Protein and Diet |
Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk overtraining as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
How Much Protein Do You Need?
The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dieticians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.
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The protein equation:
- Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000
Lean mass is your total weight in kg minus your body fat.
To estimate your body fat use this equation:
- For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
- For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4
So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.
Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:
Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2
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= 37.2 + 8.05 – 16.2
= 29.05% body fat
So the daily protein requirement is:
(95 – (0.2905 x 95)) x 2.75
= (95 – 27.5975) x 2.75
= 185.35
So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.
An Easier Protein Equation
Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:
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- Daily protein requirement (g) = Your body weight in pounds.
So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.
A more sensible equation using the metric system would be:
- Daily protein requirement (g) = Weight in kg x 2
So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.
Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.
When is the best time to eat protein for maximum muscle growth?
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Protein timing is as much an art as a science. However, the key rules are:
- Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice.
- More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.
Protein Sources
Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:
Whey and Casein protein shakes (supplements)
There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use the properly.
Really the key is to eat micro-meals throughout the day that are well-balanced. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.
Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.
The Science of Protein and Muscle Development
This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
I have only 25 percent use in one kidney so am trying to find safe foods to eat. I’m trying to stay low on the protein. Thank you for your suggestions and information. What foods can I eat to keep protein down?
Hi Mayona, really you should try to speak to a dietician. Maybe the doctor that dealt with your kidney condition can give you some advice.
But, to keep protein down, just eat less of it. More vegetables, salad, fruits. Basically, a more vegetarian diet.
I am so much interested in building my muscles,i have already started my work out in gym, I have something to ask, your response will encourage me.
As my height is 172, is there any exercise to help me for height growth?
I have taken protein powder to help me in building muscles when is the right time to eat? (if it is once a day)
I have also taken a creatine powder to help me in the process, when should I have creatine? (if it is once a day)
thanx and regards
Hi NEhsan,
Regarding growing taller, exercise cannot help, it is a genetic thing. If you are still growing then a very healthy balanced diet will help you reach your potential, but nothing will help you gain extra height. Sleep helps when growing too!
Wrt the supplements, protein is best consumed within 30 minutes of finishing exercise, I think the same is generally true for creatine, although some people prefer to take it in the morning. Timing for creatine seems less important according the the research I have read.
Been using the protein powder for sometimes but always after the workout. Currently I’m doing both means Cardio and Muscle building. What will be the recommended interval time to consume protein powder? Some say before workout a serving and after workout a serving and some even says every eight hours?
The protein drink should be drunk within 30 minutes of finishing your exercise. This ensures that the muscles are supplied with the proteins and amino acids to help rebuild and repair. If you are also taking energy shakes that contain carbohydrate to help replenish glycogen reserves then these should be taken before the exercise. Some people drink them throughout the day as a way to maintain protein and glycogen levels. It really depends how hard you are working out. You can only utilize 30g of protein at any one time.
In addition to taking the supplements it will help if you consume micro meals every few hours that area also high in protein. Cottage cheese is a popular choice!
Hi my name is Mahyar, as I know each person must eat 100 gram Protein per a day, but thy way you are telling us, if we use protein same of your advices, can be more than 100 gram, and thats not good for health,Most protein will comes from foods, and during a day by eating foods our body will gets the protein, but the best time to use for gym I think is before train and also after train, One spoon of protein must be mix with milk and you should shake well and then drink, and the same you can use after train.
Hi Mahyar, the amount of protein that a person needs to dependent on how big they are, and specifically their muscle mass. A small person will require less than a very large person that has been training / bodybuilding for a long time. Protein certainly does come from food, but the food will also contain carbohydrates and fats. If you are controlling your calories to ensure that you do not put on any body fat, then you need to take a protein supplement instead of eating more meat and eggs.
Hi, I have just started working out towards my muscles. I’m 29 6′ 185 lbs. I am thinking about to use the protein but not sure which and what time should I take protein because I work out 2 hours b4 I sleep. Please give me advice.
Start with a whey protein shake within 30 minutes of finishing your workout. Avoid ones that have extra fat, carbohydrate and lactose added, go for “pure whey” or “100% whey” varieties.
