Strength / Weight Training

https://youtu.be/ekQxEEjYLDI

I’ve gone back to 5x5 as suggested. Trying to lift fairly heavy and I’ve probably added 10/20kg in some instances. Will try it for the next 6 months and see what’s happens.

I’ve started a log to of what weight was lifted. So can keep track.

As mentioned, check out Mike Matthew’s site for diet advice and other good info. Good luck

Thanks bruh.

Definitely make sure your diet is about right, that you're eating enough protein. Without it progress will likely stall after a short while . I'm repeating myself , but I'd concentrate more on getting strong rather than getting ripped for a while

My current diet looks like this;

Before the gym - pre workout, bcaas, greens in a shaker

After the gym - litre of water plus bcaas, protein powder plus 100g oats and a beetroot. I drink this in two stages otherwise I’ll boke.

Meal 1 - rice, lentils, veg, quorn chicken fillets
Meal 2 - as above
Meal 3 as above but could be fish instead.

General received wisdom is to consume around 2 - 2.2g protein for every KG of bodyweight (0.8-1g per pound) . protein should equate to 30-40% or your calorie intake. This can vary somewhat based on the individual and goals , but it's a good starting figure

Here's a decent article on the subject:
https://legionathletics.com/how-much-protein-do-i-need

I'm somewhere between 90-95kg atm . I eat around 200g of protein per day . This is spread across 3 meals and 3 protein powder shakes , s0 ~33g of protein for each (it's too much protein powder really, but it's quick and convenient).

I can’t remember what I weight. Probably about 14 stone.

When I have a protein shake I tend to put about 3/4 scoops in so about 25-30g per scoop.

I read an interesting article about only consuming protein before lunch as the effects of the protein work best after a workout. And subsequent protein didnt really do a lot

Worth weighing yourself and getting the amounts right .

Are you saying three quarters of a scoop or three to four scoops? The body can only really process so much protein in one go. 30-40 grams per meal / shake seems to be about optimum. The article above goes into the whys and the science of it.

I couldn't go into a hard workout without eating plenty before hand . It'd ruin me

As muscle repairs and builds for days after a workout, I would have thought being able to eat sufficient/excess protein every day would be better?

I do have a protein shake after a workout/training, but with a bit of faster acting carbs than oats.
35g of protein powder, 200ml of lactose free milk + 100ml water.

Probably because I read somewhere that protein with fast acting carbs can draw protein to your muscles sooner after a workout.

the 30-4og a meal thing is a myth, overall intake over a day is what matters, whether you do OMAD or loads of small meals, or whatever in between, it doesn't really make a difference as long as you're hitting the numbers for the day.

Pre workout and greens in a several shakes before a workout would make me barf.

Which is good as I ate a whole chicken for lunch yesterday.

Heh, the article I posted says the same thing about it being myth! My mistake there .

I've never been able to eat that kind of quantity in say 3 sittings

Way too much BCAAs, you are wasting money and your body won’t use all that.
Try EAAs - essential amino acids- instead of BCAAs.
Don’t take twice as much as recommended because you think it will be twice as beneficial! You just pee it out, we call that “gold plated urine”.

Jeff Nippard linked above has a ton of good sensible advice on diet and supplements as well as training.

3/4 scoops. I have half after my workout. The other half about an hour later.

Must be a thick shake !

It’s like drinking concrete

I read that as 0.75 of a scoop, you’re saying 3 or 4 scoops? With 100g of oats?

Don't know how you can do it. I struggle with 2 scoops in a standard sized shaker. Have been drinking pea protein of late which is particularly thick

I’ve had pea protein in the past but there’s something in the taste/texture that really puts me off.

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pea protein ... taste/texture that really puts me off

I mix a scoop of the MyProtein pea protein with 200 ml of Alpro almond chocolate milk. Then add another 70 ml of water. Doesn't taste wonderful, but it's perfectly OK.
I takes a while to dissolve properly so I've had best results when mixing it in mason jars the evening before, leave in fridge and then drink it straight from the jar in the morning.

Sodding Bulgarian split squats. Fuck me sideways they leave me a crumpled mess!

I read an interesting article about only consuming protein before lunch as the effects of the protein work best after a workout. And subsequent protein didnt really do a lot

You're not there yet, this may be relevant to elite/trained people to a marginal extent but for someone who is just starting 5x5 you're over thinking it.
My advice would be to look at your daily and weekly totals - as long as you're not doing anything silly like eating all your food on the 7th day you really won't notice much of a difference when you consume your protein.

The first few months of your 5x5 gains are going to be CNS adaptations, you're 14 stone so you have the muscle mass there to cover the first few months of progression, your body is just learning how to use it. Once CNS is firing optimally you'll start adding muscle and need extra protein but at the moment your body isn't thinking "oh shit, I better put on some muscle size"
Lift, eat donuts and pizza 🍩
Starting to bulk now is good, means you'll be ready to cut come early spring ready for summer hols guns out.

Someone mention Alan Thrall upthread- his early videos are what I used to teach form and cues.