Protein and firming up.

Nath

One of my mates made a comment last night that he thought my physique was lacking and that i looked a little 'puffy'. I attributed this to the fact that my diet has gone to sh#t lately so I'm prob carrying a bit of extra body fat. He however blamed it on my supplementation of protein. I have a protein shake following every workout and will often have one before bed. My friend reckons that I shouldn't be doin this and I should just stick to good food. Idid point out that it's not easy to get the protein I need when it takes me half an hour to get home so it's at least an hour post workout before I can get food.

He then proceeded to tell me that I go to heavy in my training and should be lifting much less weight with much higher rep range and stop doing sets of 5-10 reps of heavy weight. His conclusion was that if I laid off the protein and changed my workout it would firm me up and get me looking leaner. Thought I'd run it past you guys and see what u think??
Thanx all!!!

scottswald

first off, i've never heard of anyone getting 'puffy' of protein shakes, just about all of the pros use shakes i would imagine they are a better example than your mate.

secondly, if anyone tells you that your working in the wrong rep range, dont listen to them. everybodys body is differant and its a case of trial and error to find out what is right for you.

i hope i have been of some help to you.

Nath

thanx man, I was a bit pis#ed off to be honest, I bust my hump in the gym and it's annoying when u get critisism off someone who doesn't even really train!!
He may have had a point about the different training method tho, whats the general thinking about higher rep ranges?

scottswald

as i say, you really have to try differant things and see whats best for you

remember, critisism is good, so long as it is constructive.

Nath

thanx man, I don't mind a bit of constructive critism but it annoys me when people enforce their opinion on you without u wanting it and then fail to back up what they've claimed.......
......Anyway, thanks for ur help mate.

scottswald

no bother mate, any time

splinter

oh the best ones i hear when they see all my tubs is that..

"oh its unsafe using all those steroids man they gonna **** you up"

that makes me laugh the most!

Tall

That sounds like water retention from either too many carbs or too many junk carbs.

If you carb depleat for a few days you'll be able to see what fat is remaining.

Nothing wrong with eating an hour post workout. After a good squatting session I can't face even trying to drink anything never mind eat for a good hour...

If you are having alot of protein shakes w/wo carbs you may be getting a bit bloated - perhaps a bit of lactose intolerance.

Stick with your rep range if its working. Add in some HIIT/Tabatas post workout if you want to increase your cardio.

Your friend does have a point about eating good food though... Clean that diet up Mr...

Tall

I've used high rep ranges to good effect.

Warm up + 2 Sets per exercise, 1st set aiming for 15 reps, 2nd set aiming for 8-12 reps.

Used as a Pre-Exhaust routine - Pikey developed a 6 week routine for me - I think its on page 1 of Talls New Log.

It brought my lagging chest and shoulders up to 'par'.

Alot of people say High rep ranges for cutting, don't think theres a great deal of truth in that to be honest. Just work hard and eat right and the leanness will come.

Nath

Thanx THS, I know my diet has gone to sh#t, might amend that with a new years resolution!!