Hi all sifu! I consider myself as a noob in body building here, I just started like 1 week ago, been through some videos by Sean Nalewanyj about spot reduction and etc. Yet my understanding to body building is still very little, I am still not quite clear about those terms used in body building though i went for some readings and stuff in the forum and notice some very long and powerful explained writings in the forum, it still looks complicated to me therefore I wish to clear my doubt on nutrition and clear my direction for further reading.

My weight is 53.4kg and 165cm height and did my calculation that i like roughly need 2600 calories perday to increase my weight. I havent taken and protein whey nor mass gainer or any powder yet, instead, I am pumping myself with real food such as rice, milo, white bread to fill up the quota. I am currently looking at GNC Weight Gainer 2200 as intro by my friend. I am not very sure whether I should take this weight gainer as it gives alot of carbohydrate to my body.

http://www.gnclivewell.com.my/product_info...id=242&cPath=46

While at the same time I am aiming to lose my belly fat by doing treadmill for 20min everytime i hit the gym(3 times / week), and some dumbell workout to build my muscle. I understand that spot reduction is not possible, so I am trying to reduce my body fat at whole.

Somehow a video by Sean Nalewanyj mention about how protein "helps" in losing body fat, yet I am not quite understand how does it work and might have some misunderstanding on the topic.

After the explanation above, my question is should I get something that focus on protein aka protein whey, or mass gainer with lots of carbohydrate?

I heard GNC is kind of overprice and kinda hardsale, can give me some direction before I went into wrong way?

Please don't flame on me coz I am really confused with the stuff I read and how it can be applied to me.

Thanks so much!

if u want good weight gainers you should try gaspari nutrition or optimum nutrition serious mass.
http://egonutritions.com/shopping/ <<this website has many options to choose from.

if u wan to get big, u hv to do compound moves.
deadlifts, squats, dips etc

get a protein blend.
personally i like dymatize elite gourmet

afaik, protein does helps in losing body fat, if u follow the more protein less carb diet. in that way, your body will burn the fat from your body for energy as there is less carb content in your body, while the protein will develop the muscle growth. something like that. im new to this arena too, same like you

Try not to rely on supplement first.. Fix your daily diet and make compound exercise - leg, back and chest as mentioned by ijnek...

1g : 1lbs = protein : bodyweight.. maybe u can go as 1.5g : 1lbs

1. diet
2. training
3. supplement

discipline

Thanks for all the reply!

To fill up the 2600 calories perday by eating real food to me is, very very full and non stop eating, and pricy. I am taking
Primary food source for carb
- rice
- bread
- milo

Primary food source for protein
- chicken breast w/o skin
- egg
- perhaps banana, i hate bananas

Is my thinking correct to replace real food with supplements which gives the same amount of nutrition?

This post has been edited by helven: Jun 29 2011, 11:33 AM

Revised

2600 Calories / 5 to 6 meals a day is just 400 -500 calories per meal. Separate the meals(2 - 3 hours). After a while you'll get used to it

This post has been edited by razorboy: Jun 29 2011, 11:32 AM

either a whey + whole food or mass gainer? I will suggest go with whey + whole food because its cheaper .....

You need to eat enough protein if you want to build muscle. Try to take protein 1.2-1.8g per kg of your bodyweight.

btw, Banana is not the source of protein. Banana is carb food.

Thanks for revise my meal. are there any fruit or non-meat which gives good protein? I guess fruit / vege will be much cheaper compare to meat

Nope. Try to buy in bulk for your poultry and steak from the wet market. I'm sure Auntie/Uncle selling will give you discount when you buy regularly

1.5g of protein per body pound
2g of carbs per body pound
Keep a little bit of fats in there, Un-saturated ones. Olive oil, fish oil. Natural occuring fats from your lean protein source.

If you're not too keen on weighting your food, look at your fist. Palm size protein, Fist size COMPLEX carbs and maybe quarter palm size of fats would do the trick. This is just eyeballing your food. May not be super accurate but wouldn't be diverting too much from it.

P.s - Understand carbs and protein go hand in hand, Carbs VS protein isnt gonna bring you anywhere. Keep the carbs and good fats in your diet.

This post has been edited by razorboy: Jun 29 2011, 11:54 AM

wow body recomp....pretty hard even for seasoned bb...newbie summore.
dunt worry so much la....if u need mass gainer n at 53kg, thats mean u dun eat enough.
eat more & keep eating

lol, I just wanna know more when im on the track. I am affraid of losing my weight when i do cardio(mainly to lose additional fat) and weight lift while not enough nutrition to support.

53kg, yes, i dont eat enough i guess. Food just dont attract my attention
So I was thinking powder might help.

---

Added on June 29, 2011, 11:54 pmI was searching around at bodybuilding.com and found this whey protein Dymatize Elite Fusion 7. By looking at the review here http://reviews.bodybuilding.com/Dymatize/Elite_Fusion_7, this thing has quite a good review. Will it suit to a newbie like me. I repeat my weight is 53.4kg, 165cm height, hit the gym, 3 days / week, doing 20min treadmill and weight lifting for muscle building.

Please comment

This post has been edited by helven: Jun 29 2011, 11:54 PM

Hey man, remember this,
How much calories dictate whether you gain weight or lose weight
Type of calories will dictate what you gain or lose.

I always think in this way, I have a quota of 2600 calories needed perday for weight gaining. My pre and post workout meals are real sux because it is not very convenient for me to get those chicken breast and stuff as my food is always prepared by my mom, it takes more than like 45min from gym to my dinner, thus i have no control on this. I was thinking to get a protein whey to fill up the quota and important period of post workout.

Im very unsure which brand / whey protein to get as there are many in the industry with similar "spec"

Anyone, sifus, please correct me if my thinking is wrong with "eat by fulling the daily nutrition quota"

Milk, cheap protein, easy to procure, easy to prepare.
Milk + quick oats + microwave 2 minutes = awesome fix. throw it in your mix. if you want calories go full cream.

Thanks for enlighten me for MILK.

White flour of death !!!!!

JUst remember to reduce your white flour intake

And also eat most of your carbs in the day

Basically cutting fat and building buck is kinda oxy-moronic why??

1. To built bulk u need carb
2. to cut fat u need to cut carb and go on protein

so basically both contradict each other IMO. However still can be done but don't expect fast gain in bulk nor fast lost in fats as both going the other way.

Best is to cycle the gaining phase and then go on cutting phase ala traditional way but with some minor modification.

1. When gaining phase, consume complex carb and minimise on FAT intake.
2. When cutting phase, consume glutamine to maintain bulk and force body to burn fat instead. Go on a high protein low carb diet.