Hi i hv started workout just 1 month back. I am 25 years and 85 KG. I am taking quanto whey protein . How much should i consume in a day. I go to GYM for 1 hr
Based on the most basic calculation you should consume about 170g of protein per day, so once you have worked out how much you are getting from your diet, make up the rest with the shake. Have one shake after your workout.
how often a day should i eat micro meals to get as many proteins as possible? Every 4th, 3rd or 2nd hour?
Im training hard, 12 hours a week.
Every 3 to 4 hours. If you find that you are feeling hungry then it is probably time for a protein snack. If you are not hungry after 4 hours then you are probably eating too much.
Thanks, that helped alot =)
I have another question, if i some day decide that i have the size that i want, can i then stop eating every 3rd to 4th hour and focus on the breakfast, after training shake & before bed meal and still have the same size?
Maybe, that depends. To maintain your size you need to keep working. How hard you work depends on how big you want to be. Muscle starts to waste pretty quickly really, so you may still need to work pretty hard just for maintenance, and that may require micro meals to keep protein levels high enough. But, you maybe OK with an eggy breakfast and a big tuna salad and the odd protein shake thrown in for good measure.
I’m currently going to gym in the morning around 7am. Is it advisable to consume the protein shake 30 mins before my workout (i.e 6.30 in the morning after I wake up) and then consume another one after one hour of workout. Is it effective to consume 2 portions protein powder within a short span of time i.e 2 hours? thanks.
Yes, it is probably worthwhile trying. You need something before your workout.
Do I need as much protein on rest days as on workout days? And when is the best time to take protein on rest days?
Yes, do that same on rest days, although the post workout shake is not required. Remember that you grow when you are resting.
I would like to start by saying I think it is great that you reply to questions and that you are not endorsing any thing on your site, it is very refreshing. I have recently lost around 50 lbs and am finding the need to change my diet and training because I am platauing. Would increasing the amount of protien I eat be beneficial? And I am worried about packing on pounds by eating at bed time. In a book I read they said nuts are best but I have only heard how fattening they are. I dont know which is true…?!?!
I have been doing gym for last 6 months in the evening about 6 pm and now I have bought optimum whey gold 100% as suggested by my trainer. I have also bought anabol tablets (5 mg) but I don’t know how to take these things. I want a lean muscular body so please tell me what is the right way and time to take these supplements. I am 19 years old and about 70kg of weight?
Prashant, for the protein follow the advice here. We cannot give you any guidance on the other stuff. Didn’t your trainer give you instructions?
HI sir, m raj m 28yr old weighing only 58kg and ht is 175cm started gym just 4days back not yet started the muscle programme. want to increase my wt also and build good physique pls help me in taking the right protein supplement and building…
For now just workout hard and take a small protein supplement within 30 minutes of your weight training workout. Eat plenty of proteins in your diet too, plus lots of healthy and nutritious vegetables, pulses and fruits.
Another question, should you take protein the same way on a rest day as you would when youre training or should you reduce it, thanks
Well, that depends. You should not take your post workout protein shake. If you have done a massive session the previous day then your muscles will need that extra protein, but a casein protein that is digested slower would be better to ensure you have a steady flow of proteins to your muscles. A healthy diet full of a variety of proteins will probably suffice in most cases.
Aravind, the protein your friend is eating is likely to be helping. Genetics plays a role too, he may just have the type of genetics that helps build muscle. The obvious thing to try is take a protein supplement and see if you experience new growth. I am not sure if a family history of vegetarianism will make your genetic makeup vastly different, it could just be that your diet is lacking in proteins. Animal proteins are generally considered to be best for helping build muscle.
You may find this articles interesting: Do You Need Protein Powder / Protein Shakes to Build Muscle?
Am wondering why you didn’t reply Jen ironically :)
Btw, being a strict vegetarian since birth I analysed recently the kind of Indian veg diet I have been having is very poor in protein. Not even 20% of what you have recommended. Almost all of it being milk protein.
Recently I have taken up bodybuilding and started consuming around 120 grams of protein a day including whey, milk and egg. What I found was between my partner ( who’s a meat eater since birth) and I, he seems to stack on muscle mass very easily. Both of us are same age, weight / height profile and started out together. In fact in terms of stamina I could outrun in him at college races and beat him at arm wrestling like just a few months ago. But not now!
Do you think the protein intake makes a difference? Am sure he has more protein than me on a weekly basis. Also I have a gut feeling his muscles could be engineered different given his good protein intake since childhood or may I’ve just genetically different.
