Little_Kev

Hi, im new to training and following the comments i had on my picture post recently im looking into how to improve my diet.

At the minute i eat 3 meals per day, but alot of fruit in between (id say about 3 to 4 peices per averege day.

i dont want to bulk just yet (got a holiday in August) but i want to improve on what i have both with size and definition.

i recently started taking creatine tablets, basically to aid recovery because i train quite hard. Someone told me they encourage muscle growth aswell (which is handy) but the bloke in Holland & Barrat @ the metro center told me this is only possible with the powder, not the tabs.

Anyway, back to the point...

If i start taking protein shakes will it encourage alot of fat growth. My mate is taking it and he has a kanny layer of fat over his muscle which hides all the definition, although i dont know his diet, but this is putting me off a little bit.

Any comments good or bad will be appreciated guys!

Need as much help as possible :confused:

alext

Its all about diet mate. eat roughly 6 meals a day. eat every 2/3 hours with some protein in each meal. Creatine tabs are ok if they are ethyl ester form or an advanced creatine but plain mono would be best in powder. thats just the basics mate prob best to post up diet to see how to improve, alex

and protein shakes wont make you fat if you incorporate them properly into your diet, after all one average serving is about 90kcals

ajfitness

the only sort of growth it will encourage, (providing your training is good and your diet is nailed) is MUSCLE growth!!
read the back of the protein tubs and aim for one with a relatively low calorific content, (as you mentioned your not looking to bulk just yet) and consume it immediately afer training.

if for any reason you started putting on a 'fatty layer' just up the cardio and you'll be fine. besides, lower body fat gives the appearance of a more musclular defined physique.

best of luck to you.

Nine Pack

Once again, the standard of knowledge in H & B has excelled itself. I go to a GNC store for some things & always end up giving the manager advice as he knows I'm a BBer & a CNP distributor. I know they don't pay much there, but they could at least offer proper training to the staff.

Anyway, protein supplements are only convenient sources of food, so have no more likelihood of making you fat than eating chicken. You only accumulate fat when you eat more calories than you burn & use for repair/ growth. You do need a slight calorie overspill to grow muscle, but only about 500cals a day over the normal amount for your body. Your mate is obviously taking too much on board, most likely from too many carbs & not the protein.

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genesis

I was in holland & barrett not so long ago, and i overheard some bloke ansking the young girl who worked there where the vitamin b12 was she was having a look around and said we dont seem to have any we do have some b6 though if you take 2 of those that will be the same as taking 1 b12, i had to butt in and subtly expain the differences between the b vitamins

bassline boy

ha what a dumb cow!

skipstaylor

Least she got her maths right!

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SportDr

That is priceless!

SD

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EXTREME

Kev, you can't really get fat on protein powder unless your carb intake is pretty high because protein can only be stored in your muscles. Protein can be converted into carbs which could possibly then be stored as fat but its quite a long process which in effect will burn off a lot of these calories during the conversion process.

But if the protein powder is a mass builder with its higher carb content that could lead to fat storage and if you mix your protein in milkm rather than water that could lead to fat storage/water retention.

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