Hi there, My question is probably the usual one. What would be the best products to use to achieve my goals. I am an active bloke, 28, 72.5kgs, and I do triathlons. I would like to put about 4-5 kgs of lean muscle to get that beach body. So I swim, cycle and do weights. What products should I take to supplement my training to achieve this?
Answer
The high amount of cardio you probably do is going to hinder muscle gain unless you do the right thing to prevent muscle wastage. You have probably noticed that most high level tri-athletes are lean, but generally don’t have much muscle bulk (except calves). It is possible to gain muscle even while do triathlon training but you have to do the right things to prevent muscle wastage. The best supplements for preventing muscle wastage are undoubtedly HMB and glutamine. These are a must for you. A recovery shake like Rapid Recovery Complex is also extremely important immediately after hard endurance sessions. Depending on how disciplined your eating is, you may need a meal replacement like Lean Grow MRF which you should add to your daily eating plan and have 5-6 meals per day in total. Creatine always helps to build up muscle and you could choose between Nitro-Fusion (which is a very advanced formulation and covers many aspects of the whole muscle building process), plain creatine monohydrate which is handy to be added to meals or recovery drinks and is economical, or Creatine EE-MX which is very convenient in tablet form. I suggest that you read each products full description on the Sci-MX website which will help you to choose. Just remember to go into a different mind-set to endurance training when you do weights. With weight training it’s not how long you train for, but rather how intense your workout is. Hit the weights hard and heavy but only 3 or 4 times per week and not longer than 45 minutes per session.
Question
Hi Daniel, I know to get lean muscle you need to take whey protein shakes, but the flavours you do I'm allergic to, do you have a flavour less one, or tablets? I currently take creatine which helps, but I want to go the next step now.
Answer
Although I know a few guys that have the same problem, it is very rare that a company makes plain whey protein these days as there is not much call for it. All I can do is recommend some of the best high protein foods I eat. As you will know, a majority of protein is made of egg whites which contain virtually no fat and carbohydrates, but provide roughly 5 grams of protein each. I would suggest you boil loads of eggs at the beginning of the week and spreading them throughout your day (just get rid of the yolk). They are a great snack and if I had the same allergy I would definitely boil a huge amount more than I already do and keep them refrigerated (I still prepare 30 every weekend just to go with my usual shakes etc). Also stick to lean white meat like turkey and chicken and stock up on easy to prepare cans of tuna which all contain plenty of protein that your muscles require. Sci-MX supplements (other than creatine) I would recommend would have to be HMB and L-glutamine to prevent you loosing any hard earned muscle. Because of your low protein intake, when you train hard muscle wastage is very possible. I would also recommend Sci-MX’s Tribulus which will help you put on muscle while reducing body fat by boosting natural testosterone levels and this will help you achieve that lean muscle look you require.
Question
Hi Daniel, my name is Shah, I have been training for almost 2 years now. I have red many articles and tried many different training routines with a proper clean nutrition plan. I have achieved my goal which is to get into a great shape. Now I really want to push myself further and I'm hoping you can help me raise the bar. I am 5.5ft tall and 10st in weight. I have a very defined body, however I want to achieve the cut look but not ripped look if you know what I mean. I want to reduce my body fat so you can clearly see my abs rather than the lean look I have now. I want to be able to lower my body fat and increase my muscle mass. It seems like I have become stronger but still look and weigh the same. Thank you for your time Dan, and I will be waiting for your reply with great anticipation.
Answer
Hi Shah, You are definitely doing everything right with regard to a good clean nutrition plan. I swear by the 5-6 small meals a day routine. I make sure most of my food is prepared at the start of the week and nicely organised into set meals.
What worked for me to get ripped was while reducing my calorie intake and altering the balance of protein and carbs I eat throughout the day, I used Xedra Cut-MX three times a day together with CLA Ultralean 1000 while increasing my cardio sessions at the gym. I am the same as you and do not want to loose hard gained muscle so I make sure my body gets all the protein it needs throughout the day. I also like to do cardio sessions as soon as I wake up before breakfast. This has always worked best for me (BUT EVERYONE IS DIFFERENT), just remember to have your fast absorbing 100 % whey protein and both simple and complex carbs straight after your cardio.
Question
Should I have 100% whey protein in milk for better results, or do you think having it with water is better? Can I have 100% whey protein before workout, if not then when? Will my muscle mass increase by having 100% whey protein?
Answer
Hi Zulkar, I find that if I have 100% whey protein with water, you get a much quicker absorbs ion into the muscles. After a hard training session your muscles will be starving, so as soon as you finish have your shake then. For breakfast 100% whey protein is also a great choice as your muscles will again be in need of protein after your night’s sleep. Accompany your shake with some slow release carbs like porridge to keep you fuller longer and provide you with energy for the first part of your day. The other Protein shakes such as Pure Protein GRS-5 and the Diet Shake will both be fantastic for post workout also, it just depends what your final goal is. Are you bulking up or cutting is what you need to ask yourself and then adjust your supplements and calorie intake accordingly.
Question
I have been trying to loose the last bit of fat off my gut and want to look more toned. I am 39 yrs old, I eat ok but usually don't have breakfast at work until 9am (usually special K). I am up at 6 am to get ready to make the journey to work, to be there for 7:30. Am I ok waiting till 9 to have breakfast?, or should I really be having something before I leave for work, whatever it is, would have to be quick. I am also trying to get more definition to my biceps/triceps, what would you recommend?
Answer
Hi Andrew, I would recommend if you can, to have your breakfast as soon as you wake up. Try to have a shake like Pure Protein GRS-5 for breakfast with some slow release carbohydrates like porridge, however since you’re in a rush opt for bran cereal. This breakfast will keep you going longer, delivering your muscles what they need. I would recommend making some shakes up and taking them with you and preparing chicken breast etc with vegetables the night before so you won’t snack on junk food and can still achieve the target of 5-6 meals a day while busy at work. To reduce body fat I use a number of different products. I have found both CLA Ultralean 1000 and Tri-Omega EFA capsules very effective (they are good fats that help maintain weight loss and retain lean muscle mass). I would also recommend Xedra-Cut MX as a very effective fat burner which can help reduce body fat around the abdomen and will help with the definition you are seeking for your biceps and triceps.