Could this be true? I come from a family lineage (a caste) that turned vegetarian a couple of thousand years ago!
Lol. Sorry Jen.
Ok. Jen, if you start eating more protein you need to be aware of how much additional energy there is in protein and ideally compensate for this by reducing the amount of carbohydrate you are eating.
Nuts do have fat, but it is healthy so keep eating those nuts.
You may benefit from changing your workout if you have not done so already. Whenever you hit a plateau something has to change – either diet or exercise, or sometimes both.
Keep up the good work, 50 pounds is an excellent achievement.
Hey, that’s really nice of you to answer everyones’ questions in detail. Wish you good success with this site.
Yea, probably animal protein is lacking in my diet. Is egg protein equivalent to say chicken? Because I can take eggs or a supplement from eggs. Wonder if there are meat powder supplements?
Egg protein is different but still very good. Is animal protein better than plant protein? There appears to be a lot of debate about this. I think the key is to get enough protein, regardless of the source. It may not be so much that you friend is getting better protein, but that he just gets more. This article on protein from a vegan perspective: http://www.vrg.org/nutrition/protein.htm
hi ive started boxing and need to lose a bit of fat not much about 10 pounds but tone up at the same time so i was wondering how and when to take protein drinks and which ones as i train 4 nights from 5.30 till 7.30. thanks
You should just take a whey protein shake after your workout. Cut out all junk, bread, pasta, rice. Eat nutritious vegetables, fruits etc. in salads and a lot of lean protein like chicken. Eggs for breakfast, fish. Also do some complimentary weight training, you want to get strong as well as lower your weight.
Hi I’ve been going to the gym for over a year, I’ve put on 2 stone now I’m 10 stone. I take protein shakes before I go gym and after workout, but recently I haven’t been gaining any muscle, I’m trying to get big thighs and big bum.do you know what I can do to get that? I need your help. Is it okay if I go to the gym in the mornings? Will I lose muscle? I’ve been told that it’s better to go in the evenings?
What exercises are you doing? You should be doing squats, and aiming to increase the amount you lift, if you want bigger thighs and glutes. Make sure your diet is good too, there is more to a bodybuilding diet plan than just protein shakes. The food you eat is more important than the supplements you take.
As for the time of day, it makes no difference really. So long as you are well rested and well nourished you muscles will grow. Do you get 8 hours sleep each night? Are you eating plenty of proteins (meat, poultry, fish, eggs) and healthy carbs (green leaves, pulses)?
Hello my name is Nick, I am 17 years old and a lot like everyone else I consume some type of whey protein. I don’t get down to specifics. I just buy it at my local Walmart. does that truly affect the results in the end, or is it only for those who are worried about carbs and fat??
I also should mention that i work out almost everyday at 8pm. Some nights i feel lazy and don’t workout but my 2nd period in school is ‘Weight Training & Conditioning’ so the night i DO workout at home, is that bad? Can that cause over strain..? do I need to consume more due to 2 work out sessions? (i.e. 1 hour apiece)
Lastly how much? I am 128.8 Lbs , and 5″5. I do not know how to do your calculations so it would be MOST appreciated if you could calculate that for me.. or from personal knowledge, whichever. I just saw that TOO MUCH can cause kidney problems and/or heart disease? I consume ’2 heaping scoops’ (52g) of protein after ONE workout session (normally the one at home) is this TOO much?
Thanks!
-Nick
Hi Nick. 52g is not too much. Do not worry about “kidney problems and/or heart disease”, 50G is not going to causes a problem. You should aim for around 128g or protein a day, so that is your 52g from supplements plus 76g from diet.
The dietary proteins are most important, so eat a varied diet with lean meats, eggs, poultry, fish, seasfood, pulses and nuts. Also eat good carbs, like leafy salads, low GI vegetables. Cut out the bread, pasta, white rice – you want your carb sources to provide as many nutrients as possible.
How are the school Weight Training & Conditioning classes structured? Is the teacher approachable? I am sure that the PE teacher can provide you with some useful advice on training outside of class, nutrition etc.
ok thanks for the info about gram dosages!
My classes are structured as follows:
Mon- Bench Press / upper body aux. lifts
Tues- Military Press / upper body aux. lifts
Weds- Swat / lower body aux. lifts
Thurs- Power Clean & Press / lower body aux. lifts
Fri- Free Day (I generally focus on upper body in my workouts so i Bench Press again.)
