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[Oracle]

Sotos seriously, the body is weakened by a long-term high protein diet.

But if you want to bulk up just eat more eggs, fish, chicken and as Rebel said, nuts. You will burn off the extra calories if you are weight training anyway. Just stay off the "empty" calories, like sweets.

Thanks Orcale but if you eat a lot of chicken, fish and eggs isn't again a high protein diet? So whats the difference if you take protein with a powder? I want some supplement because I can't eat meat or fish more than once a day.

The difference is Sotos, that when you eat those natural things, eggs, nuts etc. they are already fairly balanced ... with fat. Protein eaten without fat is particularly bad at causing gout I seem to remember.

Those supplements are pure protein such as not normally found naturally.

If you really want to bulk up, say for 2 months (that should be enough to see a big difference in your body combined with exercise) then take them, but be aware of the fact your body is not necessarily becoming healthier.

BTW How many grams of supplement are they recommending per Kilogram of body-weight?

Because that is another erroneous factor .. just because someone is bigger, they assume they can take more grams of supplement, but the kidneys of a bigger person do not necessarily function better to get rid of the toxins from excessive protein breakdown products.

I realise you did not expect all these objections from all of us ... but I am so old that I know you can improve your body without gimmicks, just balanced diet and exercise.

[Rebel.Without.A.Pause]

I dont see the fascination in bulking up. Whats the attraction to it? It doesnt make you healthy or fit and your arms are constantly at 45 degrees when by your side.

[Sotos]

Rebel, I don't want to be like one of those huge bodybuilders that can not close their arms and their veins can be seen everywhere! Nothing like that at all!! That is the extreme and it doesn't look natural. I am talking about some increase in muscle and more definition. Oracle, I read that you should take 1 or 1.5 gram of protein per kilogram of bodyweight per day.

http://en.wikipedia.org/wiki/Protein_in_nutrition

[Rebel.Without.A.Pause]

Would you say you are quite a slim guy or a bit larger who wants to tone up?

[Sotos]

Would you say you are quite a slim guy or a bit larger who wants to tone up?

I am normal with a "correct" height to weight ratio. I want to gain a bit more muscles and tone up.

[Rebel.Without.A.Pause]

I am normal with a "correct" height to weight ratio. I want to gain a bit more muscles and tone up.

If you want to tone up then this is quite simple. Make sure your calorie intake is less than the calorie intake you burn. Also use diverse cardio techniques, never stick to the same routine. The longer you work out, the longer the body burns calories for afterwards. Dont just stick to the same cardio routine or same weights routine as this will stop shocking the body. You want to keep your heart pumping as long as possible during your work out.

If you have a diverse cardio and weights routine, you will begin to lose weight and tone your body. Keep carbs to a minimum and try to make them natural carbs like brown bread, brown rice etc. Stay away from from white bread and manufactured carbs like pasta because they are hard for the body to burn. The same with sugar, keep to a minimum and use only to give you energy. Think of food as the fuel you need to keep your body going and dont over indulge on what you eat.



Go to the gym and try three work out sets.

Eg...4 x 20 pressups
4 x 30 situps
4 x 15 squats with light barbells on your shoulder
4 x 25 medicine ball wasit twists.

Then say an overall of 30-40 mins cardio on 3 different machines.

Then the weights on the part of the body you want to work on.

After a while switch these sets around in different order or a little less of one and more of the other. Dont keep your work out routine the same and keep changing what you do.

Forget the supplements, you dont need them. Do your Google research on what a good diet consists of.

[Oracle]

Sotos I think you should follow Rebels advice (I may do the same from Monday ) .... and no way 1 - 1.5 grams pure protein per Kg body weight ... that was what I was afraid would be recommended.

Seriously your body cells will be suffering in such a way that cancer and so on would be a strong possibility .... I did the original research which is being expanded; but you won't hear about the results probably for another 10 years. Just believe me for now (unless you want a reference by PM).