Help on protein intake

[RCBH928]

Hello there!

For the past couple months I have been training after purchasing a couple of dumbells and I have been trying to gain muscles . Any way I got confused by take protein, because I have a bad diet of junk food and eating too little.

I can cram in few good meals but I dont think I can give up whey protein for a complete healthy diet.

Any how, I got this GNC AMP wheybolic extreme 60
my friend says its the best, or the best from GNC

Now I know I need only whey protein but this has more stuff like amino acid and glutamine
which I am not sure what it is, but I dont want to take anything that is unnatural , or will just puff my body without real benefit .

any side effects? I heard I might have trouble sleeping?
should I just buy 100% whey protein?

Can I take one kind of brand forever, or i am supposed to switch brands?
am not looking to be a bodybuilder, just gain muscles

[brunoafh]

I'm not sure about all these supplements, but you should be very wary of them and do proper research. I would stick to 100% whey protein. I will suggest you look into Chobani Greek Yogurt though. 23g of protein per serving (8oz). You should consider switch back and forth between whey protein and high protein yogurts.

[s1mplehumar]

My advice? Go register an account at bodybuilding.com. The site is arguably the best of its kind for sports nutrition, power lifting, and just general wellness information. You can really customize a plan for yourself with the sites BodySpace feature, which tracks your current stats, goals, etc. -- you can even upload before and after pictures. I really encourage you to at least start with some goals. Without a vision, your expectations will never be met.

I also recommend a gym membership. Gyms hold the key to a vast arsenal of equipment to employ every fiber of your musculoskeletal system. IMHO, you simply cannot get a solid strength-training workout regiment without enlisting your local gyms assets. Call around your area for special promotions and discounts. I'm a member at Golds and pay $20 a month. I was fortunate enough to get locked in at a great price. I think their typical dues are roughly $45+ a month.

As far as protein goes, Whey all the way Pound for pound the thriftiest variety of protein supplements. The general rule for strength-training athletes is to consume roughly 1 gram of protein for every 1 pound of body weight. For instance I try to get in about 180+ grams of protein as I currently weight 180 pounds. I usually supplement with Whey shakes 2-3 times a day containing 50 grams of protein per shake. the rest of my protein intake is in the form of lean meats (Tilapia, tuna, chicken breasts and so on).

You should also consider a proper multivitamin (100% absolutely essential), creatine, fast acting and slow digesting carbs, and maybe a pre-workout stimulant to get you pumped for the gym, and more importantly increase your reps.

The main goal here is to keep your body in an anabolic state, or building up organs and tissue matter.


OK, so that's just the skinny on protein. PM me if you have any other questions!

[final fight cd]

myth: you need extra protein intake to build muscle mass.

honestly, probably only professional athletes/college athletes who exercise to a high level on a daily basis MAY need extra protein intake to help with repair.

as rule of thumb: taking your body weight in kg and multipling it by .85 will give you a rough estimate of your daily protein needs in grams. this equation may be off, however. it has been a while.

the best protein is egg whites. it has good digestibility and it's amino acid profile is closest to human needs.

i doubt this post will change your mind - since the concept of protein and big muscles is engraved in our brains due to advertisements - but don't buy into the whole protein shake/bar protein bullshit. just save your money, seriously.

and taking extra protein, such as 180 g per day, can have some health consequences. i wouldn't recommend doing that.

[s1mplehumar]

http://www.bodybuilding.com/fun/layne38.htm

I DO agree on your statement about egg whites.

[final fight cd]

i just read the first myth of a high protein diet. i don't have access to the research article, but you have no idea how long the study was done for. was it one day? a week? 10 years of excess protein intake? besides the time frame, we don't know the methods or anything else for that matter. the real damage is probably going to occur over years of excess protein intake.

then they conclude that "there is no reason to restrict protein in healthy individuals." who said anything about restricting protein? the question is about excess intake and its damages.

it seems like they are "bending" the truth. and this doesn't surprise me since they are a website that sells supplements.

[(-_-)]

Whey protein is vital for getting in protein requirements for building/keeping muscle. I worked out in first year university for about three months consistently and never saw any significant improvements. After 4 years of doing fuck all, sitting in front of a computer at school and home for 15 hours a day fitness went to shit. Since January I started taking 100% kaizen Whey Isolate as well as watching food intake. I've been trying to cut fat since then so I've been eating (somewhat consistently) at a deficit and getting in 180+ grams of protein in a day as well as doing cardio every day. Currently I'm at 175lbs from 195lbs in January and I am significantly stronger and much more defined. I've read that cardio can inhibit gains to some extent but my body fat has been dropping while weight has been going back up slowly. Making sure you get the protein requirement in there is vital to muscle growth and if you're a student like me, Whey is the best way to do that. I've never had any side affects and I've never felt better in my life.

Also I just eat the whole egg. Alot of them. I've yet to read a convincing article to not eat the yolk. As well as a lot of cottage cheese.

[Evildeadmanwalking77]

I strongly agree on the egg whites. That's what I have from time to time. I also drink 100% Whey protein shakes and the occassional protein bar but honetsly not that often.

I would like to point out though that just eating healthy foods that are high in protein and of course regular exercising should be enough for just building up and not looking for the body builder size look.You don't have to go crazy w/ all these supplements that they try to sell you on. Joining a gym is a definite bonus, I belong to Planet Fitness and I love it. I pay $20 amonth for both my wife and myself. It's a great atmosphere and you don't have to deal with all the juiceheads that you see in the private gyms who most likely juicing in the locker rooms there. I have seen it in my old gym. I have bulked up a bit just by following my routine and it's a great feeling since I fell off the exercise band wagon awhile ago and I was really into it when I was younger so it feels great to be back at it again.

As for cardio, you should do this before you work out for no more than 30 minutes at the most. This is only if you are looking to bulk up. If you do much cardio then you'll be burning muscle as well. I found that doing 25-30min before I start lifting has REALLY helped, along w/ proper eating habits and weight training, to build muscle. Good luck! You'll get it as long as you stay focused.

[Hatta]

[stickem]

the gnc amp is just a preworkout supp loaded with caffine. gives a good pump but you might have trouble sleeping if taken late in the day. cycle it about 3 weeks. your body will get used to the caffine after a while and the product will lose it's effect. and if you get an itchy feeling it's the beta alanine. just the way it binds with the nerves under the skin. heard it's a decent product for what it is, i use jack3d for the moment.

a good protein that easy to find is optimum nutrition's 100% whey gold standard. of course protein helps build muscle, but is really for recovery. take post workout.
to get the use out of any supps though your diet must be in check first. you also need more than dumbells. they are good to isolate some muscle groups but cables, bench, squat rack. i dunno, i believe in the big 3 lifts to build muscle mass. bench, squats, deadlift.