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@shajufx- i was expecting that.
Next time when you need supplements let me know first. My bro is the biggest distributor here in north so i can suggest you some good ones.
And ya its best to buy them in India. From abroad ask anyone who is coming to bring it for you then only you get a good deal!

Now my Q-
Am starting gymming again from 25 march after a long break.
I need suggestions for the warm ups and the starting exercises etc as been outta touch and forgotten everything.
For now had started running for an hour everyday.

You run for an hour every day:Shockked:. WOW That is great. What speed and how many kms do you cover. Do you run on the treadmill or on a track.

Somehow i dont like treadmills(though i run on it when am gymming).
Fortunately got a big park in front of my house so prefer running there(natural is always natural).
Dont know the exact figure but will be around 4-5km i guess. Start by walking,then mild jogging and then proper running. Will take sometime to come back to full throttle as am exercising after long!

Well, in cooler/colder seasons I run 1 to 1.5 hours on the hills. This is without any breaks... and includes uphill/downhill running too. Cant do this in summers as I start overheating (maybe I have a faulty radiator or something, LOL!). In hot summers 0.5 to 0.75 hours is what I can do.

After that its work out or yoga, if there is time. Else this is on alternate days.

Strange thing is, when I run extesively like 1 - 1.5 hours, I feel aches and pains in my legs and li'l lack of energy sometime after the run. This does not happen if take something like Threptin biscuits (caesin) about half hour before then run. Is this a good idea... or are there better options?

Any musclemen here who can advice? :)

Threptin biscuits are good for that and no harm in taking them. Will suggest stay with the same.

Thanks for your advise. My co-brother travels to US almost every alternate weeks (private air bus with less than 5 people on board 90% of the time, he can bring even guns:), no customs check), but that didnt strike my mind when I was too much into browsing through bodybuilding.com. Selecting the items, paying by credit card and all of it was done under a dazed/hypnotized way ! I swear ! I know I will never ever repeat that mistake. Lesson learned the hard way.

Experience is the best teacher after all :)

If you do any online purchase from foreign sites like Amazon or bodybuilding.com or any then you use your credit card. Most major cards like ICICI,CItibank,HDFC etc levies a fee of 3.5% to 5% on every transaction you do in the name of foreign exchange and stuff. So be prepared to pay the extra 3.5% on your purchase amount as well.

Thats why my bro who just came back a week back from US all the stuff i asked him to bring for me was purchased by credit card of my sis who is residing in california. Saves shipping charges to India,custom charges and the card transaction charges.
So keep this in mind next time.

What is your fitness goal? Losing weight/fat? building muscle/strength/weight gain?
It'll be a lot easier to suggest once you're clear about that.

Harry, what brands does your brother deal with?

Thanks! :) But how do other suppliments like Whey protein compare with this? It seems Whey is the fav of people here... hence the question. And whats better for bulking up ...or would both be the same? Of course assuming that one has the Treptins mebbe an hour before the work out... as its slow releasing.

There is simply no comparison between a Threptin biscuit and a Whey protein powder.
What is best for bulking up is eating BIG and training HEAVY.
You are better off consuming protein post-workout rather than pre-workout.

i am new to this.what kind of work out should i perform and diet should i take to build muscle.currently im 5 feet 3 and 48 kgs

i am new to this.what kind of work out should i perform and diet should i take to build muscle.currently im 5 feet 3 and 48 kgs

Whey is always the best.Treptins are mainly like a diet thing.

All the major brands of US. He deals only in the foreign brands and no local brands.

Absolutely right as stated by Vikram. Just to add- Diet is one of the key factors. No matter how hard you train and what supplement you take but if diet is not proper you wont get the results.
Protein post workouts is always better as every time you work out you are tearing down muscles and then rebuilding them. Protein is necessary to repair and rebuild your muscles.

Am not fat as can be seen from my display pic but will be losing a couple of kg's as well. Main aim will be - building muscle/strength