another beginner!!

[rav]

Hi guysss! Lyk many other beginners on this website i would like sum of advice! I havent been working out for ages...well i never really had a proper workout regime before.

Basically im about 58kg and im 18 years old. I'm not toned or nething at all. I've decided to gain sum muscle/weight, get more toned and improve my diet.

I think takin protein shakes increases weight and along with the right exercise i can achieve this. Please correct me if im wrong!

The problem is i have no idea what type of protein shakes to buy and how to start my exercise regime.

Any help will be greatly appreciated!!

[Luffers]

Protein shakes help in that they bump up your daily intake of protein.

To build muscle optimally you want to take in at least 1g of pro per pound of lean body mass.

For a fairly lean guy who weighs 14 stone, that is around the 200 gram mark.

To do this through whole food is tough for some people who can't stomach so much food, there fore protein shakes can fill the gaps.

I would recommend this one Impact Whey Protein from Myprotein.co.uk

[beN123]

Post your diet up, its far more important! check out the stickies in the beginners/diet and nutrition section.

[blackstone]

The protein that luffers suggests is what I would advise too. But if you are already getting enough protein from you diet then shakes may not be needed.

Shakes are an easy way of getting the extra protein needed if you can't get it all from you diet.

If you want to add weigh and muscle then you also need to make sure you are having enough calories. Show us your diet along with total calories and the split of fat, carbs and protein for more help. If you don't know how to add up your calories then use a website like foodfocus.co.uk

[rav]

thanks for all our replys! my diet is not really one that is consistent...

breakfast: 2 slices of toast (with butter) or cocopops or hash browns with beans

lunch: really inconsistent could be anything really from pizza to sandwiches

dinner: also inconsistent but its usually curry n chappatis and rice sometimes

Also during the day i snack on biscuits, crisps, oat bars etc

i would say i hardly take in any protein apart from milk and cheese. in terms of carbs, i eat quite a lot of potatoes in curries and also pasta (but white pasta)

i would say that im under-weight as im 5 foot 10-11 and weigh 58kg so i need to gain weight as well as muscle..
my diet is really really inconsistent as i have said lol so i really need to improve on it!

[blackstone]

Don't you have any meat? This will contain protein. Also, what about veg or fruit?

I would really advise cleaning up the diet if you are serious about adding good size and strength. Maybe look in the stickies and come up with a more consistent, clean diet.

For example,
Breakfast - oats with nuts, seeds, raisons

Lunch - meat and veg/salad

Dinner - meat and veg

You can add rice or pasta if you want more carbs.
Can have nuts, cottage cheese, fruit as snacks etc.

I know this is very basic but hopefully its a quick guide to what you should be looking at. Try not to have processed foods!

[dope540]

the op may be a vegetarian due to religious or personal choice.

have a browse at the stickies rav. you'll find loads of hidden gems in them.

[blackstone]

Didn't think of that dope. When pizza was mentionewd I just assumed a meat pizza. I guess regardless of whether being a meat eater or not are there ways to get protein from whole foods which is what I was trying to get at

[rav]

sorry i should have mentioned...i am a vegetarian buh i do eat eggs...i heard raw eggs in the morning also help...is this true?

oh and also most of the curries have vegetables in them lyk spinach, runner beans etc and i also eat about 3 different pieces of fruit a day on average could be more on some days!

[rav]

...also as i dont eat meat, im assuming the closest substitute available to it would be the impact whey protein that was posted above?