Yeah, just eat food. Most of those shakes are a con anyway. Its a $16 billion dollar industry in the US.
I agree. Stay away from the protein shakes unless you are trying to put on weight.
Well, gaining muscle would be gaining weight.
You are going to struggle to gain weight. You are more likely to lose weight as you tone up. You need realistic goals or you will give up.
Allow me to illustrate. A natural man bodybuilder will struggle to put on 12 lbs of lean muscle in a year. He'll be lucky if he puts on 25lbs in his whole life. Yes, people often put on 20-30lbs in 2 months or whatever. That's the power of the juice. Also there's a lot of fat guys out there that will proudly tell you they are natural 180lb specimens or of large build. No, they are tubby.
Now a woman ... you are going to struggle to put on 2-3 lbs of muscle in a year naturally. That is a fact. You probably think what? No way. But then US media is constantly bombarding you with crap like this.
The refusal of Fayetteville junior Anna Watson to take on a modelling contract worth $75000 annually because it would require her to take steroids has earned her a lot of fame and reputation. She was scheduled to appear in ABC’s “good morning America” a while back, when she explained her reasons of turning down the contract. She turned down the offer because she would have had to take anavar which is used to increase strength and muscle mass in the bodies of the users.
Now Anna is a lying bitch. She claims to have put on 4 inches on her arms in just 10 months and can now bench 230lbs with clean living and dedication and a belief in God. And America swallowed it up. I don't live in the states but I remember how much coverage she got.
Now you may be thinking ... she looks ok in this last photo. Looks healthy no way steroids.
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Well its cos we are so used to seeing monsters like this. At 5' 10" she weighs in at 175 lbs. She's a beast.
Just in case you think I'm alone in my suspicions, below is a really good read.
http://www.muscleweek.com/anna-watson-on-steroidsSo, pictures like the one you posted above with Noomi Rapace ... the reality is that girl's almost certainly packing the anavar too - its Hollywood women's favourite toy. Exercise will make you look better. You'll tone up, your skin will look fresher, you'll get definition ... but you are a girl. You won't bulk. And that's normal. Women don't bulk. And fitness models are a bunch of drug-addled lying scum bags who want to sell you useless supplements and videos. The whole industry is a pile of lies.
Use the weights, lift heavy, it doesn't matter. Your goal should be about looking and feeling better. Not about sticking on 20lbs of muscle ... cos its not going to happen ... well not without the roids.