Hey all,
I am currently at 78 kgs...
my biceps and back have started to show
chest is also getting strong..
i used WHey protein in the past..
now i am confused about what to opt for..
I want to have my muscle more defined and tight and want to bring my bf % down..
i am confused between using a pre workout or bcaa along with the whey..
please help me out guys..

My diet:-
Brkfast- oatmeal with banana and cinnamon
noon-green tea and a fruit
mid-noon fruit juice
lunch-brown rice

Post workout- protein shake, 6 egg whites with white bread

Dinner- boiled brocolli

Whey protein should not be considered a supplement my friend, its more like food.

Other than that, you dont need any supplements. They might help 2%, but is it worth it for the money? I dont think they are.

You cant make your muscles more definied and tight. You can make them look more defined and tight by losing body fat. So your goal is to lose fat. That can be done by having a good nutrition. You told us what you eat but it doesnt really matter. What matters is how much. You need to figure out your calories. There are 2 ways.

1) You calculate the calories you need to maintain your weight. You then eat 10% less calories than that. This way you make sure you lose fat.
2) You weigh yourself every day and eat the same stuff every day. If you notice that at the end of the week, your weight is not changing, you have to drop your calories further. If you notice that your weight is dropping, just keep them the same.

Of course burning extra calories in the gym can help a lot. Circuit training burns a lot of calories and Scott has a ton of circuits uploaded. Whole body workouts with heavy weight can be very good for building mass/strength and burning a ton of energy as well.

Finally, what concerns me is that you said your biceps chest and back are growing but you didnt mention anything about legs. This tells me that you are not very concerned about your legs and in my experience most people who are not concerned with leg development, they dont get the results they want. If your legs arent strong, your upper body will never get as strong or big as possible. Also, squats and deadlifts burn 10 times more calories than any upper body exercise. Preworkouts only help people that are not 100% concentrated in the gym. If you are not eating/sleeping/resting correctly, yes you will need a PW, but you should be doing those stuff right if you want results. BCAA's might help you if you are eating on a 10% deficit. They might help you not lose muscle mass but its not really proven. Generally, if you can keep your strength in the gym while cutting, you wont lose any muscle mass.


Thats it!
#HTH!
Kostas

Thnax Whisper..
I would like to tell you that even though i didnt tell about legs but i never skip leg day..
i have improved my deadlift from 20 kgs to 60 kgs..and i am really hopeful about it...
and i am raelly thankful to you for the advices bro :)

Sir Kostas just covered you very well... =) Now, you don't have to focus much on the supplement my friend, however it will help you to reach the right amount of MACROS you need daily such protein. In order to get the defined and tight body you want... do full body workouts, cardio and heavy weight training as what kostas said. Also do deadlift! it is also a total body workout that burn fats easily and also good for gaining strength. Eat according to your goal, since your goal is to get a ripped body and decrease your fats... so cut your carbs and add more to you protein intake. =)

I wouldn't worry so much about getting more supplements, I would suggest you increase your protein intake. Do you know what your macros are? Like how many grams of carbs, protein, fats do you consume ?

At first glance it looks like you're starving man! EAT MO FOOD! GET MO GAINS!

Also a bit more specifics on total amounts in each meal for better advice

..but all told, MO FOOD MO GAINS MO FOOD MO GAINSMO FOOD MO GAINS MO FOOD MO GAINS MO FOOD MO GAINS!

Hey Man,

Get your diet right and everything else will fall in to place listening to your body and working out what foods work best for you will come with time and keeping things constitant will help you unerstand this.

As for preworkouts they are not essential but will help if you can afford them, there are lot on the market so always do your reasearch and buy from a trusted retailer. For me a Pre-Workout is all about getting in the right frame of mind, as I train at lunchtime at work the Pre-work out is like a signal for my body to step it up and a mental signal to prepare me for the gym as I prepare and dink it 30-45 mins before I get there. Bearing this in mind I tend to go for brands that help more with mental focus and pump and less about stimulants.

BCAA's are great for when you are on a cut as the key ingredient is Leucine which helps with preserving lean muscle mass from breakdown. I use Leucine in the mornings as I Interemittant fast and don't eat until after I have trained at lunchtime. Here is an infromative article on leuscine that explains the benefits:

http://examine.com/supplements/Leucine/

Hope this helps :-)