Whey protien: You should not take more than two scoops (considering it being 25+25=50gm protien) daily, which should be right after gym.
Rest should be fulfilled by food.
Whey protiens also have their varities.
Most have Concentrate type which have more lactose which can cause fartings. But do try this variety first as its cheaper and maybe it turns out you are not much of lactose intolerant.
If you are very good in money and self-earning, by all means, go straight to Isolate types as they have very less lactose.
Companies sometime do fillers and other crap, so research on that for which company’s item is best.
Maybe start with MFF Whey Protien 80 unflavoured from their website. Its cheap. If doesn’t cause gas (it has lactose as its a Concentrate version), then its okay.
Ultimate Nutrition ISO Sensation 93 is better if you can afford, its an Isolate version, but mind that its flavoured.
Rememeber: You need this whey protien suplement only till you loose all undesired fats, then you should start eating all protien from food inclding lentils…..and never ever go for crap foods again. No need to fear, just avoid eating crap alone, two-three times a month with friends doesn’t matter, that too if they are too much into it.
Multi-Phase Carbohydrate Blend (Waxy Maize Starch, Maltodextrin, Dextrose, Fructose), Mass Addiction Protein & Amino Acid Matrix (Ultra-Filtered Whey Protein, Calcium Caseinate, Egg Albumen, Soya Protein Isolate, Fat Free Dairy Solids, L-Glutamine, Taurine, L-Leucine, L-Valine, L-Isoleucine, L-Arginine, Alpha-Ketoglutarate, Calcium HMB), Cocoa Powder (in Chocolate flavour only), Flavouring, Xanthan Gum (Stabiliser), Guar Gum (Stabiliser), Sodium Chloride, Vitamin Blend, Insulin Supporting Complex (Alpha Lipoic Acid, Chromium Picolinate), Sucralose (Non-Nutritive Sweetener), Colouring (E122 – in Strawberry flavour only).