Supplement advice for a newbie

Daddy2Coull

Ok, I have searched the forum and to be honest I'm still baffled due to the shear volume of sometimes conflicting information. So I thought I'd ask in here.....

Ive read so much about shakes, gels and such like. But what I'm interested in is products that promote fat burn and muscle growth. I'm not looking for a magic diet pill that will make me the male equivalent of a size zero, just something that will help me along my way.

I am 37 5'9" and weigh just under 14 stone. I have dropped all the junk food from my diet and give up the ale. I've only been cycling 5 weeks, but cycle everyday. I'll alternate my days doing a short 15 mile sprint one day and now pushing for a 30+ mile the next and resting on a Friday (down to family commitments more than anything else).

Any advice is greatly appreciated, but please explain it like I'm five years old

Cheers folks

danowat

Daddy2Coull wrote:

But what I'm interested in is products that promote fat burn and muscle growth.

Lots of products about, none of them work, they are all snake oil.

A good balanced diet and plenty of exercise is all you need.

As for muscle grown, recovery is where these gains are made, so a recovery drink after intense exercise may help, either get a large tub of whey powder from a supermarket, or some chocolate milk.

MountainMonster

The fat burning pills are quite bad in my experience. I was pushing the 130kg mark about a year and a half ago, and having tried those fat burner pills I would not recommend them to anyone. It left my heart feeling extremely uncomfortable, I noticed barely any loss of fat even with the diet they recommended, and in general it was a waste of money. IMO it's just the companies capitalizing on extremely vulnerable people, and giving them false hope.

As far as muscle growth goes, a high protein diet will help with that! There are powders and shakes that you can buy that help a little, but if not eating properly it is again a waste of money. Lots of chicken, red meat, eggs and a few other foods will supply enough protein. That will also let you lose fat as well, if incorporated into a training programme. I've lost just about 50kg over the last year and a half, most of it from cycling regularly, not eating fried foods (I still give myself one day a week as a "free day", and holidays I do tend to splurge a bit.) Pizza, kebabs (at least in England, as they are covered in grease. Here in Austria they are just meat with barely any grease on them, and chicken is the main one here) chips and the like are all extremely bad for losing weight.

You should also try to cut down on carbs to lose the fat. No more white breads, not too much pasta, or any carbs for that matter.

All combined you should have a decent fat loss within the first month or so!

sheffsimon

Daddy2Coull wrote:

Ok, I have searched the forum and to be honest I'm still baffled due to the shear volume of sometimes conflicting information. So I thought I'd ask in here.....

Ive read so much about shakes, gels and such like. But what I'm interested in is products that promote fat burn and muscle growth. I'm not looking for a magic diet pill that will make me the male equivalent of a size zero, just something that will help me along my way.

I am 37 5'9" and weigh just under 14 stone. I have dropped all the junk food from my diet and give up the ale. I've only been cycling 5 weeks, but cycle everyday. I'll alternate my days doing a short 15 mile sprint one day and now pushing for a 30+ mile the next and resting on a Friday (down to family commitments more than anything else).

Any advice is greatly appreciated, but please explain it like I'm five years old

Cheers folks

You don't need any supplements, just keep doing what you are doing. Eat reasonably heathly stuff, exercise as you are and the weight will go.

Just remember it's a long term project.

colint

I spent about 10 years boxing before I started cycling, and in that time I've probably tried every type and brand of supplement going. I used to be sponsored by one major brand so could try stuff whenever I wanted.

As the other guys have said, most of it is total BS. You can get everything you need from a good balanced diet but the only thing I will say is worth taking is some sort of recovery drink after training. The quicker you can get a dose of protein and maybe carbs (although I prefer just protein) after training the better, and it's unlikely you'll feel like sitting down to a big meal as soon as you get through the door. It'll maximise your strength gains and help you recover for the next ride.

Not all protein powders are the same, some have more sugar etc etc, personally I think Reflex Instant Whey is one of the best, but that's just my opinion.

Unfortunately, unless you go down the steroid / illegal route, the only answer is to eat well and ride your bike more

bompington

danowat wrote:

Lots of products about, none of them work, they are all snake oil.

A good balanced diet and plenty of exercise is all you need.

+1000000000000000000000000000000000000

Xommul

You want to lose weight?

