[dan-dream-boys]

I'm 18, about 70kg and 6ft 1. I am trying to gain muscle and lose fat, I have bought some MyProtein Hurricane XS. I go to the gym about 3-4 times per week and only use the protein on the days I'm going to the gym. The instructions say I should take once in the morning and once post-workout. My exercise routine at the gym is normally:
15 mins cycling machine
30-40 mins various weights
15 mins rowing machine
30-40 mins various weights
10 mins cycling machine
25 mins cross trainer
10 mins brisk walk
20 mins running
and then I normally have a quick shower and go to the sauna for about 20 mins.

I usually have one serving (70g) of the protein shake in the morning at about 10-11am, then at around 3pm I have a protein bar with 37g of protein, at 4pm go to the gym. After my workout and sauna etc, I go home and take another serving of the shake.

Is this ok, or is there anything else I can change to make my workout more effective?

[Bigcell]

Hey bro,

First off your body needs a certain amount of protein a day to build muscle. The basic rule is that you should have 1 gram of protein per pound or like 2 grams per kg of bodyweight at a minimum. In your case that would be around the 140-150 grams a day. It is important that your body gets the right amount of amino's to help recover the muscle that gets broken down with weight training. Use your protein from lean sources like: fish, poultry, beef, eggs, dairy & protein shakes(you can certainly take more a day). I noticed that you do excessive amounts of cardio with your workout, this is counter-productive for building muscle. When building muscle you should split different bodyparts with the amount of days you are training.
For example:
Mo: Chest/triceps
Tue: Legs/abs
Wed: rest
Thu: Back/biceps
Friday: Shoulders/abs
Sa/Sun: rest

On your rest days you can do some cardio or even after your weight training workout. After weight training your energy will be out and you will primarely burn fat. Just do 20/30 min. of low intensity cardio. To build muscle and burn fat simultaneously you should be eating frequently like 6 times a day. Just eat your regular meals like breakfast, lunch and dinner and between those meals you will eat like a small snack. Something like a protein shake with fruit and some nuts. Just be sure to get the right amount of protein and dont focus on the cardio too much. As I can tell with 70 kg and 6 ft 11 you won't have that much fat.

Hope this will help you out and good luck.

[dan-dream-boys]

(Original post by Bigcell)
As I can tell with 70 kg and 6 ft 11 you won't have that much fat.

Hope this will help you out and good luck.

Sorry meant to say I was 6 ft 1

[Converse Rocker]

(Original post by dan-dream-boys)
is there anything else I can change to make my workout more effective?

Your workout seems kind of erratic, are you following any sort of routine or just heading over to the weights section and doing whatever you feel like? I'd suggest following an established routine pal, then maybe cardio on your off days?

[dan-dream-boys]

(Original post by Converse Rocker)
Your workout seems kind of erratic, are you following any sort of routine or just heading over to the weights section and doing whatever you feel like? I'd suggest following an established routine pal, then maybe cardio on your off days?

I normally use the weight machines. I focus on the legs first, then arms, then chest and abs.

[Converse Rocker]

(Original post by dan-dream-boys)
I normally use the weight machines. I focus on the legs first, then arms, then chest and abs.

Does your gym not have free weights (dumbbells and barbells)? Free weights are generally regarded as being better than machines. Also, I think you'd be better doing a well known routine that works your entire body, you didn't mention anything about your back there!

Protein intake is important but how is the rest of your diet? Check the stickies in this nutrition section to get example diet plans for whatever your aim is.

[Mark85]

Protein bars and protein shakes shouldn't be your main sources of protein - there are much superior sources out there such as chicken, beef, turkey, eggs etc. that aside from anything else are much better for you gut. Protein is just one component of your diet - don't get too hung up on it. If you are trying to lose weight - I also think it isn't a great idea to get a carb + protein shake like the one you mentioned. To lose weight, you need to take in less food and if you are taking in less food - you should try to eat rather than drink it to stay full.

Also, with your workout, just take a look at some standard routines and try and split up the cycling, cross trainer etc. from the weights. The more you mix training like that, the more aimless it becomes and you destroy the benefits because you are too knackered from say, running to perform well strength wise. You need to decide what you want training to acheive and go for that. If you want to do circuits for example - do them properly.