And protein supplements AREN’T enough protein sources right..? you need natural consumption of meats, egg, vegetables, etc?
That is correct Nick, the keyword is “supplement”. They are there to give you a little extra, not to replace dietary protein sources.
Take a look at what diet the top bodybuilders eat. Lots of food.
Supplements are useful when you absolutely have to have extra protein but want to keep calories and carbohydrates to a minimum. But if you are training everyday then you need plenty of health carbohydrates as well as protein.
Ok, Thank You MotleyHealth Team! ;)
if i have any other questions and/or concerns, i will come here because this is a professional site and a lot of questions have been answers with great information ! ! !
Thanks!
-Nick
im 15 and still growing i want to improve my sterngth what should i do and would protien help and do you take it within 30 minutes of finishing.
Hi Steele, at 15 you can perform bodyweight exercises and most weight training exercises. Do not do heavy squats or deadlifts, or anything that puts a lot of pressure on the spine, as this may still be developing. Bodyweight exercises will help build muscle. Protein within 30 minutes of exercising is recommended, make sure it is whey protein as this releases fastest.
I am 55 and trying to get in shape. Due to my age is there a different rule with the protein sups?
Not really a different rule, just be aware that at the moment you probably require less energy than a guy in his 20′s that is working out, so remember that keeping calories low is important, especially if you are having protein shakes. Try to compensate for the shake by eating less “empty carbs”, like bread, pasta or rice. Ideally only eat vegetables, fruits and pulses which are nutritious and avoid bread, rice and pasta altogether.
I would add that the amount of protein needed is also dependent on the type of exercise one primarily does.
aerobic exercise has a lower protein need than strength training.
Id also add that studies generally use 0.6 to 0.9 grams per pound.
Wow, what a great website, kudos to you.
After losing 35 pds and getting my BMI to 22 I now want to build some muscle. I have been going to the gym for 3 months as part of my weight reduction program and would now like to change focus from losing weight to gaining muscle. I have done some research on the net about the importance of adequate protein intake to build muscle and have just purchased my first protein supplement powder. I’m was planning to have the supplement each morning with breakfast, and also after each workout (3 times per week). Should I also be having the protein supplement before I go to bed each night as I’ve read muscle regeneration is optimal during sleep.
Hi Andrew, you could do well to take another supplement before bed. One of the most important, and often neglected, factors of bodybuilding is sleep. You probably want to aim for a minimum of 8 hours a night, but may do well to get 9 hours if possible.
sir,i dont take any supplements but i eat 12egg whites a day.6egg when i get up in the morning and 6egg after workout.. I eat dalia…. I take channas before workout and i eat 4 bowl of dal and 5 chapatis a day is this diet sufficient for me??? I have taken whey protein few days back but I want to know along with protein is it necessary to take l-glutamine, creatine for good results??please help. thanking u
Hi Rampal, your diet sounds like it could be OK. The 12 egg whites will provide you with a good source of protein. Depending on the amount of dalia, cahnna and chapatis you eat, you should be OK. Try to limit portion size so that you are not consuming too many calories. Some protein supplements will contain some l-glutamine also. Creatine can be useful, however you should see how you get on with whey protein to start with.
Hi I’m 154lbs 5’8 workout 5 days a week . Would like to know what can I eat @ night for protein and how much of it?? And how much carbs druring day time?? What carbs are the best do you think?? Thank you for your help !!
Good protein sources in the evening are fish and chicken. Or you could have a protein shake, maybe a whey isolate.
Best carbs – from a well varied diet, so different vegetables, fruits, pulses, nuts etc. Variety is best. White bread, pasta, rice is the worse choice.
I’m 32, 5’3 and currently 155 lbs. I lost about 40 lbs. over the course of a year with diet (WW) and exercise (mostly cardio). However, now I’m trying to lose that last 15-20 lbs (it should probably be more according to my height, but I think I would be happiest at this weight as far as managing it long-term). I’ve been doing cardio for an hour, 3-5 times a week and slowly adding some weight training. I would really like to get more defined at this point, so I’ve been considering taking some supplements and protein shakes, since I’ve read that it will benefit with more weight training. Should I also cut down on cardio and focus more on the weights since I seem to have reached a plateau? I would love to have flat/toned abs for once in my life!
