Before I ask my questions, here's my weight, body fat and stuff based on calculators.

Weight 58kg
Height 171cm
Measurements:
Waist (at navel) 84cm
Neck (at narrowest) 34cm

Body Fat 20%
Fat Mass 12kg
Lean Mass 46kg
Body Fat Category Acceptable

Calc : http://www.webcalcsolutions.com/fitness-ca...y.asp?acctnum=3

My body type is an Ectomorph.

So I was wondering, since according to that calculator, my estimated body fat is at 20%, should I cut it down further before trying to bulk? However, being an ectomorph I lose weight really easily. I just got sick and wasn't able to eat well and I've noticed I've lost some weight already.

Alright, so now on to the questions :

1. What kind of Protein powder should I get and what's the optimum price I should pay so that I don't get ripped off?
I should be getting some kind of Whey Protein powder so a recommendation of Brand + price estimate would be great!

2. Do I only take protein shakes for pre/post workout? For the rest of the day, get my protein from solid food? Theoretically, is it possible to get all protein required from protein shakes / protein bars.
Just saying but, as long as I achieve the amount of protein I'm supposed to get for the day, it doesn't matter in what way I get it, correct? Though it also doesn't mean that I can gulp down 150g of protein worth of protein shake right? As the body would require time to absorb the nutrients and stuff. Is that why people spread the amount of protein they take throughout the day in 5 - 6 meals?

3. Does amount of meals per day (specifically meal times) affect results even though I still achieve the amount of calories I'm supposed to get?
There's lots of people talking about eating 5 - 6 meals per day but would it be okay if you ate 3 meals per day but with the same amount of nutrients for those 5 - 6 meals?

4. I can't do squats. Not even on body weight. The more lower I go, the more my heels raises. I try to force my feet flat but then I lose balance as I go lower. I've researched it online and it has something to do with my hip bone flexibility? Anyone faces the same problem and can give some advice on what I can do to correct this? Currently, I'm trying to force myself to stay at the squatting position and hold on to something then slowly let go, try to gain balance and if I lose balance I just hold on again. I wonder if that works?

5. How would you warm up? I've read that you use lighter weights than the weight you usually use. But how light exactly and how many sets/reps? Or does it depend on individuals?


Thanks for your time!

Cheers

This post has been edited by Kokonuht: May 19 2013, 04:06 AM

the rest of the q u are just to lazy to do a quick google search.

but i'll answer the q on heels raised when squatting - it's actually more of ankle mobility. adopt a slightly wider stance, just slightly wider than shoulder, and toes pointed slightly out. dont overdo, and you'll be able to squat ok.

usually u dont need to know everything..u just need to start doing something. read the stickies.

Will try that out, thanks. As for the google search thing. I actually did a lot of google searching just that I guess I didn't think of google searching the questions above o_O. Will do some more google searching. Thanks.

And yes, I do read the stickies. The reason why I want to know more is because right now I'm having exams, planned to start after my exams are over. I prefer to have some preparation before just walking in.

EDIT : Did some googling and had lotsa questions cleared up. Up there's the remaining questions/clarifications.

This post has been edited by Kokonuht: May 19 2013, 03:45 AM

1. Go for cheapest whey from reputable brand. Dymatize whey isolate 10lbs is Rm260. Its cheaper if u buy big quantity like 10lbs instead if 5lbs. For beginner we just require regular isolate/concentrate protein..so no need for advance type protein.

2. take it when u need extra protein.. preworkout if u are doing cardio. post workout after lifting weights. aim for 1.4 grams protein for 1 kg bodyweight everyday..using food and/or supplements

3. No. its a myth.

4. do more prisoner squats.. box jumps, jump rope, lunges, high knees..stair running exercises would also increase flexibility for that area.

5. Depends on you.

Tumpang tread.. Im a beginner too.

Is it ok the start with smith machine squats? I read that it causes injury due to fixed position?
Thanks

To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional barbel squat, you are putting more strain on the feet and ankles.

if u wanna barbell squat more, barbell squat more.

Dare not do barbell squat since i train alone..

I trained alone and I never have a problem with squatting alone; without power rack. Just the normal squat stand without any safety. So, how safe is that? Depends. First you need to know the technique to bail out on a fail squat. Once you know, that you can squat to fail without risking any injuries. Second, you need to know your limitation. Train to failure is a big NO for me. Third, I do box squats.