Protein Supps, An Advanced Routine and A Grocery List
"Hope you’re doing well. Your second book is great. Your programs and diets helped me gain some pretty incredible results. A lot of skinny bastard people I used to go to school with see me, and they hardly recognize me. They ask me, ‘How the hell did you get like that?”
“I tell them that it’s all in [your] Strength and Physique books. The other day, one of those guys came up to me with your book telling me how awesome it was. I just thought I’d let you know.
“I’m sure you’ve been asked this question thousands of times, but I hope it’s not too late to ask you. I’m looking for a convenient way of getting some protein in my body right after my workout. I’ve been drinking 400 ml. vanilla and chocolate shakes that I would buy from my local super market to get protein in my system after workouts.
“The only problem is that there are 500 calories per shake and it has 18 g. of protein. It is very expensive, and I’m looking for a change. I’m quite aware of all of the supplements for protein on the market, but the only thing stopping me is that some people on the Internet say protein supplements cause tumors and kidney problems. Are there any protein blends that you recommend?”
Thanks,
Jason
My Answer: Hey Jason, good to hear from you again. Protein shakes from the supermarket tend to be more expensive, since they’re ready to go, no mixing required. These type of ready-made protein drinks are not the best type of post-workout drink, however. Whey protein is OK to ingest after a workout, but there are various types of whey proteins, each with a different rate of absorption. There’s whey concentrate, which is the most common. Then there’s whey isolate, which has a little bit more protein. Whey hydrolysate is the quickest to be absorbed, and this is the best protein to ingest immediately after a workout.
Now as far as protein supplements giving you tumors and kidney problems, don’t believe it. That’s just misinformation.
“Hi, I just wanted to ask: what is the most effective workout? Or can you give me an advanced routine, because I’m already used to my workout program. So I just want to mix things up. I already have 2 years of training experience.”
Thanks, more power to you
- Ralph Tolentino, Philippines
My Answer: I have no idea what your training background is, Ralph. You could have been doing 2 years of pushups and sit-ups and calling yourself advanced. Who knows, because you didn’t say what’s your workout program.
A lot of people say they are advanced lifters, but have no idea what that means. Ask yourself this:
1) Can you do a pull-up?
2) Can you do dips?
3) Do you squat?
4) Do you deadlift?
If you answer “No” to any of those questions, then forget being advanced. You do not even have the basic strength foundation for bodybuiding and strength sports.
Now what is the most effective workout? Depends on what your goal is, but I’m assuming you’re talking about bodybuilding workouts. The best workout is the one you are not on. The best training program is one where you cycle through a series of workouts, all designed to hypertrophy your muscles through different means. This is what I go into great detail in Strength and Physique: Neo-Classical Bodybuilding. This is a truly advanced routine.
-Exington
My Answer- Here’s a random list of pointers that come to my mind when it comes to good clean diet:
1) If you want to be lean, then you got to go green. In other words, if you want to lean out with your diet, then your carb sources should primarily be green leafy vegetables.
2) Remove all white carbs and carbs dull in color. This includes sugar (white and brown), pastas (enriched and whole wheat), bread (white and whole wheat), rice (white and brown) and grains of any sort.
3) Eliminate dairy, but keep yogurt. Make sure it is organic, however.
4) Do “U-shopping.” In other words, when you enter a supermarket, most of the foods you should be eating will be along the perimeter of the store: meat, vegetables, fruits. Everything in the aisles are processed foods. It’s better to eat fresh, so practice U-shopping.
Here’s a simple grocery list to follow. As you can see, the diet is primarily meat and vegetables:
Protein: steak, chicken breasts, turkey breast, salmon, whole eggs, ground beef
Veggies: broccoli, spinach, kimchi, zucchini, squash, asparagus, bok choy, green beans salads with olive oil and vinegar dressing
Snacks: fruit (but no bananas), organic yogurt
Drinks: Green tea, black tea, coffee (unsweetened, but creamer is fine) and lots of water