If you have the time to do both cardio and weights, that is the best option. Cardio first thing in the morning and then weights in the evening can work. Never do an intensive cardio session just before weight training as you will deplete your energy reserves and not lift so well.
Be careful with the protein supplements, they contain a lot of energy so make sure you do not start consuming more calories than you need.
I’m 15, and about 99 pounds, 5’4. I know im a little underweight, but im trying to gain muscle. I workout right when i get up in the morning, I run for 15 mins then to 10 minute cardio and some ab workouts. Afterwards, i have eggs, bagel, and a yogurt all about 21 grams of protein. But when i wake up I do not eat anything, should I? I do have whey protein shake I can make but i’m not sure if i should take it before or afterwards? Also, I was told it is best to eat most protein in the morning, but what are some good lunches? and dinners? Thank you so much.
Hi Glenda. You should eat protein with every meal, not just for breakfast. The best time for a protein shake is straight after exercise, within 30 minutes, ideally sooner. Do some bodyweight workouts to start developing more muscles. Squats, push ups, bench dips, leg raises – these will all help develop more muscle.
Cardio before breakfast is OK, but more intensive exercises, such as weight training, bodyweight workouts, should come after you have eaten to ensure you have a good supply of glycogen (from carbs) to fuel muscle movement. Eggs, yogurt and bagel will provide you with plenty of energy and protein for your needs. Chicken, fish, bean and peas are good for lunch/dinner to boost protein too.
hey, i workout right when i wake up, and i dont eat anything. Just go straight to my workout (not too intense, cardio for about an hour) should i eat anything before?
Also, I eat lunch around 12, when i get home from school at 3 i go running for about 30 minutes, and afterwards i do alot of ab and strenghtning workouts. What should I consume before and after that workout? Please help, im at a loss here. Thanks.
That is fine Mark. Eat a healthy protein meal after the abs / strength workouts.
I have been wrkin out for about six months now. I don’t do cardio, What protein supplement should I go for? Please name the product.
If you are looking to lose fat still, then a whey isolate would be a good choice as the sugars are reduced. Drink straight after weight training.
Recommended product: AST VP2 Whey Isolate
Hi There
I have read through many websites and I feel a little bit lost about how much protein to take without gaining weight. I would like to lose around 14kg. I weigh 74 kg and I am 30 years old. My body fat is around 34%.I used to be very fit and my body fat was at 21%. I trained very weel and went to the gym 4 to 5 times per week.Due to an injury 2 years ago in the gym. I have damaged one of my main nerves in the neck so I cannot train like I used to.I have been going to the gym on and off but I want to seriously train this year and get back to gym 4 to 5 times a week.
Can you please advise on what is the best way and what training exercises would you recommend to lose this excess weight and drop my body fat?Basically increase my metabolism but also support and feed my muscles with the right amount of protein . And when is the best time to take the I do not want to build huge muscles I would like lean muscles.
Many Thanks
Hi Selmich. Firsly, you will not get huge muscles if you are not bodybuilding, so do not worry about that. The calculation for the amount of protein you should take is above, using the basic calculation is a good enough guide. As for how many calories are in it, there are 4 calories per gram of protein.
So, at 74kg, you need 74 X 2 = 148 g. May as well round that up to 150 g.
150 grams of protein will contain 150 X 4 = 600 Calories.
For this to be meaningful you need to know exactly how many calories are in all the food you are eating, and how it is split already between protein, carbohydrates and fats.
Really, as you goal is not to be bulky, just lean and fit, the best thing to do is to focus on eating a healthy and well balanced diet (detail of calorie requirements are included in that article), but a 30 year old guy needs 2700 – 3000 calories a day, depending on how active they are.
So if you are looking to lose weight, you could consume around 2700 calories a day on the days you exercise, so long as you are burning 500 calories with exercise. On days you are not exercising, consume around 2200 calories, of which 600 calories should still be protein, and you should be OK to lose weight.
Always aim to improve your fitness. As for type of training, bodyweight exercises could be a good option – they are free to do, can be done anywhere, work the muscles and cardiovascular system and will lead to a leaner body.
Thanks very much for your prompt reply. Much appreciated.
Do you recommend to take protein drinks after my workout to help my muscles ease?
When is the best time?