Lots of Cardio and High Intensity Interval training at that.

Drop the majority of fats from your diet except some good fats from a little loive oil and nuts.

Reduce your carb intake drastically and your body will burn more fat. Increase your lean mucle mass so you burn more calories at rest.

You can take protein shakes but you should address your diet first as eating rubbish and too many carb swith shakes on top will lead to no results.

Keep up the fitness, you will see results after a few months not a month and a bit. Losing fat takes time.

Good luck and stick with it.

ShutUpLegs

Xommul wrote:

You want to lose weight?

Lots of Cardio and High Intensity Interval training at that.

Drop the majority of fats from your diet except some good fats from a little loive oil and nuts.

Reduce your carb intake drastically and your body will burn more fat. Increase your lean mucle mass so you burn more calories at rest.

You can take protein shakes but you should address your diet first as eating rubbish and too many carb swith shakes on top will lead to no results.

Keep up the fitness, you will see results after a few months not a month and a bit. Losing fat takes time.

Good luck and stick with it.

Can you bottle this?

nferrar

Try the iDave diet

brettjmcc

Xommul wrote:

Lots of Cardio and High Intensity Interval training at that.

Don't forget to do some toning work as well. That will also help to maintain/increase your natural burn of energy. Plus ensuring you do core exeprsices will help stability during cycling.

Also don't forget that cycling by itself has limits i.e. you have to ensure you do full extension leg work as well.

MattC59

It's very simple;

If calories consumed is less than calories expended = weight loss
If calories consumed is greater than calories expended = weight gain

Get yourself a heart rate monitor and exercise in Zone 2 (60%-70% of max heart rate, although this varies depending where you get the info from). In this zone your body's primary fuel is stored fat.
Ignore the comment about lots of high intensity interval training, as this pushes your heart rate up and you'll end up burning ingested calories, rather than stored calories (fat). You'll still burn fat, but not as much. High intensity interval training is good for improving cardio fitness, but not so effective for weight loss.

Regarding protien shakes, if you ingest 17g - 20g (I seem to remember) of easy to digest protien within 20mins of exercising it helps to prevent DOMS (delayed onset muscle soreness). The soreness is because exercise damages your muscles, you get lots of tiny tears in the muscle fibres. As they repair, the fibres get larger and stronger, hence the muscle growth (you don't get more muscle fibres, they just get larger). To help them repair, at the time when they most need to, protien is needed. You can get Whey protien in bulk which you mix with milk or water, but personally, I think it tastes awful. I like the "For Goodness Shakes" drinks or powders. They can be pricey, but if you shop around, they're not too bad. To be honest though, chocolate milk, a pint of milk or a chicken sandwich will probably do just as good a job.

colint

Good advice from Matt but I'd question the for goodness shakes. I'm pretty sure they don't have any more protein than skimmed milk, and from what I remember they're rammed with sugar

Nerrep

The sport supplements market is essentially one big enormous scam. As those above have remarked, stay well away from anything labelled 'fat burning' -- won't do you any harm, but are extremely expensive for what they do (nothing).

The only exception to this is protein powder; you ought to be aiming for ~1.5g of protein per kg of body weight per day. If you're not getting this through normal diet alone, then I'd definitely consider supplementing. Again, don't get sucked into all the ridiculous marketing by the supplement companies, something like MyProtein's Imact Whey is all you need.

The discussion about the 'fat burning zone' comes up every couple of weeks, and there's loads of posts on it -- from both sides -- which you'll find with the search button. I'd advise you to ignore it: it's a misrepresentation of evidence much beloved by lazy people. Go and do lots of cardio exercise at the maximum intensity you can sustain for the time available, eat right, and the laws of thermodynamics dictate that the weight will drop off.

Daddy2Coull

WOW!!!!

thanks folks, i really appreciate this.I never expected this much response!!!

as i said, i'm still new to any exercise at all haha, I was totally overwhelmed with the amount of products available, nearly all of which seemed to good to be true. so glad i didn't waste my money.

from what you guys have said, i'm on the right track, which i'm pleased about. i've achieved some good personal goals over the last few weeks and i'm looking forward to realising many many more.

thanks again for all your help and advice

Adam

Wacky Racer

Good sound advice here in the main, but some confusing and conflicting advice too -

You should also try to cut down on carbs to lose the fat. No more white breads, not too much pasta, or any carbs for that matter.

