Advice on Protein Shakes?

Hax0r · Post by **Hax0r** » Mon May 07, 2007 1:41 pm

Hey guys, well I've been training for just over a year now, here are stats:

Height: 6'2
Current Weight: 225lb

I've managed to lose 55lb in this past year, for the first 6 months I was doing only weight training while eating plenty of foods that are high in protein such as tuna etc, then I started playing basketball, since I hate long distance runs etc, Basketball was a good option due to the cardio involved. Right now workout schedule is looking like this:

Monday - Front Upper Body

Tuesday - Play basketball for 2 hours

Wednesdays - Back and Shoulders

Thursday - Basketball for 2 hours

Friday - Lower Body/Legs

Saturday - Wrestling

Sunday - Rest

I'm quiet active, and I'm looking quiet good now, but the above just isn't working for me anymore. I think because I've done it for so long body's adapted to the training or something. I'm losing fat but finding it harder to put on muscle.

Should I start taking protein shakes? or other supplements?

+ Can someone help me with routine/program?

I would like to go down to approx 185-190lb but not sure how to go about it from this point on.

Thanks in Advance.

swanso5 · Post by **swanso5** » Mon May 07, 2007 4:44 pm

train the whole body 3/week

day 1
squats 4 x 8...seated row 3 x 10...flat bb bench press 3 x 10...stiff legged deadlift 3 x 10...1 db swings 3 x 20 each side

day 2
deadlifts...db row...db incline press...lunge...burpees...same sets and reps as day 1

day 3 - start back at day and repeat

food probably needs to improved again now also

Hax0r · Post by **Hax0r** » Mon May 07, 2007 5:27 pm

Should I use Protein Whey?

Boss Man · Post by **Boss Man** » Mon May 07, 2007 5:28 pm

Get your food in check. Protein shakes can help, but don't use them to paper over the cracks in your diet, as you'll not teach yourself anything about diet maintenance, taking easy options like powders.

Once diet is good, you could use a Powder particularly after workouts, and possibly before sleep, and to boost Protein intake at breakfast.

Hax0r · Post by **Hax0r** » Mon May 07, 2007 5:41 pm

I'm already eating a balanced diet

With Fibres such as Weetabix for breakfast, and a tuna/chicken sandwhich after training (I train quiet early between 12-2), I try to avoid things like crisps, but find myself having atleast 1 packet of crisps a week. I don't eat things like chips/fries/burgers or anything that's fried/deep friend.

I eat quiet alot of vegetables too, salads.

I could increase intake of fruits though.

swanso5 · Post by **swanso5** » Mon May 07, 2007 5:58 pm

have a perotein/carb shake as soonn as you've done your last rep than 30 - 60mins later ahve your sandwitch

Boss Man · Post by **Boss Man** » Tue May 08, 2007 9:05 am

Hax0r wrote:I'm already eating a balanced diet

That's not quite what I mean by keeping diet in check. I'm
talking about frequent, not over spaced meals, with good portion control, not too many or too few calories.

Diet cna still be a damp squib, even if you do eat a balanced intake, if portions and frequency aren't satisfactory.