geordie_ka

Hi i have just started going to the gym my mate has been goin for 5 month so i have a plan set up but i was curious about suplements i have been told to use effergin(or how ever it spelt) and protien shake with cratine. I am 6"2 and weigh 16st2 so i am looking to lose weight but tone amd gain muscle at the same time, can any one offer any advice?

Hobomassiv

Hi mate!

You want to look at your diest first, its VERY important. Then you should only really be using protein powder to boost your intake.

Any other suplpement is not really necessary. If your routine and diet are good you will get results.

geordie_ka

I have cut down my intake as i was really bad for snacking and having big portions but now i only have 3 small meals a day

P412KER

During your first 6 months to a year you will see massive gains with just semi sensible diet and training alone(honeymoon period), its after that you need to start following a more strict diet and maybe suppliments.

Kieron

Stay away from Ephedrine. Its a kind of speed. You don't need it and will do ok without suppliments for a while. Doubt you'd benefit much from protein either but it all depends on your training tbh.

geordie_ka

Thanks i am training 5 days a week and doing one day cardio so i will give supliments a miss for a while untill i feel the need to use them

Kieron

How is your 5 days broken down mate? A bit of everything each session or concentrate on muscle groups? Whats your goal?

geordie_ka

Its broken down to parts like legs, arms, chest, back, shoulders them start freah the next week my goal it to be about 14"5 ish but have a bit defenation not all flat

Kieron

If you main goal is to lose 2 stone then you need to up the cardio and ensure that the food your getting in those three meals is clean and low in carbs.

Training a bodypark once a week is for those that want to grow muscles. You may be more suited to doing circuits each session, after your cardio... That seriously needs to be upped from once a week.

Then once the fat has come off you can make changes from there and decide if you then wish to add some muscle size. Circuits will tone you up and make your muscles grow enough for what you want I should imaging but losing the fat will also show them off.

Good luck.

marky_g

"lose weight but tone amd gain muscle at the same time"

pick one of the 2 there mate u cant gain muscle on a diet to lose weight and visa versa

protein is important after u train

i dont use createin never have but have herd good things about celltech hardcore just lately

go on abit of a diet eat more regularly than 3 times jus smaller meals

and train ur cunt off lol

Kieron

Not true. Its just easier to do one or the other. Getting your diet spot on to do both is an exact science which 95% of people cannot do without pro help.

Benni

Scooby's workshop has a calculator to help you work out the food intake to lose fat and gain muscle. Google it.

Benni