Thread: build muscle, lose a bit of fat

hey.. watsup guys? ... im new 2 forums but ive been reading up for a couple of days now.. i wanted some help wit my physique.. ive been swimming most of my life until i stopped a year ago after high school.. i have the big shoulders n wide lats.. but my abs havent been showing clearly, im around 11% body fat last time i did it a year ago.. i put on a bit of muscle since then... ive been going 2 the gym lately for a month n working out hard, not taking any protein shakes.. my diet goes from oatmeal/kashi cereal in morning, to chicken n rice later in after noon, then when i get home its basically a sandwich of sum sort wit ham or alot of peanut butter n jelly.. i want to start swimming.. HITT style, 20 minutes a session , n after that protein shake?.. is that a good idea? ... n also i want to take a protein shake after lifting weights... is all of this a good idea? .. any supplements i shud take besides protein shake?..

yeah protein shakes are good. you need to have a look around and find out how many grams of protein/carbs/fat you need in a day. shakes are a great way of supplementing your diet as most people find it difficult to eat x amount of chicken e.t.c. and most are very low carbs and fat.

id recommend you post in the nutrition/diet section and the supplement section also.

remember a supplement is just what it says - a supplement, get your diet sorted is the 1st thing you should do.

good luck