2 questions

[robert13]

when i started to workout my goal was to lose fat and gian mucsel but i found out that is pretty much impossabal. so i'm going to fucus on one goal at a time so i want to lose about 10 or less pounds of fat on my stomect so do you have any tips for me i want the 6 pack before i try to get big.

question two can i depend on whey protein i'm 125 lbs so can i get like 100 grams of protein from whey.

p.s i know any diet will harm my growth in the long run but i'm here now and fat oh yeah sorry about any miss spellings.

 

[bred2k4]

a healthy balanced diet is what you want, and that won't damage your growth in the long run. whey protein is the best supplement for building muscle mass but it doesn't do the hard work for you. diet is key but you'll also need to get a cardio-vascular fitness regime organised.

 

[WOLVERINE1]

robert13...

don't depend totally on whey protein. eat egg whites, tuna, red meat, chicken, pork, cottage cheese and nuts. you can easily make up the 125 grams a day you need eating that. whey protein should only be used if you cannot get the protein requirement from eating real foods. however, some may think differently, and those who do should voice their opinion to give robert some tips.

 

[phaledax]

spot reduction is a myth, this means you can't do 10 million situps and loose fat from your tummy only. taking a protein shake after (post workout) is best, this is the time when your cells need the nutrients, in addition taking somthing with a high glycemic index (GI) will help spike your insulin which will in a nut shell help stick nutrients in your cells, (dextrose) is commonly used.
the rest of this I created on a previous post enjoy.
1: to lose weight you need to expend more calories (C) then you consume. lets say your maintenance is 2000c a day so you would want to lower you intake 100-500, which would be 1900-1500c a day.
2: cardio very important some say it's best first thing in the morning on an empty stomach. it's running/swimming for an houre (slow cardio) there are many cardio programs like HIIT or (fast cardio) a mix of slow and fast is best, doing cardio 4-5 times a week.
3: eating healthy thats pritty obvious, eating 6 times a day (small meals) a multi-vitamin and some kind of EFA(essental fatty acid) is benifital like flax oil, fish oil, or some olive oil is ok too.
4: weight training: building muscle will help burn more calories, you can try this one or find another that suits your fancy

3 way splits A 3 way split gives you plenty of recovery time and is a good way to split your routine. You always have at least one days rest before your next workout. Fit in any cardio you want to do on the off days and fit in abs once or twice a week as suits.

Absolute beginner (Do 10-12 reps per set. Leave squats, deadlifts, barbell rows, etc.. until you have a couple of months training under your belt.)

Monday Legs/shoulders

Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Standing calf raise (3 sets)
Seated dumbell press (3 sets)
Side laterals (2 sets) I prefer seated

Wednesday Back/biceps

Wide grip pulldowns (3 sets)
Seated rows (2 sets)
Hyperextensions (3 sets)
Shrugs (3 sets)
Barbell curls (3 sets)
Hammer curls (2 sets)

Friday Chest/triceps/forearms

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets)
Overhead dumbell extension (2 sets)
Wrist curls (2 sets)
Reverse wrist curls (2 sets)
if you have anymore questions or if somthing is not clear give me a post.

 

[abear]

food first. supplements only when needed. we were meant to chew food, not to rely on pills and powders.