Protein shakes

[kinkysleftfoot]

Can anyone recommend a decent gainer, I'm on mutant mass at the moment and making really decent gains. The downside is I'm putting some serious timber on my waist even after doing cardio. I'f not a protein shake any other ideas?

Mutant Mass contains 170g of Carbohydrates, 52g of Protein and 18g of fat per serving. That's nutritonal overload if taken in one serving.

If you're not already, split the serving up into 3 seperate servings and follow this example...

4pm Training

5pm: Shake 1

6:30pm : Shake 2

8:00pm : Shake 3


Obviously you'll have to adjust that to fit your own workout timetable.

The reason for the split is, at no point, can your body take onboard 52g of protein or 170g of carbohydrates in 1 serving, and put all the nutrients towards muscle recovery. Depending on your size, on average you'd be able to take in around 60-70g of carbohydrate and around 25-30g of protein, before you started adding to your waistline.

You can store somewhere in the region of 350g of carbohydrate in the form of muscle glycogen, an additional 90g in the liver and around 5g circulates in the blood.

Training depletes Muscle Glycogen quite intensely if the volume and intensity of exercise is high enough. So after training it's wise to replenish by consuming a lot of carbohydrates. However, consuming 170g is bad news. In simple terms there will be an overspill where the consumed carbohydrates will be removed from the bloodstream very quickly due to an insulin spike which is caused by your body being in a catabolic state (insulin is a hormone which carries nutrients into cells). When too much is consumed at once, insulin will tell the body to manufacture more fat cells to store the carbohydrate.

So it's wise to break down the serving size to more manageable amounts of around 60 - 70g, and consume them in 90 minute intervals. This way, you are making much better use of your supplement. Your body is replenishing glycogen stores at a steady rate and amino acids are being released into the amino acid pool at a steady rate, rather than all at once.

Edit: MYProtein is probably the best place to use for supps.

This is correct........many years ago I wa a competing body builder and we never ate more than 25g of protein in one go. Waist getting bigger means eating too much but it really is a fine line you are trying to tread, expect to put a bit of timber on......best muscle food by a long way is eggs!....natures very own protein shake and at roughly 6 grams a go packed with the stuff<br /><br />-- Thu Oct 28, 2010 8:02 am --<br /><br />

Cheers lads , Some great tips on here.

I'm 5'11 and around 12 and a half stone. I've always been toned as I play so much sport but just want to bulk up maybe upto 14 stone without the fat arse and hips that Mutant mass is giving me at the mo.

I'm going to try the Reflex and give that a whirl for a month, do I need a Impact Whey with it and will that help do the job?

What's demoralising is the fact I go to the GYM 3 times a week and still do a bit of cardio working hard and then see a couple of lads I know downing a couple if Winstrol and getting bigger gains and less effort. Pisses me right off.

a stone and a half gain is huge fella, I would aim for about a stone at the most in a year.....and downing winstrol is a very bad idea I know chaps now with busted livers and all sorts from using that stuff and other lads in wheelchairs from other steroids......leave well alone if you want your joints to still work in years to come

 

[ello_jo]

I found maximuscle pretty shite, all the stuff taste like crap and its too dear. Although my mate lost 5 stone using the meal replacement shakes from there so can't be too bad! Get down to XXL in bredbury the guys in there help you out loads with wahtever you want. I just got a 2kg tub of USN Mucle Fuel Mass strawberry cream flavour, first shake i've actually enjoyed the flavour of and it has 400 cals in every shake so good for bumping up the cal intake.

Oh yea get some creatine as well its great for bulking up!

 

[FantasyIreland]

My advice would be to use shakes at times of convenience only,generally i use them at breakfast and before bed,all other times try and get a solid meal in.Eat approx every 3hrs,splitting your daily nutrient requirements over 6-8 meals.Obviously tailor those meals according to your needs,so increase carbs around times of energy demand,normally breakfast,pre and post workout.Use fats(efa's) at other meals when carbs are not needed.Aim for approx 30g protein at each sitting with the exception being breakfast and post workout,your body will thank you for upping the amount(approx 50g) at these times.

I honestly don't think there is any need for supplements,except for convenience,if your diet is on the money.As said,eggs are awesome along with any lean unprocessed meats and fish.Carbs should be predominantly complex and eat plenty of greens.Fruit is a good idea at breakfast and around workouts.Drink plenty of water and herbal teas.

As a starting point,try basing your diet around 1.5g protein/lb of bodyweight,2g Carbs and 0.5g Fat(efa's).Obviously adjust according to gains.

An excellent,and IMO superior alternative,bulk supplier is
<a class="postlink" href="http://www.bulksupplementsdirect.co.uk/" onclick="window.open(this.href);return false;">http://www.bulksupplementsdirect.co.uk/</a>

they cover any requirement,use code BSD83 for 5% off your order.