The quicker you can get a dose of protein and maybe carbs (although I prefer just protein) after training the better

Reduce your carb intake drastically and your body will burn more fat

Carbs are a whole subject on their own, and no diet should advise getting rid of carbs, it is the type of carbs and when you eat them that is critical. Simple carbs are the ones to lower, these are found in many processed and fast foods, and will promote weight gain if not balanced correctly. Carbs affect your energy levels, get it right and you have enough energy as they are converted into glucose, but too much and you'll feel tired and irritable, and your energy levels will fluctuate.

Complex natural carbs are different altogether - Bananas, beans, brown rice, nuts, potatoes are all good examples of complex carbs. Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates. In their natural form they contribute to long-term good health, appetite control and sustained energy levels. Your daily diet should be a balance of carbohydrate and protein. As a guide, your plate should contain twice as many carbs as protein. If you drop carbs and increase protein you will almost certainly lose weight if done alongside a fitness plan. But if you overdo it and remove too many carbs you will run out of energy, it is a balance.

Basically, don't drop carbs, go for complex carbs, and get a good balance. Simple carbs are more at risk of being stored and converted to fat. Complex carbs break down into glucose more slowly, therefore reducing the risk of converting to fat, but keeping your energy levels where they need to be. Also, take your carbs earlier in the day, breakfast and lunchtime, be cause they have more time to burn off.

asturel131

colint wrote:

I spent about 10 years boxing before I started cycling, and in that time I've probably tried every type and brand of supplement going. I used to be sponsored by one major brand so could try stuff whenever I wanted.

As the other guys have said, most of it is total BS. You can get everything you need from a good balanced diet but the only thing I will say is worth taking is some sort of recovery drink after training. The quicker you can get a dose of protein and maybe carbs (although I prefer just protein) after training the better, and it's unlikely you'll feel like sitting down to a big meal as soon as you get through the door. It'll maximise your strength gains and help you recover for the next ride.

Not all protein powders are the same, some have more sugar etc etc, personally I think Reflex Instant Whey is one of the best, but that's just my opinion.

Unfortunately, unless you go down the steroid / illegal route, the only answer is to eat well and ride your bike more

Thats a +1 for Reflex whey protein from me also, the place I buy mine often sends free samplers of other stuff meal replacements, pre-work out energy suppliments etc and most of it is absolute garbage! Full of sugar and caffeine.

I think taste wise Reflex is the best too.

Arghyrou

All above is great, balanced diet etc..... I stick some of the zero tablets in my water which is great, nice taste and bit of a boost? Cheap and cheerful

http://www.wiggle.co.uk/high5-zero-drink/

ollyridesfirst

For fat burning, have a look at Conjugated Linoleic Acid (CLA) capsules. They are the only thing i have "ever" known to work. It's basically an enzyme that is found in meat that breaks down fat so it's easier for the body to burn off. No pills in existencence will strip fat from your body (as much as the advertisers claim) - you still have to put the work in.

As for building muscle, protein and/or a recovery drink after each ride. When your muscles are forced to work, they break down. Protein speeds up the recovery process (when they rebuild) and as they rebuild thew grow slighty - this is where the phrase "ripped" comes from, as when you weight train, your muscles literally rip and then repair when not in use.

The biggest problem for most men in the country trying to lose weight is alcohol - as you say you have cut this out, then that is the best start. Although, i'd say you're ok to have a couple, just don't go mad every weekend.

As previously stated though, a good diet and exercise (plus will power) is all you need to lose weight the healthy way. Last bit of advice, stay away from Soya products (very bad for you, again against what the adverts say) and if you use Olive Oil, make sure it's virgin or extra virgin......you don't want to know how they get the oil the other way

vorsprung

OllyRidesFirst wrote:

For fat burning, have a look at Conjugated Linoleic Acid (CLA) capsules. They are the only thing i have "ever" known to work. It's basically an enzyme that is found in meat that breaks down fat so it's easier for the body to burn off. No pills in existencence will strip fat from your body (as much as the advertisers claim) - you still have to put the work in.

pponline is a fairly good source of info on this kind of thing. I was surprised at how positive it was towards CLA. It's not a magic pill though

http://www.pponline.co.uk/encyc/conjuga ... at-loss-17