Hi lowyatian,

Would like to seek advise on how to start body buiding?
I am a fat person with big stomach and a whole lot of flabby fat around the tummy and back.
not sure why all concentrated there and thigh too.
Height 175 weight 88kg

1. What whey protien to take? I heard my friend said something on N.O
2. where to get them

Hi Q-C.

I'm glad that you decided to take up body building which I'm assuming to change your body image, congrats on that. First of all just try to understand that this is a long commitment and not temporary thing where you do it when you convenient and quit when it gets too hard.

Different people have different fat storage and tend to accumulate fat in different places more than the other.

To answer your question:
1. You don't need to take whey protein to lose weight or when you start bodybuilding, better going with whole foods to get your protein needs if its possible, whey protein is just for convenience sake to get in protein. So what you have to do is, set a target calorie to achieve and be accountable for every single thing that enters your mouth. Count the macros/calories in EVERYTHING. That is a way to know and gauge how much calories you're having in a day to day basis and the results might surprise you. After that you can think about catering the calories to the calculated calories required to lose weight.

2. Doesn't really matter now does it? But you can get them from any reputable online sellers MMC, BMF etc just to name a few.

Good luck in your journey bro

The stickies contain all info that u'll need as a beginner, a great place to start bodybuilding.

Whey protein is not a must. And u could find them just about everywhere those days, the internet, physical store...

Incorporate basic strength training and focus on your larger muscles groups first, no need so much isolation work for smaller muscle groups. You need to cut down on your fats before you can see any definition so best you try to incorporate cardio and count your macros geared towards fat loss. Once you have gone down to an acceptable body fat % or once you physically look like you've lost most of the excess fat you can start incorporating intermediate - advance bodybuilding moves and increase your food intake to bulk and build up your muscles. Bulk wisely tho, I see alot of people making the mistake of not even knowing how to bulk and just eating anything and everything in sight thus making them gain a ton of fat again. Personally I think macro counting is the way to go. If you don't like it then count it once and make a meal plan and just follow it daily. Protein is not necessary now. It's only later on when you have higher protein intake that you physically cannot chow down that much eggs and chicken breast a day then yes protein is a great source to help you and also save $$$. But if you can eat whole foods to meet your goals then no need for supplements.

Read the stickies and you'll make benefit from there

^ This.
I benefited alot from 2 nights of reading stickies.

I'm gonna be blunt. If u expect ppl to feed u with info, then expect to fail in yr weight loss journey. Success comes to those who search. The internet contains millions of info. Some bad some good. I remember when i know nothing abt weight loss. Wat did i do? I eat less (common sense). And i search and i search and i browse through the net for information. Devouring any sane advice and applied it to my own journey. That being said, the desire must come from you and you alone. Otherwise u bound to fail. Tats a fact

I spent around 3-4 days reading all over pages of this section and it help a lot

I highly agree with this, I read and read and read like literally hundreds of articles and watched hundreds of videos on training, nutrition for like couple of years to fully grasp and adopt the message and yet people around me are like how do you know what to eat? how do you know how much to eat? why do you do that exercise? maybe because I learn and trial and error on myself for years? Sounds more like a rant though haha.

build up ur muscle 1st before you take whey protein.
you do not have enough muscle to consume protein yet..

Stop posting broscience. You have no idea what you're talking.

oh, you are right, You have no idea what you're talking neither. I do not know whether you are nutritionist or pro body builder neither.
everyone is free to comment here, IMHO, TS just started for body building, try to reduce the fat and build up muscle 1st. maybe start to take whey protein after 3 months. protein from normal diet should enough for his muscle currently, it is a waste for him to take whey protein since his body cant actually consume much protein.

1. Traning: https://forum.lowyat.net/topic/371250
2. Eating: https://www.iifym.com/iifym-calculator/
3. Nutrition: http://nutritiondata.self.com/

Youtube channels:
use the channel search function if you found they have too many videos

English
https://www.youtube.com/user/athrall7 (great exercise form channel)
https://www.youtube.com/user/NalewanyjFitness (this guy no bullshit and no sellout)
https://www.youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ (fun channel)

Chinese
https://www.youtube.com/user/RockieBurnz

Tips:
https://www.youtube.com/watch?v=EHIgxr-Yb58

Myth Buster:
https://www.youtube.com/user/NalewanyjFitne...arch?query=myth

Other good youtuber:
Omar Isuf
Candito
Elliott Hulse (watch his old video)

Start walking to a gym.

Both of you calm down. chenhui87. Protein is protein. It's fine for beginners to take whey.