 

[ono]

My advice would be to use shakes at times of convenience only,generally i use them at breakfast and before bed,all other times try and get a solid meal in.Eat approx every 3hrs,splitting your daily nutrient requirements over 6-8 meals.Obviously tailor those meals according to your needs,so increase carbs around times of energy demand,normally breakfast,pre and post workout.Use fats(efa's) at other meals when carbs are not needed.Aim for approx 30g protein at each sitting with the exception being breakfast and post workout,your body will thank you for upping the amount(approx 50g) at these times.

I honestly don't think there is any need for supplements,except for convenience,if your diet is on the money.As said,eggs are awesome along with any lean unprocessed meats and fish.Carbs should be predominantly complex and eat plenty of greens.Fruit is a good idea at breakfast and around workouts.Drink plenty of water and herbal teas.

As a starting point,try basing your diet around 1.5g protein/lb of bodyweight,2g Carbs and 0.5g Fat(efa's).Obviously adjust according to gains.

An excellent,and IMO superior alternative,bulk supplier is
<a class="postlink" href="http://www.bulksupplementsdirect.co.uk/" onclick="window.open(this.href);return false;">http://www.bulksupplementsdirect.co.uk/</a>

they cover any requirement,use code BSD83 for 5% off your order.

That's a good post, except i don't think you ever need 50g of protein at any given time. Especially not Whey protein.

People often make a basic error when it comes to nutrition, and that error is over-estimating protein needs while under-estimating carbohydrate needs. 1.5g of protein per lb of bodyweight is probably overkill. 1.5g per 1k of bodyweight would probably be better.

The average 70kg guy who exercises for one hour a day, would need around 420g of carbohydrate per day just to support his energy requirements, and that's without even worrying about putting muscle on.

Once you get your carbohydrate intake sorted, you'll see massive improvements. All this 300g of protein per day is pure madness.

 

[AntonDonJuan]

CNP Pro Mass.

Quality Weight Gain and it tastes fucking lovely.

<a class="postlink" href="http://www.discount-supplements.co.uk/sports-supplements-weight-gainers-cnp-professional-pro-mass-2-5kg" onclick="window.open(this.href);return false;">http://www.discount-supplements.co.uk/s ... mass-2-5kg</a>

 

[FantasyIreland]

You know your stuff ono,take it the physique proves it?? (i jest!)

Do you frequent any of the training boards?

Anyway,ono is correct,a fundamental error in a gaining regime is too much protein at the expense of carbs and fat,however,the two meals i mention for excess are times when,i believe,and it aint done me any harm,the body will utilise it very well due to increased demand through depletion and recouperation needs.i agree about the over use/reliance on whey,a good breast of chicken/turkey,piece of cod or eggs will do a much better job.

Never sacrifice nutrition when training,if need be incorporate more cardio if unwanted gains appear.
Training wise,3 times a week using a compound push/pull/legs routine will serve you well.

And,as said,stay away from gear,you can build a superb physique naturally,it just takes time,consistency and dedication,your health(physically and mentally) will thank you.

 

[Why Always Ste]

look at shakes as a replacement rather than an option, as in you can't get to your george foreman grill 2mins after a workout in your gym so downing a protein shake is the quick option.

The common mistake is when consuming a few shakes aday, skimping on the hard foods such as eggs, steak, chicken.... When you should be consuming these foods as well as the shakes.

I recommend <a class="postlink" href="http://www.myprotein.com" onclick="window.open(this.href);return false;">http://www.myprotein.com</a>

Discount code: MP31337

on the website select your goals and they list products relevant to your goals, select the product and read the reviews, hundreds of reviews on every product on there....

People seem to whinge about the flavour of myprotein, the mixability of the powders etc but i've never encountered these problems.

 

[FantasyIreland]

CNP Pro Mass.

Quality Weight Gain and it tastes fucking lovely.

<a class="postlink" href="http://www.discount-supplements.co.uk/sports-supplements-weight-gainers-cnp-professional-pro-mass-2-5kg" onclick="window.open(this.href);return false;">http://www.discount-supplements.co.uk/s ... mass-2-5kg</a>

CNP are a decent brand,one of the best,however,still over priced IMO,far better value for money out there,if a brand is what you want then i'm in the Reflex camp.

 

[The Fat el Hombre]

People seem to whinge about the flavour of myprotein, the mixability of the powders etc but i've never encountered these problems.

Same ere, it tastes fucking brilliant I think. Only problems I had was with the Casein protein shakes that I had before bed, cos they'd be a bit gritty. The whey stuff is gorgeous

 

[FantasyIreland]

People seem to whinge about the flavour of myprotein, the mixability of the powders etc but i've never encountered these problems.

Same ere, it tastes fucking brilliant I think. Only problems I had was with the Casein protein shakes that I had before bed, cos they'd be a bit gritty. The whey stuff is gorgeous

Try this,it's superb,the best i've found,smooth as silk!
<a class="postlink" href="http://www.bulksupplementsdirect.co.uk/khxc/bulk-casein-protein.html" onclick="window.open(this.href);return false;">http://www.bulksupplementsdirect.co.uk/ ... otein.html</a>