Can you also advise calorie intake per day for a female trying to lose weight? Not sure if i am supposed to be following man’s calories intake??
Sorry, yes. For a 30 year old woman you need 2100-2350 Calories a day.
A protein drink after a workout is a good idea, but only if you factor in the calories to avoid consuming too many on that day. Protein drinks can vary widely in the amount of calories they contain. The “weight gainers” often have carbohydrates and sugars added, whereas the “whey isolates” are lower in calories, but are more expensive to buy.
Timing – within 30 minutes of exercise is best.
Hi There
Thanks. So that means I should aim for 2100 calories per day when I am exercising as long as I burn 500 calories each day in the gym 4 times per week.And other days when not exercising burn consume 1600?
I have looked at different types of protein drinks and I have come across Pure Hemp Seed Protein on myprotein.co.uk website which seems to be really good? Do you recommend this instead of whey?
I am not at all familiar with hemp protein, will read up on it later. Whey is consider to be best after exercise because it is quickly absorbed. Casein protein (egg whites) is more slowly absorbs, which is why some people (bodybuilders, athletes etc) will take this in the morning, and some before bed, to ensure that their muscles are receiving constant stream of proteins. But they exercise a lot more than us mortals. I am sure the hemp will be good.
And yep, your calorie calculations look good.
Thanks very much… Really appreciate your advice.
I have one more question – sorry about this. I am thinking of purchasing a recovery xs drink for taking afterworkout which contains whey protein.
This one from myprotein.co.uk
RECOVERY XS – Waxy Maize Starch, Impact Whey Isolate®, L Leucine, L Glutamine, Creapure®, Vitaminc C (as Ascorbic Acid), Electrolyte Blend (Sodium Chloride, Potassium Sulphate, Di Calcium Phosphate and Magnesium Oxide), Soy Lecithin (emulsifier).
What is your opinion on these?? As I do not like to take something which might have bas side effects. I prefer natural things.
It really depends on your goal and how hard you are exercising. If you are having a healthy diet, which means plenty of fruits, vegetables, pulses and a variety of protein sources, then the average person does not really need this, as most of those ingredients will be found in a balanced diet.
See how you get on with your workouts. If you are losing fat, getting fitter and looking and feeling better, then you are doing OK. If you are not gaining muscles and taking long to recover, then maybe you need something like this. But try without first.
I have just started a high protein 5 small meals a day regime and going to gym 4 times a week but, the diet my trainer has me on is becoming boring very fast it mainly consists of chicken, jasmine rice and a few veges I was wondering if i could modify it a bit as i am getting real sick of chicken..lol thanks
There are certainly alternative protein sources that you can eat, such as pork, a variety of fish, beef, game meats are very high protein too, as well as vegetarian sources such as tofu, nuts, pulses and of course protein supplements.
well I weigh about 210 and 6’2″ and my gyms body fat % reader says I have 7% but this equation says I’m 20. I am a teen bodybuilder.
This calculation provides a very rough estimate and assumes that the average person does not have much muscle. If you are a bodybuilder then I assume that much of your mass is muscle which would explain a low body fat %. What is your waist circumference? This is often a good indicator of being overweight. Your BMI is 27, but if you are carry lots of muscle this is not a problem.
Iv read your article it may not link entirely well with timing of protein consumption…well its more of a dietary balance query: Im looking to gain size and muscle mass, Im going back to training and before i gained muscle mass and lost fat because i was filling a strict diet of low carb high protein, Iv heard and thought to gain muscle and bulk at the same time I have to keep my protein intake high along with carbs….but people say to bulk up with carbs then work with protein with an average carbohydrate intake….confused.
To get really big, the bulk up, you will need a healthy supply of carbohydrates and proteins. Carbs are muscle fuel, they get converted to glycogen which is the energy source for muscle movements. With inadequate carbs you will not be able to work hard enough or for long enough for maximum gains. Protein is of course essential for the repair and growth of muscle. So you need both.
When you decide to start cutting down the fat levels, this is when the carbs need to be heavily restricted.
Hi, Ive been doing a workout program for almost 6 weeks now to build muscle in my body. Ive always been thin and active but my muscle development isn’t where I want it to be. Could it be because i’m not eating enough protein? Because this is the second time that i’m doing this workout program and my body does look more toned but I seem to have gotten stuck. Any advice?
