protein powder and heavy lifting

To be honest, in regards to lifting heavy, there aren't any special rules for guys vs girls. Just choose a site with videos and instructors who breakdown the movements and purposes of each exercise so you can understand.

Save yourself money by avoiding retail powders and buy your protein from custom webstores like trunutrition.com. You can choose from over 14 different protein sources, make custom blends, add Stevia for free, go unflavored or add flavors, add enzymes, etc. I use milk protein isolate because it is a slowly digesting protein (feeds muscles for up to 7 hours) which is more useful for me than a rapidly absorbing one like whey protein isolate (feeds muscles for 90 minutes). I even use MPI as a pre-workout, before bedtime and sometimes when I make fruit smoothies. Its nearly fat-free, cholesterol-free, and has 0 lactose and soy. Taste-wise, its like unflavored powder if you get it unflavored; Texture is very smooth like powder and not chalky at all; mixibility is excellent and can be diluted in water after shaking it for a few seconds. Because of these traits, its perfect for making high-protein brownies and treats. Just toss in fruits to make a delicious shake or smoothie.

Save yourself money by avoiding retail powders and buy your protein from custom webstores like trunutrition.com.

Yup, awesome site, high-quality products, and CHEAP.

ok, thanks guys!
any suggestions for heavy lifting sites?

My preferences
1. Joe is an awesome trainer: http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-*kitten*-part3.html
2. EliteFTS.Com
3. 5/3/1 second edition (eBook @ JimWendler.Com)
4. Starting Strength by Mark Rippletoe (book)
5. StrongLifts 5x5 - Good short-term beginner program

You can get everything you need from reading online BUT there are a TON of crappy routines and advice online (as with anything). I don't know all the suggested sites above but I imagine they're good since 5x5 and starting strength are.

I recommend you go get the New Rules of LIfting for Women. One of the above posters is right - there are no special rules. But the book goes through the why and how you should be lifting and is written for women just starting (and more advanced). There's 6 months of work outs (stage 1 is especially good), nutrition advice, pictures, and an online forum.

If you don't want to do that (although you should) then it works for a lot of women to full body routines 3 days a week. Look for routines that are built around big, compound movements. Don't bother with isolation exercise or machines. Stick to the free weights and work hard!

I also like trutein.

Check this book out. "The New Rules of Lifting for Women" I have the one for men, it has made all the difference in my workouts.

Book: New Rules for Lifting for Women

Protein powder: I use optimum nutrition double chocolate (I buy off amazon). Perfect with almond milk.

I really suggest if you're wanting to get into heavy lifting to get someone to help you. Bad form can result in serious injury. Even the smallest problems in form can blow out knees, backs and shoulders.

It really helps to have someone to watch you from all angles, something even a mirror can't match.

Protein powders are not necessary for weightlifting if you can get your daily protein from your regular food. For most of us though it is easier to "supplement" our protein intake with powders and/or bars. Especially if you are trying to keep calories low.


Also the idea of post workout window of opportunity is not based on any real science. Make sure you do your own research. But here is an article I found informative.

http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

All this is great advice!

you'll want a fast acting protein (whey isolate or soy) for right after your workouts. And if you want to drink a shake before bedtime, use a slow acting (cassin.)

trunutrition.com sells chocolate only? Not chocolate-flavored protein powder, just chocolate?

I highly recommend the Jamie Eason Live Fit Trainer ... it's a 12-week program. It covers everything from diet to supplementation, and has an excellent training log. I;ve been lifting on and off for the past 6 years and this is the first 'program" I've done but am really loving the set up. It breaks down everything so it makes it really simple to follow. It's on the bodybuilding.com website.

And here is an article on supplementing if you are really trying to get serious: http://www.bodybuilding.com/fun/supplement-time-timing-is-everything.html
The exact same article was printed in the January issue of Muscle & Fitness Hers ... so it's meant for females as well as the guys.

I highly recommend the Jamie Eason Live Fit Trainer ... it's a 12-week program. It covers everything from diet to supplementation, and has an excellent training log. I;ve been lifting on and off for the past 6 years and this is the first 'program" I've done but am really loving the set up. It breaks down everything so it makes it really simple to follow. It's on the bodybuilding.com website.

And here is an article on supplementing if you are really trying to get serious: http://www.bodybuilding.com/fun/supplement-time-timing-is-everything.html
The exact same article was printed in the January issue of Muscle & Fitness Hers ... so it's meant for females as well as the guys.

This is actually I program I would not recommend. It involves a LOT isolation exercises. It may be detailed but I doubt its effectiveness. She may look great but that program is really lacking, especially for a beginner.