[quote author=colorblindtyler link=topic=72835.msg1288266#msg1288266 date=1174752707]
Budgy, why doesn't the protein in nuts count? I love peanut butter (the natural kind, not that crap they make in labs) and will sometimes throw it in a protein shake for extra flavor and protein.
Its not that it doesn't count at all, but your body cannot easily digest the protein in nuts, the easiest proteins for your body to digest are eggs, whey, and milk. Chicken and cottage cheese and the odd steak or salmon are also very good. Different protein types also have different absorption rates, so certain kinds are better at certain times of the day. Kspec, you are taking in too much whey throughout the day, the stuff gets into your body so quickly that it is best right after a workout, but throughout the day slower digesting proteins from milk and meats are best. Cottage cheese takes forever to digest so eating a bunch right before bedtime will keep your body from going catabolic.
Since you can only workout your upperbody so much anyway you will be negating a lot of gains by ignoring your legs. Doing heavy compound movements like squats and deadlifts are so taxing on the body that you release much more GH into your system, which will help you grow all over....yeah I am basically saying that squatting will indirectly make your upperbody grow. This is a deadlift
They work your entire posterior chain very hard (hams, glutes, lowerback, even your lats, traps, shoulders from holding a lot of weight).
Yeah there is no question that running will keep you skinnier because it is burning precious calories, but since you probably dont have a way around it, just eat more to compensate for it...I haven't done cardio in about 2 years and my standing heart rate is about 64bpm (not amazing but definitely good), its from doing higher rep sets of squats and deadlifts.
Another bit of advice for beginners only, is that I would avoid taking any kind of supplement other than a good multivitamin....especially under 150lbs it is super easy to get enough protein that you need from whole foods....try to gain mass without supplements for a few months, if you can't do it without supplementation than you are not doing something right...add crap like creatine or protein shakes to an already sound diet. I can still gain weight without any real supplementation so I may go off everything yet again except mass gainer shakes, multis, and joint supplementation