Hello,
Would like to put on some muscle mass and get fit.
Im about 170cm and 85kg, Ive just started to go to the gym, weight training 3x a week.
What are some supplements people recommend and where can I get them for a good deal?
thanks in advance!
Who said WPC is for bulking?
Everyone's body is different. But in general it is.
Im kind of chubby, would like to get lean. thanks for the tip! Do you know where I can get a good deal with protein? is there anything else I should be taking e.g. fat burner? some say they work some say they dont.
Bulk Nutrients is the cheapest if you buy >5kg.
For your height you must be fairly over weight, unless you have muscle? I would concentrate on losing weight first without fat burners.
Okay. There will be other that may disagree but you should focus on cardio more than weights first. Avoid the proteins but if you must take it go pure isolate as much as you can to help with muscle rejuvenation seeing you are going 3 times a week. In gym on weights go low weight and high reps.
I'd do both cardio and weights. Don't go overboard with the cardio though. You can also get a cardio workout through certain weight regimes. You burn more fat when you are NOT working out through doing weights, because building muscle expends a lot of energy. Even when you are asleep you will be burning fat thanks to weight training.
+1 to supings advice on the light weight, high reps when first starting out. Also look at workouts that cover the whole body, you don't need to concentrate on particular muscle groups yet. Your main goal at the moment should really be gaining strength and working on technique so as to avoid injuries. Do a google search for beginner weight workouts.
At this stage I'd probably just try and get my protein from natural sources while you are trying to loose fat. You will actually loose most of your fat through a diet change rather than exercise any how.
I would also start taking a multi-vitamin and fish oil if you don't already. You would think doing weights etc would keep you healthy, but it also keeps your body under stress from rebuilding muscle etc and you are more prone to colds and flues and being worn out. *
*This is just my advice through my own experience and research online, take it how you may ;)
Great advise there from you all. I am working out from last 8 years on Vegetarian diet. Fishoil is something that I still take from day 1. High rep technique is great for cutting in general and to add to that I'd also suggest diet change. Eliminate excess carbs and sugars from diet. Include lots of vegetables in your intake. Steamed veggies 3-4 times a week for dinner will serve as a good diet too.
As said above, the isolation workout is not recommended. Workout plan should include multiple muscles group with high reps and also something that compliments each other.
Let's see how you go and let us know where are you at after 3-4 weeks
Will have a look at that. Cheers!
Catch of the Day do have decently priced protein every now and then (Usually $5-10ish cheaper than in store). They do have some pretty decent brands on it like optimal nutrition and arnold series. Plus they do offer whey protein isolate if that's what you're after for your body.
Ive used bulk nutrients in the past, always great products
Also be a good idea to do some research into nutrition,
Look at your calorie requirements http://scoobysworkshop.com/accurate-calorie-calculator/
grab yourself some digital kitchen scales and sign up to calorieking or something similar and track your caloric intake. After a month or 2 you'll soon figure out whats roughly in a meal, learn about calorie density, portion sizes, nutrition content and you can give tracking the flick
try eat mostly whole foods & avoid anything processed and drink ALOT of water (hungry pains, energy, weightloss/metabolism)
thanks for the help everyone!
You don't need supplements. Read up on nutrition and eat as required based on your goals.
You only need supplements if you are training hard and often.
There is a massive industry out there obtaining money from millions of people who do not need one of their products.
The one product you should use is Creatine Monohydrate.
This will improve your strength and endurance and help retain water which will improve your muscular appearance more quickly.
Otherwise make sure your diet is good, with a good balance of nutrients and don't eat fast food, high sugar foods or high fat.
Chicken and tuna should be your staples to provide good quality protein.
Excellent advice but I'd just add there is nothing wrong with mixing up protein sources. Meat, fish, beans all have a part to play.
You probably don't need any supplements!
Creatine monhydrate can help gain muscle if you can digest it, it's no uncommon to have issues with it.
Changing your diet to include an appropriate amount of protein will help.
Post-workout meals are important, so is some kind of pre-workout nutrition.
Protein powder (WPI or WPC) are both optional! I would avoid anything soy based, and use WPC or WPI if you can, I use https://professionalwhey.com.au/ and add my own flavour, but I no longer rely or protein.
Refer to precision nutrition for the basic information, authors like Jade Teta, Johnathan Bailor, Abel James, Dave Asprey, and many others will provide alternative perspectives.
Great advice however I'd put Alan Aragon, Brad Schoenfeld and Lyle McDonald above all of those when it comes to building muscle.
Creatine Monohydrate hands down. Simple, effective, cheap.
You end up losing you hair with creatine, I started losing hair so I stopped it and now it's fine =)
If you limit creatine intake to 3g per day or less it should not affect your hair.
Creatine can speed up male pattern baldness, but will not lead to hair loss if you don't already have have MPB.
If you want to take more creatine you can counter the effects of higher doses, (raised DSHT levels) by taking other supplements.
My son takes a bunch of supplements and I have found nutrients direct (nutrientsdirect.com.au) to be
great value and are australian made etc. He takes whey protein, creatine, Essential Amino Acids (EAA's),L Carnitine Tartrate,
L Glutamine and tribulus (cheapest at chemist warehouse, often on special).
at 85kg is that fat or muscle? just saying because you just started gym.
whats your goal anyway? lean, bulk, or just healthy ?
in terms of proteins. WPI if lean cut. WPC if bulking. ON Gold is a good blend for in between.
You shouldnt be on proteins in plannig on loosing weight because no doubt you will get larger. dont excercise enough and it will make you even fatter.
just my opinion. you shouldnt be bulking at 170cm. you should maybe try lean cut.