I am currently on a weight loss plus body composition change routine for the past 3 months or so. I have successfully lost about 12 pounds of fat purely by exercising ( i have a reasonably moderate diet and havent tried to control anything). I am planning to intensify my exercise routine next two months and add some serious muscle to my arms (currently a puny 13.5 and i want about 15 odd with good shape). I read about some whey protein drinks which act as protien substitutes. I plan to start taking them everyday with breakfast after a workout. Will it help build muscle.
My typical routine i am planning is about 12 to 15 sets (12 to 15 reps) per muscle group in a day of the week for muscle building (about 30 mins high intensity). 30 mins of cardio after weights to aid fat loss. 20 minutes of abs/obliques, a little bit of yoga and stretching.
I exercise first thing in the morning half hour after i have a cup of tea. I eat breakfast about 30 minutes after exercising.
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Well for football my couch say to eat steak or anything high in protien.Don't go out of your way to buy expensive protien supplements that really don't work.Just eat high protien foods that are good for you.