That could certainly be the case. Eat more food too. Take in more health carbohydrates (vegetables, fruits, nuts, pulses) as well as dietary protein (eggs, chicken) and also have a protein shake straight after weight training. If you are not gaining muscle or fat, you must be still eating too little. If you gain too much fat, then most likely you need to increase your weight training intensity / volume.
i have read that the less sugar the better when trying to build muscle and lose weight. the only sugar i have is in my protein drinks. should i use a protein drink with no sugars, or is this one ok
If you are not allowing any dietary sugar then this should be OK. If you want to go extreme then look for whey isolates.
Hi,
I work out at 6am each morning. Just recently I’ve started drinking a whey protein shake after finishing the workout as well as having my normal breakfast (yogurt, fruit, muslie etc) before going to work. Until now I haven’t been eating anything before the workout as I’d read that working out on an empty stomach can hurt weightloss. I am now shifting workouts a bit more towards a goal of muscle gain as oppoosed to weightloss. You mention that not eating before a work out can cause the body to break down muscle tissue for energy. Does this mean that I should really be having a protein shake before AND after the 6am workout? And then potentially another before bed? What types of protein and other nurtients would be best to take in before & after a 6am workout? And then before bed at 10-11pm. Assuming that I’m eating a health lunch and dinner as well.
thanks
Whey protein releases its energy quicker (whey proteins breakdown faster) so these are best before and after workouts. Casein based protein breaks down slower, so better as a general supplement or before bed. If you are weight training in the morning then really you should take some carbohydrate and protein to provide energy for work, glycogen levels may be a little lower in the mornings before you have eaten.
Hi , I’m 22 and about 95 pounds I’m very thin , I have just started going to gym . Plz suggest me what I have to take protein powder or weight gainer powder , I want to gain weight and also build muscle.
Hi Sanjay, protein powders are good, but you need to eat more too. Start increasing your total energy intake. Eating oats (muesli, porridge) for breakfast is good, as is wholemeal toast with eggs. Eat large mixed salads with chicken or fish for lunch. Always snack healthy, get more protein from fish snacks, cottage cheese, nuts and seeds. Eat stews made from pulses and a rich variety of vegetables.
Your aim should really be to build muscle, but as you increase your food intake you may add some weight too anyway. Do not worry about this though. Keep focused on the exercise and eat a good diet. Food grows muscle, exercise just triggers the process.
Hi, i wanted to make good muscles with cuts n i have started working out frm last 2 mnths and recently i have started taking whey protien too but my stomach is not in good shape n i feel uncomfortable with it, will please tell me how to make it 6 pack n how much time will it take to make good muscles with help of whey protien.! thnx
Hi Stephen, what exercises are you doing, and what are you eating?
Hi, I am in the process of working to build muscle and lose body fat. I have a good bmi (22) but have a beer belly. Currently I eat Special K for breakfast, salad with ham, apple, banana and yogurt and a normal meal for dinner.
I’ve stopped eating all sweets and crisps and only eat fruit for snacks. I have lost over a stone in weight over the last 6 months but still have the belly and do not seem to be putting on much muscle.
After reading your blog I think my protien intake is too low and I may be burning muscle for fuel. I work out every other day doing 30 mins of interval training on treadmill, 10mins interval training on rower and then an hour on the weights. Can you advise? Thanks and great site btw! Also I’m 26.
Hi Chris, yep, looks like protein is a problem. The example you gave has only a very small amount of protein from the ham. Start having 2-3 eggs for breakfast, eat chicken instead of ham, have fish a few times a week. Also having a whey protein shake after weight training is advisable.
As for exercise, really you should not to the cardio immediately before the weight training. The 30 minutes of interval training will burn off a lot of muscle glycogen (fuel) which leaves less for weight lifting. Do cardio on separate days, or at least in the morning then have some snacks and meals before the weight training.
Thanks for your quick response and I will start adding more protien into my food. Another couple questions I have is he amount of carbs I should eat? I’ve read that a low carb diet is good for loosing weight but is it good for building muscle, as I’ve also read that too low could induce ketotosis, which is not good for building muscle. Would a price of bread be good with the eggs for breakfast and pasta for lunch or dinner? Also when weight training I was doing 3 sets of 15 reps as I do not what to get big just reduce body fat and build muscle to be more defined. I’ve read that doing less reps (5or6) of heavier weights is a better way to train, is this right? Many thanks!!
