muscle protein I don’t know what to do !!!
hello I am 1m85 for 80kilos, quite square, I have a lot of stomach and I eat well but a lot. I enrolled in a gym to build muscle to acquire an athletic body lol and also to develop my strength.
I do 3 sessions / weeks of 2 hours including training, and this for 3 months. At first glance, nothing has changed I lost a little weight because I watch my diet but otherwise visually nothing to report I did not take a shoulder, no abs, no biceps or short triceps physically I did not change. I’m pretty macif though.
I have talked to others who started at the same time as me and who have had much better results.
they told me to take protein, at the gym I took the scientec nutrition leaflet and chose to follow the diet program for strength sport:
pure performance whey
gainer creapure 3000
pure prenium whey protein
pure prenium portein 95
all this in cure of 1 month to, I believe 3 taken per day.
do you think this is a good program? knowing that I have a good session loaded with 15 min of running and that I have absolutely no results? I need to build my muscles for aesthetic reasons and to develop my strength! in addition with all its brands its different products I do not know where to go …
if you have ideas to give me, programs, tips to help me do not hesitate to
thank you soon !!
if you don’t get results, either rest or diet, or training is bad, or all three.
It’s not the supplements that will change anything, especially if you take them badly.
Why take a 1 month cure?
in 1 month do you think you will change radically or koi?
already if you started the muscu it is normal that in 3 months the changes are not huge
how do you eat? (number of meals per day? and what near each time?) is it your training?
thank you for your answers so training on guided machine loaded now at 30, 40, 50 and 60lbs, 4 series of 12 repetitions for each machine, shoulders, back, biceps, triceps … so session of 2 hours three days a week with one day rest between each session. normal diet without excess eggs, fish, meat, vegetables, fruit, yogurt and 1l of skimmed milk per day (it seems that milk is very good for the muscle), not too much alcohol, not too much oil or butter, well banal and classic, what 3 meals / day without “snacking” !!
abs: 5 series of 25 (15 or I go down to the bottom and 10 or I stop halfway and I go up, I think it’s cladding right?)
ah yes about 1mn of rest between each exercise. well basically how long it takes to gain some muscle because it doesn’t change much lol !!
for protein the program is 1 month renewable cure.
Thank you for your future responses
the thing is that if you get 12 repetitions too easily that explains why you may not be taking! then 1 minute of rest can be a short hair finally it varies according to the people what (in general it is from 1 minute to 2min, 2min30)
for the milk not exactly a lot of nutrients in the milk are not necessarily good, too many easy calcium for the bones, with age we digest lactose less and less well etc …)
try to make a 4th meal a day do
you eat directly after your session?
yes I eat immediately after. more milk? ok anyway 1l per day that’s too much I think … I have to reduce the repetitions I go to 8 ?? are there plenty of them that only make 8 ??
Thank you for your answers
if it’s been a long time since you do sets of 12 yeah you can go to 8 reps on the big exos (di, dc, squat, sdt, weighted traction etc …) and for example to 10 reps on the insolation exos