Wanting to Hit the gym properly..

I was directing things towards anderzz original question mostly

Anderrz - Yeah proteins spot on, just it isn't enough for putting on weight alone.

Well ill be bulking so carbs and fat dont bother me too much, as long as im caning the protein im happy.

One of the perks of being a skinny fucker haha

I wasnt benching much to be honest mate. maybe about 70kg.

But ill be down to about 40-50 now i reckon, and that will be if im lucky

Only bother is the Times mate, i work til 6/6.15 a number of nights. So i can only go after then on them days.

What times are you free like?

1 tess 2 dekka

ahahah

weve got one over the road, thats all he chants

he must swell up and shrink 2 dress sizes a week

He'd have more chance against Tito Jackson.

If you're skinny that's an alreet weight tbh mate.

If you go on comparison with your own weight it'll be better than some big blokes. If you can lift more than your own body weight on the main muscles like the chest and back then you're doing canny good.

I have been going a canny bit lately and will continue to do so.

I do wanna lose weight so scrapped the weights what i was doing and just concentrate on Cardio which i norm do for about an hr and a half every time i go.

I have no excuses really as to where it is and where i live and for £40 a year its not bad price really

Suppose at the moment i have got the bite, i have stopped smoking as well what i can see helping alot and thats nearly two months now.

I suppose if i do or dont go al still get jipped to fuck for having the membership off some mates....

Protein isn't really the main ingredient in recovery - sugar is. When you are working out, the glycogen stores in your muscles get used up pretty quickly and need to be replaced.

If there is any time of the day when you want to be doing alot of carbs - it's post workout. This will also cause an insulin spike which is anabolic. You won't get fat by taking in alot of sugar after a workout because your muscles are fighting for the glycogen to be replaced.

Also if you take creatine, the sugar will act as a transport and make the uptake of it far more effective. Alot of people don't realise that creatine needs a transport to be most effective and just end up pissing it out.

Not taking in sugar after a workout will have a negative impact because your muscles will start to become a source of energy for the body - breaking down and undoing all your hard work. This is catabolism - and it's not your friend.

As a rule of thumb your post workout shake should be 2:1 Carbs to Protein. I'd also reccomend glutamine as this also aids the recovery process. Creatine is good also for increasing ATP levels in the muscles and can lead to quicker gains.

The key to any regime is diet - if you don't eat the right foods, at the right times, you will not reach your goals. Try to get your diet nailed before spending shit loads of money on supplements, because if you don't do it right then you will just piss your money away. The liver can only process around 40g protein per sitting so taking in any more than that in one go is wasteful really.

I wrote a decent thing about this for a mate a while ago...I sent it to Oasis, he may still have it? It had sample workout and diet based on what worked for me. Everybody is different though and will respond in different ways - but it will certainly show the ropes of the do's and don'ts and can be adapted to your own ways.

Eat plenty of wholemeal rice/pasta, chicken, oily fish, loads of veg. Snack on nuts and seeds in moderation - high in protein and contain alot of "good" fats.

This is more geared towards lean muscle growth/bulking than cutting though, although many of the same principles apply on a cut, just with less food.

A good workout, with a well structured diet following the key principles, will result in lean muscle growth, and a reduction in bodyfat. Stick religiously to this and you will see a remarkable difference in as little as 3 months, with initial changes noticible eve after 1 month!

That's fair play mate - as I say, people respond differently. I assume muscular gain is not your current goal.

Alot of people pretty much totally remove sugar from their diet to lose weight quickly - this puts the body in a state called ketosis. From a muscle preservation point of view, It's still important to get plenty of essential fatty acids in there to ensure that it's fat that gets burned and not muscle. Alot of people who use a ketosis diet are looking to cut to really get rid of excessive body fat, then bulk afterwards - is this what you want to do?

Good stuff with the green tea etc! You could also try an ECA (ephedrine, caffine, aspirin) stack from www.astronutrition.com - I reccomened ThermoGenesis

http://astronutrition.com/weight-lo...edra-25_1/thermogenesis-original-formula-344/

Also if/when you start bulking proper your weight will increase, but that will be muscle, not fat (assuming you stay away from mcdonalds of course!)

Good luck anyway

Good info cheers. Read a lot of that kinda thing before in Mens health and online.

Beef Jerky is a good snack too kieran, shame it tastes shit