I just started strength training about 2 mnths back. Started hitting the gym to essentially lose the belly and get a more toned and defined body. NOT to get big or bulky.

Been reading the forums and stuff online and it appears that even if u dont wanna be big or put on muscle mass, to get a leaner and more toned body, protein supplements is a must. is this correct? would these supplements make you get fatter?

if so, where do i start? i did some research and think i should use whey protein and casein. am looking at ON Gold Whey (one serving split before and after workout) and ON Casein (one serving before bed) on training days and the same amount on non training days. is this too little? is this even the right thing to take for my goals- not get big and not get fat.

generally, the prices i see for these products online are RM180 and RM200? good deal? can someone tell me how much GNC stores sell them for? i prefer over the counter transactions as opposed to online buys.. or suggest other stores in klg valley that has good prices.

any other helpful info is appreciated.

P/S: i know there are lots of threads on this issue but none that i can find that helps me answer the above. if there are- pls let me know.

Joe

If you want to lose weight and look lean, you just have to burn fat, but it look kinda dumb if you have six packs with small build.

Since you don't want to increase the size of your muscles and get bigger, you don't need much protein. Protein supplements are for people that are building muscles and can't get enough protein their their normal diet, which is almost all of us.

About which protein supplement to choose (if you're going to get one), I would say they're mostly the same, check the amount of protein per serving and get the one you that meet your needs.

By the way, wat is toned body?

@Jamis - my bad. should hv clarified.

my understanding of a toned body is not skinny with the muscles.. sthing like what most long distance athelets hv.. but that u are neither fat or thin and u hv muscles. when i said big/bulky- i meant my long term goal is not to get so totally ripped and that i hv problems scratching my back or i cant see my neck in the mirror. no offense to those seeking to get their body that way- to each his own. just that i would look ridiculous- my height is only 165. i would like to have bigger muscles though.

thanks.

If you wanna to have a marathon runner's body, then you still need some protein. But you don't have to take as much as a bodybuilder. And your exercise, should be focused on high reps and low weights, mainly endurance exercises.

This post has been edited by monochrome1234: Jan 8 2010, 02:05 PM

I would suggest like this
Supplement :
Get Something that could increase your metabolic like Universal Hard Fast.
http://egonutritions.com/shopping/index.ph...products_id=328
Or Whey + Carnitine + flaxseed Oil.

Training :
Perform HIIT - High Intensity Interval Training

This post has been edited by arekey: Jan 8 2010, 03:31 PM

get ON 100% whey protein , and Casein, BCAA Pills , Ergolean AMP+ . Also get Multi Vitamin

bos, u talk as if getting big is so easy....

not necessarily...if you can get protein source from solid foods, supps is the last thing to get on your list...

if you insist on trying a whey, i personally suggest you take ON 100% Gold Standard Whey or Dymatize Elite Whey...go to the garage sales section and look for cy6ex, muscle_fuel, reyzai or you can visit bata's website...purchase them online, much cheaper...

i think GNC is selling them around RM320 ~ RM340...

good luck on your journey...believe in yourself bro, you can do it...

as for the toned thingy, i believe you want a figure somewhere like this ??

Or 4Rings... cheapest whey. 5lbs for rm165 choc flavor. rm150 for 6.6lbs no flavor.

no flavour means? Taste like mineral water?

Like pure creatine ?



TS: No matter wat, u will owas need sufficient protein, even if u wan to lose fat and have ur "toned". And to lose fat is all about ur diet, supplement should be ur second concern. However, for protein u can go for scivation, EAS or ON, no need to go for those muscletech or watever tetek they r selling.

Anyway, dont ever think that getting big is so easy like as if i lift 1 reps i got 1 inch in my arms.

im also on the big side . 103KG . my actual weight is suppose to be at 70KG by right.
earlier on, i saw this supp?
ON 100% whey protein , and Casein, BCAA Pills , Ergolean AMP+ . Also get Multi Vitamin

Now im taking Fat Burner . my strategy is to cut out the fat first using Fat Burner and Physical Exercise.

I do take carb like Roticanai in the morning and noodles especially in the morning and afternoon . I had my dinner as early as 5pm sometimes. does this work?

if i were to take protein , which brand is preferable for me without adding more bulks to the body?

taking a fat burner supplement and doing Physical Exercise alone wont cut it.

Be more specific, what sort of physical exercise are you doing? resistance training or endurance training? do you do enough cardio?
Burn more calories than you take in daily?

