Protein shake and diet advice :)

[Zanzibar]

Hey, I'm 17 and I've been working out for a couple months now, Just using a simple bench, bar, weights and dumbells at home. I've made some okay muscle gains and am definitely looking to lose some fat and also gain muscle.

My main question is does anyone have a recipe for a cheaper home made protein shake in place of whey protein? The main reason for this is my parents won't buy this for me and I don't have a job to really supply whey for my self.

I'm also training for rugby this year so I'm doing regular 30 minute cardio sessions before my workouts and on off days. I Usually do a 3 day split of (chest, tri's) rest day (shoulders) rest day (back, biceps). I'll rest for 4-5 days before hitting the same muscle again, but sometimes can't resist and do the same workout 3 days later. the reason for the 3 day split is because I feel it helps me hit each muscle better then doing it all in one session.

I'm starting to clean up my diet, but finding it hard as my parents aren't really the dieting types and just buy usually what they want to eat. I've been eating a lot of baked beans lately and would like to know if they're even a good food for my diet? I will ask my parents to buy more fruit, veg and meat to fuel my diet once my brother leaves (long story is to why) but yeah

Summer Holiday diet (does vary from this sometimes)

Breakfast: Porridge/ weet bix and egg whites

Lunch: egg whites , baked beans usually, chicken sometimes, mixed veggies, salad, steak. peanut butter sandwhiches. ( these are generally what I eat for lunch but compiled differently on different days.)

Dinner: normal potatoes/ white rice. Chicken, steak, mince, varying other meats. and mixed veggies. (cooked by my parents, so usually not ideal for weight management.)

My diet will most likely change a bit once school starts up again and rugby training commences. I also wouldn't mind any tips/plan on working out around rugby training and games, training days are tuesday and thursday, games saturday.

I am reasonably fat and will post a photo when I can.

ANY advice will be greatly appreciated on any of the subjects, Please and thank you

[thatwaslight]

I am reasonably fat and will post a photo when I can.

but srs yeah man its motivational to post a pic and great for reference later on.

go hard

[bongadiniz]

You can do it, but will be tough since your parents are not the "supportive" type of parents by the look of it.

I would put a pack of brown Rice instead of the white one when your mum is shopping,look into pre cook your own meals, and stick to your diet.that way you eat the proper stuff and your parents see that you are "serious" about this, maybe also do some research on whey protein and show that to your parents.

Alot of parents don't approve that kinda of stuff simply because they are naive and don't know the benefits about it.

All the best.

[BeastBuilder]

Start training legs...

You're mum will know your serious when she sees you doing some heavy ass Squats and Deads :nod:

[runveerun]

Hi there and welcome to the board! :grin: You don't 'need' protein powder, it is just an added supplement so don't stress about it if you can't get any, just eat food!

[Android]

welcome to the forum.

get a job

srs, get a job if you love your rugby, weight training and dieting that much, get a job

get a job, no matter how small, no matter how much of your own time you have to sacrifice, get a job. It'll liberate you from your parents and give you choices in "your" life.

Take control, take mantrol of your life, srs ... get a job

[farrout]

Hey, I'm 17 and I've been working out for a couple months now, Just using a simple bench, bar, weights and dumbells at home. I've made some okay muscle gains and am definitely looking to lose some fat and also gain muscle.

My main question is does anyone have a recipe for a cheaper home made protein shake in place of whey protein? The main reason for this is my parents won't buy this for me and I don't have a job to really supply whey for my self.

I'm also training for rugby this year so I'm doing regular 30 minute cardio sessions before my workouts and on off days. I Usually do a 3 day split of (chest, tri's) rest day (shoulders) rest day (back, biceps). I'll rest for 4-5 days before hitting the same muscle again, but sometimes can't resist and do the same workout 3 days later. the reason for the 3 day split is because I feel it helps me hit each muscle better then doing it all in one session.

I'm starting to clean up my diet, but finding it hard as my parents aren't really the dieting types and just buy usually what they want to eat. I've been eating a lot of baked beans lately and would like to know if they're even a good food for my diet? I will ask my parents to buy more fruit, veg and meat to fuel my diet once my brother leaves (long story is to why) but yeah

Summer Holiday diet (does vary from this sometimes)

Breakfast: Porridge/ weet bix and egg whites

Lunch: egg whites , baked beans usually, chicken sometimes, mixed veggies, salad, steak. peanut butter sandwhiches. ( these are generally what I eat for lunch but compiled differently on different days.)

Dinner: normal potatoes/ white rice. Chicken, steak, mince, varying other meats. and mixed veggies. (cooked by my parents, so usually not ideal for weight management.)

My diet will most likely change a bit once school starts up again and rugby training commences. I also wouldn't mind any tips/plan on working out around rugby training and games, training days are tuesday and thursday, games saturday.

I am reasonably fat and will post a photo when I can.

ANY advice will be greatly appreciated on any of the subjects, Please and thank you

Hey man,

The cheapest homemade protein shake would be,

Skim milk powder

Flavouring - you could use a couple of teaspoons of milo

Water

If you want to bump up calories, add a tablespoon of extra virgin olive oil & milk instead of water.

[Dinahlady]

Just eat some protein instead of having a shake!

Cook some skinless chicken/extra lean beef mince/turkey mince and have that easy to eat when you need to, so its convenient like a shake!

Shakes imo are only when either you don't have time to eat properly, or after workout, or (for me) if you can't force yourself to eat any type/enough real protein at that time.

[Zanzibar]

Start training legs...

You're mum will know your serious when she sees you doing some heavy ass Squats and Deads :nod:

Hey, thank you for the advice but the main reason I don't train legs is because it takes me away from running everyday. I've done squats in the past and it's left my legs sore the next day and I was unable to run effectively. I'll try post pics soon.

[Zanzibar]

welcome to the forum.

get a job

srs, get a job if you love your rugby, weight training and dieting that much, get a job

get a job, no matter how small, no matter how much of your own time you have to sacrifice, get a job. It'll liberate you from your parents and give you choices in "your" life.

Take control, take mantrol of your life, srs ... get a job

I live in a rural area and there isn't a lot of jobs around, but thank you and I will try

[Zanzibar]

Hey man,

The cheapest homemade protein shake would be,

Skim milk powder

Flavouring - you could use a couple of teaspoons of milo

Water

If you want to bump up calories, add a tablespoon of extra virgin olive oil & milk instead of water.

Thanks I'll look into it

[Android]

welcome to the forum.

get a job

srs, get a job if you love your rugby, weight training and dieting that much, get a job

get a job, no matter how small, no matter how much of your own time you have to sacrifice, get a job. It'll liberate you from your parents and give you choices in "your" life.

Take control, take mantrol of your life, srs ... get a job

I live in a rural area and there isn't a lot of jobs around, but thank you and I will try

Good attitude mate :clap:

[farrout]

Hey man,

The cheapest homemade protein shake would be,

Skim milk powder

Flavouring - you could use a couple of teaspoons of milo

Water

If you want to bump up calories, add a tablespoon of extra virgin olive oil & milk instead of water.

Thanks I'll look into it

No sweat man ... :grin: