From what to start, from proteins or gainers?

Hello, dear bodybuilders!!!
I am 21 years old, my height is 172, weight is 59. 3 years ago I went to gym, learn the technics for nearly 1 year, then I gave it up. Now I pull myself together and I am going to gym for a week. Those 3 years I did not take in proteins or gainers.
Please, advise me, from what to start now, from proteins or gainers?
And how much to take in?

It depends on that you're goals are... Whey protien and creatine monohydrate are the basics... and probably glutamine also... but other than that, any other suppliments wouldn't be necessary. Do not get caught up with all the hype that the companies try to advertise. Most is misleading and will only cost you time and money.

creatine is NOT the basics!

a good balanced clean diet and training programme are the basics.

you should aim to get all you protein from food if possible.
and make up for what isnt possible with whey shakes.
casein protein before bed. 0r cottage cheese.

before i would try creatine i would look at: fish oils, BCAA's, multivitimins, whey and casein.

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

zultan


creatine is NOT the basics!

When speaking of supplementation
Creatine and whey protein are the Basics,
As well as a good multi and EFA's

Of course diet is critical,but I'm assuming that he has that under control....If not that should be the starting point.

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

It's more important to get a good diet down before going on the supps. I'd start with a multi vitamin, fish oil pills, and some whey protein powder.

Hi, mmm from my personal experiencie i used to buy expensive supps and they didn´t help me much, and that happened, because i wasn´t doing these basic "rules":

- Good diet
(5-6 meals a day, eating fish, chicken, oatmeal, almonds, tuna, cottage cheese, etc. and drinking lots of water)
- 8-9 hours of sleep/day
(I used to sleep 4 to 6 hours a day)
- Have at least 2 days off gym per week
(So the muscles can recover after the training)
- Lift heavy and do compound exercises...
(In the past i tried 21´s, supersets, and almost every routine available)

I have 2  months following these rules and i gained some weight (not much, around 4.5lb=2kg) but i am watching my bf (which dropped from 8% to 7.1%).

The only supps i used for now are Whey protein, Protein bars, Multi and Carnitine.

zultan made some very good points. also as far as gainers go i dont trust em as far as i can throw em. not saying they dont work, its just that its a waste of money when you consider you can make em yourself for a lot cheaper.
just buy some peanut butter, oatmeal and or fruit and protein. blend it up. simple right, thats the same as a weightgainer shake, plus you can manipulate where the cals in the shake come from and how many cals there are

No food tastes as good as looking good Feels.
"Body Becomes Its Function"