

Deadlifts
Benchpress
Pull ups
Seated or bent-over Rows


All good for the core and upper body.

[Martial Arts Man]

I reckon you get enough protein from all of that to be honest (depending on portion size).

Why don't you just get started and see how it goes?

If your body fat percentage is low, which I presume it is, you will see the results in no time at all. At your height, I would say visible results in 2 weeks.

Remember, if your legs are now large and muscular, your diet must already be providing the fuel to enable that to happen.


Well done for losing the weight too!


Having spent my life in sports and sports publishing, I am of the mind that supplements are a bit of a marketing con tbh.

[ViperScot]

RobCrezz said:

Deadlifts
Benchpress
Pull ups
Seated or bent-over Rows


All good for the core and upper body.

Seated rather than bent-over rows seems to be more effective. Recent research has shown that bent over rows 'fire' the lower back muscles preferentially to the lats/ traps for stabilisation. You're better taking the load away from your lower back, i.e., supported rows.

But a wee bit pedantic I admit. Deadlifts, shoulder press, bench press, pull-ups - all great exercises for the upper-body

[krallicious]

Don't forget to space your hand further apart when doing pullups to engage your Lats

[AlecG]

Martial Arts Man said:

I reckon you get enough protein from all of that to be honest (depending on portion size).

Why don't you just get started and see how it goes?

If your body fat percentage is low, which I presume it is, you will see the results in no time at all. At your height, I would say visible results in 2 weeks.

Remember, if your legs are now large and muscular, your diet must already be providing the fuel to enable that to happen.


Well done for losing the weight too!


Having spent my life in sports and sports publishing, I am of the mind that supplements are a bit of a marketing con tbh.

That's true, thanks for that! I'm not sure what my body fat percentage is - I still have moobs, but hey they're nothing compared to what they were!

Just looking a lot better than I have before, so figured why stop... How long should i aim to do weights for? I will alternate the days too, as I understand the need for recovery...

[monthefish]

AlecG said:

Now the question is should I look at some protein supplements? At the moment I try and eat as much protein as possible, but probably not enough, and if so, which supplements are recommended?

Thanks

Depends on your current diet.

You should be aiming for 2g of protein per kilo of your bodywieght, so if you weigh 80Kg, you should ensure you are getting 160g of protien a day. If your current diet isn't achieving this, then yes, you'll probably need to supplement. Best way is chicken & tuna but protein bars and shakes can be handy when on the move/away form catering facilities. (Don't forget the lowly pint of milk - at 3.2g of protein per 100ml, a pint gets you over 16g which is one-tenth of what you need)

[pokethepope]

I'll pitch in with my thoughts on protein shakes. I use a mass gain shake, which has 300 calories or so and 35 grams of protein. I have a very low appetite most of the time so dont really eat enough to fuel my body (I go to gym 4-5 days a week). For me, a protein shake is invaluable, because its a drink it doesnt really fill you up, so you can have it when you're full and have no appetite, and a couple a day is 70 grams of protein and 700 calories, so added to my meals that contain the remaining protein it means i can more easily meet the 150 odd grams I need to be consuming a day.

Its also very convenient, you can make it in 30 seconds, drink at your desk, in the car etc etc. Havn't noticed any difference in my farts I have to say, and its very drinkable compared to some ive tried.

[minerva]

try
www.myprotein.co.uk
very cheap for (I think) good quality. few additives and flavourings, so some of the shakes taste a bit grueling, but worth it.
Always bare in mind, to put weight on, one must eat more than one burns. Trying to lose weight and put on muscle is always going to be very difficult. One has to accept that along with the muscle will come a small amount of fat.

[KingRichard]

pokethepope said:

I'll pitch in with my thoughts on protein shakes. I use a mass gain shake, which has 300 calories or so and 35 grams of protein. I have a very low appetite most of the time so dont really eat enough to fuel my body (I go to gym 4-5 days a week). For me, a protein shake is invaluable, because its a drink it doesnt really fill you up, so you can have it when you're full and have no appetite, and a couple a day is 70 grams of protein and 700 calories, so added to my meals that contain the remaining protein it means i can more easily meet the 150 odd grams I need to be consuming a day.

Its also very convenient, you can make it in 30 seconds, drink at your desk, in the car etc etc. Havn't noticed any difference in my farts I have to say, and its very drinkable compared to some ive tried.

Why would you need to drink a protein shake when you are already full? Surely that's just a waste of expensive powder... I took whey isolate and creatine and stuff for ages while I was weight training, and as MAM has said, it's just a waste of money.

You get far better results from clean, whole food. Loads of fresh veg, a few starchy carbs earlier in the day such as rice and potatoes, oats first thing are great too. Lots of different fruits. Whole milk, fish, chicken and steak.

Unfortunately, I haven't had the time recently to stick to it, but when I move next month i'll get back to it.

Added bonus of eating normal, fresh food is that you don't feel bloated and lethargic throughout the day, which I used to find with the old pasta, tuna and protein shake diets.

[Fittster]

Martial Arts Man said:

Protein shakes make you fart the most disgusting smells......

Well that me sold on them!

[Fittster]

Martial Arts Man said:

Protein shakes make you fart the most disgusting smells......

Well that me sold on them!

[Martial Arts Man]

minerva said:

try
www.myprotein.co.uk
very cheap for (I think) good quality. few additives and flavourings, so some of the shakes taste a bit grueling, but worth it.
Always bare in mind, to put weight on, one must eat more than one burns. Trying to lose weight and put on muscle is always going to be very difficult. One has to accept that along with the muscle will come a small amount of fat.

They are very cheap yes.

Want to know a secret.....like lots of these things, only a handful of manufacturers actually produce this stuff.....it's all just branding.

Bulkpowders are also a good cheap source for this stuff......if you have to buy it!

[Twincharged]

Martial Arts Man said:

I'd just start eating more protein.....

I'm not being facetious, but I have seen so many people go down this route; unless you are planning on becoming a pro athlete, better food is the way forward.

Protein shakes make you fart the most disgusting smells......

Stick with a bit more chicken each day.....cheaper that route also.


I can advise you on supplements if you really want me to though..... up to you?

I'd agree- higher protein foods would probably be the best way forward. I had a housemate long ago who had protein shakes (and a very strange diet too) but you could smell when he was in the bathroom from quite a distance away .

If you like seafood sticks/surimi then it might be worth having them, I tend to snack on them whilst cooking and they'll just add a bit more to your protein intake. If you increase the portion size of your tuna etc. then all the small additions will add up. That said, I don't know how much you currently have- it may already be suficient.

[Prometheus]

SciMX do good stuff IMO and don't give me the galloping sts.

Having lifted weights for 21 years I do believe in protein shakes being a quick, efficient way of getting specific amounts of protein into your diet.

[posterboy]

Don't buy supplements, waste of money!

[DamoLLb]

A protein shake is a SUPPLEMENT to your diet and as such should be treated as one. They are not a waste of money if you cannot achieve your protein intake during your normal day. I take a shake straight after a work out as a convenient source of protein when its needed the most.

[Prometheus]

With regards to the diet argument. I do have a very good, varied diet. I just use shakes to give me specific amounts of extra protein.