Not entirely correct. By know he has no ability to differentiate good and bad info, feed one with suitable amount of good info is a way to help people with 0 idea, but not let them abuse it. Remember the first day you went to school / college, ain't you need teacher to feed you info, gives u a rough direction, ain't you're given a syllabus to follow until you can decide your FYP title?
I've been there, I am the one that needs people to give me direction every time i step into new area, I will screw up if I go by just reading alone, without throwing question.

He's doesn't actually need to build up muscle 1st to consume protein, everyone needs protein to keep their body survive, even my mom needs it. Technically no one born with 0 muscle or else they cant move their body. If he starts to lift, he needs the food to repair the muscle. He can take whey if he don't like chicken / egg / beef, despite he is losing benefits from real food. It is just a personal preference on choosing food. Who knows he has thick wallet

Off topic.


This post has been edited by helven: Mar 28 2017, 01:33 AM

I didn't said our body do not need protein, I just assume as a beginner, protein from normal diet (chicken, beef, mutton, soybean ETC) should be enough. As you said, most of non-bber, the outsider, beginner, thought protein = magic food that build muscle. this is why I suggest not to take whey protein 1st, many beginner thot once he start to take whey, the muscle will grow
focus on the work out and correct posture 1st. whey protein is not cheap unless he has a think wallet, who knows?

there are many fitness apps can be downloaded from the playstore.
I am not sure whether there is any trainer in ur gym, if have, you may ask them for assistance.
if you have a thick wallet, you may hire a personal trainer.

Well in case u dunno, darklight is a personal trainer i believe lol

This post has been edited by bafukie: Mar 28 2017, 02:08 PM

Then don't assume.

I am a doctor and a fitness coach.

he does not provide much detail, we can make lot of assumption for discussion.
this is the purpose of forum

TS didnt even reply to anything.

Really really bad way to judge a person's fitness knowledge. Got alot of personal trainers who have model like bodies built on steroids and give absolute trash rubbish advice.

TS just google this terms: IIFYM, Calorie Deficit, Calorie Surplus, Macros, Micros, TDEE, HIIT Cardio, Progressive Overload, Compound Exercises, Isolation Exercises, Push Pull Legs. Spend 1 month learn those and your set.

Started.
1. Food intake control
-rice to the min
-cut down sugar
-cut down carbo
-taking eggs every morning for breakfast
-taking stevia coffee
-more walking
-cutting down on the weight and fats first.
-doing cardio (jogging)

Feeling better going to do weights soon

well, i'm on my way to get shredded body. I use fitnesspal app, track my macros and program my own training.
week one out, seems to be working. go find #12weeksbodywreck

U implying darklight is on roids?

I'll be here with my popcorn. This thread is heating up.

wow its like your saying i take steroid eat sleep repeat can get muscles like ronnie coleman? or even you? serious ah?

Like that means every1 should take it and stop going gym and dieting. Just take steroid and sleep eat. Thanks for the tips

Hmmm.......... I get this all the time bro. Unfortunately they don't see 15 over thick workout journals filled to the brim with logs, program designs, planned deloads and poundages etc. It happens.
Fact is i've been training a shit ton long time and if i don't look at least comparable next to a lightly enhanced user, something is wrong with my training.

Zzzz thread derailed. Guess mod can close alredy

looks good to me.... TS follow his tips you will get this type of body. ITs so easy.

TS is missing after open thread~~~

lol dumbass you can take all the steroids the world can offer and you will still not come close to Zyzz's level of aesthetics.

You definitely didn't read the stickies here did you... Jesus.

Also, in response to the heated debate (somewhat) above



This post has been edited by kshen: Mar 31 2017, 12:16 AM

Now i know why nowdays gt less ppl replying in this sub

It's bcs thread like this again and again

youtube: keywords
chest workout
back workout
shoulder workout
bicpes / triceps workout
leg workout
squat
deadlift

Cardio sendiri sukak, jumping rope, run at park, piap x2 with awek. You choose.

eat=healthier ---> healthy

x need makan those whey protein first, waste masa + $... u can maintain baru cakap.

Hahaha... Too bad I finished my pop corn before reading this thread. Conclusion of this thread; roid and invincible to advice.

C'mon guys. Mesh is not wrong in his comments and he has not indicated DL is enhanced. And by taking him out of context, you are saying that DL gives rubbish trash advice?

Whatever he said about googling those terms are all legit. That is where a beginner should start, and where we should always re-visit those so that we don't sway away thinking that we know all.

Yes we are simply saying that your focus should be on how much dedication one puts into his goals and not excuses.