[2powern]

Originally Posted by JPMDan

I doubt he has a walmart

Our chain of stores "Asda" is "Part of the Walmart Family"

[YngwieReid]

Originally Posted by maliciousteve

I want to start taking protein shakes to help with increasing the size of my muscles and getting more toned. I don't really want to go buying crap off the internet, so how do i make my own? what do i include in the shake?

A VERY VERY BASIC IDEA.. I can go into much detail if you need. Just ask questions.

Protein is a must! You should consume around 1g of protein per pound of body weight. ex. a 200lb male should eat 200g of protein per day. Also eating over 3000 calories, and drinking atleast 3.5 litres of water.

It's best to get as much protein as you can from foods, but that is quite expensive and why protein shakes are a near staple for most lifters.

EAS and ON Premium Gold are my favorite shakes. The EAS has 23g per scoop, the Gold as 24. The EAS tastes better, however the ON Gold is a little higher grade.

To get that ripped or shredded look, I suggest packing on muscle in a bulking phase, then triming the fat with a cutting phase.

Eat lots of beef, oatmeal, eggs, pasta's to bulk. You cannot gain muscle without putting on fat. Simple because every gram of protein and carbohydrate there's 4 calories, and every gram of fat has 9. In order to grow your body needs be rebuilt.

Protein, and Amino Acids aid for muscle repair and growth. However you need a high calorie count to energize your workouts.

Heavy weight inhibits muscle growth, low reps between 4-6 or 6-8 is ideal.

Squats, Deadlifts, & Bench Presses will stress your body the most and signal your body to grow. They're also the most dangerious for injury but you can't escape these basic lifts if you want to get thick.

Once the muscle is on, you have to trim the fat.

Light Cardio is good, but too much cardio could result in some muscle loss.

I suggest changing the workout but most of all 80% of lifting results are from diet.

Change your workout to 8-12 reps, instead of the 4-6 or 6-8. In the bulking phase you'll probably be consuming more than 3,000 calories, where as in the cutting phase you should try for 2,500 or less.

I suggest checking out Carb or Calorie manipulation.

Green tea, eating 6-8 meals a day, and phat burners are excellent ways to boost your metabolism and cut the fat.

~AJ. Reid

ps. again this is basic and quick, just hoping for some questions.

[tehk]

My routine right now is mainly focused on weight loss. I'm maintaining a very healthy diet and I do 2 sets of 30 minute cardio sessions as well as visiting the gym everyday (working out different muscle groups). I eat a lot of vegetation as well as foods that have a lot of fiber . So far I've lost a lot of weight and gain a little bit of muscle (In my opinion anyway). I still have a small layer of fat (I'm guessing my fat percentage is 12-15%) which I working to get rid of. My goal is to achieve something like this

(I tried really hard not to use a celebrity photo, but I really couldn't find anything else.. Google, you let me down!)

As appose to something like this


Do you have any suggestions?

P.S.

Also eating over 3000 calories, and drinking atleast 3.5 litres of water.

Whoa, 3000 calories? I consume maybe.. 1200-1500, perhaps alittle more/alittle less depending how I feel. Is that bad?

[JPMDan]

Originally Posted by tehk

My routine right now is mainly focused on weight loss. I'm maintaining a very healthy diet and I do 2 sets of 30 minute cardio sessions as well as visiting the gym everyday (working out different muscle groups). I eat a lot of vegetation as well as foods that have a lot of fiber . So far I've lost a lot of weight and gain a little bit of muscle (In my opinion anyway). I still have a small layer of fat (I'm guessing my fat percentage is 12-15%) which I working to get rid of. My goal is to achieve something like this

(I tried really hard not to use a celebrity photo, but I really couldn't find anything else.. Google, you let me down!)

As appose to something like this


Do you have any suggestions?

P.S.

Whoa, 3000 calories? I consume maybe.. 1200-1500, perhaps alittle more/alittle less depending how I feel. Is that bad?

3000 calories if you are wanting to gain muscle mass, less is fine for for cutting or losing weight.

My protein is 1,016 Calories 68g protein for 3 scoops with 2 cups of low fat milk, it's tastes awesome and it only has 6g of sugar. I have 2 shakes a day I eat alot of egg noodles, tuna, potatoes, chicken, steaks, rice, oatmeal, peanut butter. Definitely must drink tons of water atleast a gallon a day. Beware, you will shit more often than you do when you take protein.

[Jason]

Originally Posted by JPMDan

My protein is 1,016 Calories 68g protein for 3 scoops with 2 cups of low fat milk

dude i get 69 grams in only 390 calories.

[Papa Shank]

Just FYI Ryan was ~200-210 @8%bf around the time of Blade Trinity/Amityville Horror. I don't know your weight or height but it would take a fair bit of hard work to get to there, start with your diet and then once that's in check home in on your workout routine.

Btw Dan, 3000 calories is 3000 calories, you can't say it's for bulking or cutting unless you know the stats of the person. What I'd suggest is that you find your maintanence calorie intake and make up a diet using 4-6 meals per day using only whole foods if possible.

[YngwieReid]

The rule of thumb is, find where your eating to maintain minus 500 cal. to cut.

For most people 3000 cal.+ works to bulk and less than 2000 cal. to cut.

The truth is, every diet fails. No matter it is, it will fail, sooner or later you can be sure. WHY? Because were human and we adapt at an unbelievable rate. This is why I suggest carb/calorie manipulation.

~Aj. Reid

[JPMDan]

Originally Posted by .jason.

dude i get 69 grams in only 390 calories.

I'm bulking up thats why I have a high calorie rate protein