Most importantly, what you eat is essential in loosing fat.

Taking a fat burner and eating roti canai every morning will not get you anywhere. roti canai is strictly taboo in the fitness world!(unless its a cheat meal)

that negates the use of fat burner in the first place


Chow

GNC member Price for ON 100% Whey 5 lbs is RM190

This post has been edited by arekey: Jan 11 2010, 08:45 AM

Ok i think i have to re-strategise my eating habits now. probably just make roti canai once or twice per month instead.
i do more cardio workout such as running and push up , three times a week. One hour per day. than means only 3 hours per week. i think i have to increase the hours here.

i dont intent to slim so fast as i heard its better to slim down gradually .

@diablokun & @jamis - thanks. yeah, hv been increasing my protein intake from solid foods. though it does not come close to what the supps would gv me.. think that should be alright for my goals. will see how it is in about 2plus months and reconsider if supplements may help.

@thetorch - mate, am not saying getting big is easy.. i am aware its not. but if getting big is the ultimate goal- u would wanna be starting off in the direction to head to that goal- and hence since i am beginning, the need to clarify that is not the point i wanna head to so the sifus here wont misunderstand me

reduced again? was VIP price Rm 199, normal price around rm 230


Chow

Roti Canai??? that is the among the most NO NO NO food... one roti canai and u must run 4 to 5 km to get rid of it...

TS..tumpang k..thx
im a frequent at mamak..lols,if no roti..wad other food can we take in mamak?...i oso wan start building muscles n tone my body...so if u guys can compile a 'NO to wad food' list..will be GREAT...esp malaysian foods..hehe

tat will be a LOT of foods in da list~-.-

I think it would be easier to say "NO to mamak"

Hey, you guys know what would be a great idea?

A restaurant for bodybuilders/strength trainers. unless there's already one....which i would like to know where..

if there is only one, their peak hour is 24 hours -.-

but for those who work (esp office hour)
we cant run out of such as mamak or mixed rice shop..

Dear joeaverage,

I would recommend a basic stack for you which includes whey protein. Yup, the ON 100% Whey Gold Standard you're considering sounds great and a creatine supplement (which should be loaded and taken with glucose. google it). Try Egonutritions'own brand for the creatine. Most creatine are produced in the same factory so Ego's the same as any big brands. And if you have the budget, the casein sounds good too.


And Jamis has asked the right question, "What it toned?". There's no "toning" muscles. That's a term used by people who are afraid that their bodies might turn bodybuilder-ish. But that's wrong. Even if you want the Brad Pitt, Ryan Reynolds or Taylor Lautner body, you need to gain some muscles, just not as much as bodybuilders. So don't be afraid to push hard in the gym. All the best in your pursuits for your dream body!

thanks wildcat. that was helpful.

cheers!

Is milk good for the beginner versus protein supplements?

Milk is nothing compared to powdered protein la. It's no match. Powdered protein absorbs a lot faster and has high biological value, making it by far more effective than milk in terms of building and repairing muscles.

I have read all your pro advice on protein supplement , for protein stack , do whey and casein do better or can i use BSN Syntha-6™ 5lbs which claim to have

Product Highlights:

* Sustained Release (up to 8 hours of amino acid nitrogen delivery)
* Multi-Functional A.M.-P.M. Protein Blend
* 6 Different Ultra-Premium Proteins (nutritionally complete/complete amino acid profiles)
* Active Protein Utilization Enzymes (Aminogen® and Papain)
* Branched-Chain Amino Acids and Essential and Non-Essential Amino Acids
* Medium Chain Triglycerides (MCTs), a fast-burning energy source
* Glutamine Peptides
* Great Source of Fiber
* Aspartame Free
* 7 'ridiculously' delicious flavors

which last 8 hours

that half the price of whey and casein......

Can someone advice me , which one do better ?

Thanks

can i know what is casein and creatine? thanks

BSN Syntha-6 is a well known protein blend.

That being said, it contains a conbination of various proteins, slow,medium and fast release proteins as im sure you are aware off.
If its really half the price, why not?

The question is, when are you planning to consume this? Typically post workout, you'd want something that acts FAST >> WHEY.(you dont really need a blend)
For other times such as nighttime and maybe morning(where you want a steady release for a couple of hours till you get your day running), protein blends are king.

This post has been edited by tineagle: Mar 11 2010, 08:00 PM