I have known some on the skinniest ectomorphs to be in insane shape, however the amount of effort they put in to get there is ridiculous. They can barely have one rest day, let alone slack off for a week or so.

Mesomorphs and endomorphs definitely have it easiest when they want to get into shape

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So you put in fat but not muscle?

On*

I am a mix between meso and ecto

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Yeh that's true. Shoulders and back for me.

I struggle to grow pecs.

Read a few good things relating to those breaking through into elite sports. Where genetics and hard training gets you to the cusp of being a pro top level athlete when you are in your late teens and then in order to make the breakthrough they are turning to performing enhancing drugs. There is a Tim Noakes radio interview about the prevalence/arms race of Steroids at colleague level football as folk try to gain the extra half stone or knock .5s off their 100m time. Or in David Miller bio where he likened the use of EPO as being akin to turning a pony into a race horse in a sport that was dominated by cheating, it was almost expected of him.

I've always found it fairly easy to gain weight and lose weight, can gain 1 stone per month and used to drop a stone in two weeks between track and cross country season. As i've got older the weight gain is far more prevalent, which is why if i'm not chained to the scales and exercising it can be a huge issue. Ruptured a tendon in my hand recently and put on 1.5 stone in less than 8 weeks. So on a diet now.

Doesnt help that your an alcy though does it admin?

comment by 2014 Edinspur - #333333 (U1109)
posted 11 minutes ago
Doesnt help that your an alcy though does it admin?
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Nah, that makes things 100 times worse.

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I think the biggest myth the fitness 'experts' have sold the world is the protein shake. No one actually needs or should take one.

Most protein shakes contain a protien based on milk powder, so you can get it from milk powder or milk, with the added bonus of actually get nutrition.

Pre workouts should be banned!

Only pro athletes who train twice per day have an actual case, but ever then its weak and quite frankly lazy.

Most people in the west already eat to much anyway, so minor diet tweak are all thats needed.

You do realise how much milk you would have to drink to get the same protein boost

Plus what about the likes of casein, hemp, pea, creatine etc?

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Lord,

How much protein does your body need without training? How much can your body absorb per hour? How much protein did/do you consume before you started taking shakes? And how much additional protein does you current work out level require?

If you don’t know the answers to these questions then how can you possibly know any of that. Protein consumption is full of myths and half truths, you are being ripped off.

And when finding the above out use actual scientific studies not mens health or studies by protein seller. Penn state done one in the 95, read that.

Edinspur,

Yeah it would be absolutely stupid to get the majority of your protein from one source wouldn’t it.

But you can get all the protein your body requires from real food. You don’t need any other supplement or vitamins because everything you need is in food and water.

Did you know using them can actually result in decrease in muscle performance? Didn't think so.

Protein shakes are the laziest and least efficient way of getting protein.

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Right first off you subtract body fat from your weight, your fat doesn't need protein.

So say your 20% body fat, that's 16 kgs off. You need enough protein for 64kgs not 80kgs.

You have also over estimated how much protein you need the American College of Sports Medicine say if you engage in an hour of physical activity a day you only need 0.8 - 1g of protein per kg of lean body weight. If the goal of your weight lifting is hypertrophy then it should be increased to 1.2 per kg of lean body mass.

So in reality you need at the very most 1.2 x 64 = 76.8g of protein per day.

Now other research suggests that the typical western man eats about 50% more protein than they need. So the chances are you were already eating the correct amount of protein.

Think about who tells you how much protein you should take and why! Protein companies have been telling recreational gym users for years that their protein consumption should match a pro athletes. All to make money off you.

Excess protein is stored as fat or urinated out, it's also bad for your liver, heart, kidneys, brain and your muscle development. It also dehydrates you.

Conduct proper research into what you actually need, not what the packaging or the guy at the gym tells you.

As I said all your protein requirements can be easily met by a good diet. If it impossible to consume naturally then as yourself if your body can really need it.

Actually, research suggests there can be benefits from consuming anywhere up to 2g per kg:
http://www.ncbi.nlm.nih.gov/pubmed/22150425

Whey Protein powders represent the best value source of protein (grams of protein per £ ) and the best quality protein (in terms of amino acid profile, BV etc).

And an excess isn't bad for your kidneys, heart etc:
http://www.biolayne.com/uncategorized/myths-surrounding-high-protein-diet-safety/

But you can get all the protein your body requires from real food. You don’t need any other supplement or vitamins because everything you need is in food and water.

Did you know using them can actually result in decrease in muscle performance? Didn't think so.

____________

This is a load of sheit btw. People use the 'protein shakes decrease performance excuse' based on a bunch of lies.

Yes if you use protein shakes instead of meals you can deplete performance (which is where the rumour started). However if you have it on top of your usual diet then it supplies your body with more energy.

DaStuGogg

Neither link has shown me anything that makes me think your typical gym goer needs a protein shake instead of a balanced diet.

Neither actually mentions how much or how a typical gym should get protein.

The best quality protein is found in food, whey is a milk based protein is it not? So that protein can be got from lowfat powdered milk. Thats cheaper than protein shakes. Fitness industry pehaps telling porkies again.

Edinspur

I didnt say shakes decrease performance, i said supplements can result in decreased performance.

And you proved me right in the next line as those who use supplements are less likely to eat a balanced diet.

And you proved me right in the next line as those who use supplements are less likely to eat a balanced diet.

__________

No, there are a few idiots who do. However the more informed use it as a method to improve performance on top of their balanced diet.

It says that athletes - anyone that performs in sport or physical exercise - can gain or retain more muscle mass by consuming a higher level of protein than the level you specficied previously.
Maybe the average gym goer doesn't need such a large amount of protein, but that doesn't mean their results wouldn't be improved by the consuming said amount.

And no, they don't need to get these from protein shakes either, but they are the most cost effective and most efficient source of protein.
Buying a 5kg bag from many internet suppliers (like MyProtein, Ironscience et al) can get you 20g of protein for about 25p on average - that's miles cheaper than sources from whole food or drink.

And yes, Whey Protein is derived from milk, but in its concentrate form, it has a higher biological value than any other protein source.

So it's not telling porkies: high protein intake can result in greater hypertrophy; whey protein is pretty much the perfect protein source; and whey protein is a much more cost effective source of protein than any whole food.