Best go for wholemeal bread, and limit yourself to 1 slice. Try not to worry too much about how many carbs you are getting right now, instead focus on the exercise. You do need to limit carbs for fat burning to happen, but you also need carbs to fuel muscles. This is really why bodybuildings cycle “bulking” and “cutting”. With high intensity workouts and strict diets you can cut fat while building muscle. Think Gerrard Butler and crew in 300. But that is hardcore and takes a lot of hard work and dedication – not easy either if you have a full time job that is not being an actor.
For carbs, the best option is low GI carbs as these release sugar slower which means you are less likely to fill up your glycogen stores. A little bit of biology to explain (not the full picture, but hopefully you will get the idea):
Carbs we eat are converted to glucose (a.k.a. blood sugar) on digestion. When blood sugar rises, the liver releases the hormone insulin. Insulin is designed to lower blood sugar levels. This is done by allowing glucose to be converted to glycogen by the liver and then stored in the liver and muscle tissue. Glycogen stores in the muscles are used for fuel. Stores in the liver are for future energy needs.
Once the liver is full and no more glycogen can be stored, fat storage starts. So glucose is converted to glycerols and with fatty acids is stored in fat cells as TAGs (another energy storage). So this is why we get fatter – too much sugar and fat in the system that eventually gets stored in fat cells.
To breakdown fat the body releases the hormone glucagon. This is only released when blood sugar falls (the brain requires sugar for energy, so the body breaks down any glycogen to feed the brain with glucose). Once these reserves are spent the body turns to the TAGs in the fat cells to gather more glucose from the glycerols. So fat loss commences.
A lot happens to get to the point of fat loss, but the key is to ensure that blood sugar levels do not spike, as this prevents fat loss (impossible to lose fat while insulin is in the system).
So, a low GI diet (glycemic index being a measure of how quickly sugar in food is released into the blood, 100 being the figure for pure refined sugar) means that you manage your blood sugar levels better. Cardio exercise depletes muscle glycogen (burns energy / calories). If you flood the body with sugar before and after exercise you will not get to the point where the body needs to draw on fat reserves. Keep blood sugar under control and exercise depletes glycogen then TAG breakdown starts. You need to ensure that you get adequate protein to prevent muscle wastage too.
This is why it is often so hard to lose fat, and why it is so easy to gain it.
In short: a well balanced diet with mostly low GI carbs and healthy proteins (eggs, fish, whey) and daily exercise helps you lose weight.
Hello, I would like start by saying you have got an excellent website and thank you for answering all the questions with useful information. My predicament is that I cannot seem to increase muscle mass. In the last 18 months I have lost 2 stones in weight doing only cardio exercises. Being happy with my weight (now 70 kg) I changed my training regime to include weights (that was 6 months ago). Unfortunately I am having great difficulty in increasing my lean muscle mass, to the extent friends and relatives think I have gone too skinny and suspect I have a life threatening illness as well as my parents requesting I stop going to the gym. I go the gym 7 days a week do mixture of weights and cardio sessions (Mon – chest, Tues – abs, Wedn – arms, Thur – legs, Fri – spin class, Sat – separate weights & cardio classes straight after each other, Sun – steps class). I take PHD mass & strength protein drink after each work out. I take between 1200 & 1700 calories of food each day depending on what I eat. I have regularly check bmi, water content, muscle mass etc at the gym and they say all that is good. The only thing is I normally have 6 – 7 hours of sleep each day. Have you got any advice on how I could increase muscle mass?
Hi Gaz. How old are you? I ask because if you are a teenager still then 1200-1700 Calories a day is not going to help you build muscle.
By the sounds of it you need to cut back on the cardio (stop the spinning and step classes), and just do weight training 3-4 times a week. Take a rest every other day. Increase recovery, increase nutrition, lift more weights in one session, reduce cardio.
If you goal is muscle, focus on that. Well done for burning the fat off to get to 70 kg, now it is time to start focusing on weight training. It may be a good idea to start keeping a food and training diary so if you start to gain too much fat again, instead of just muscle, you will be able to easily see what to cut back.
Also, aim to get a lot more protein from your diet as well as from supplements.
Hello, I am an underweight. I want to know when is the best time to take some whey protein supplement. Is it during pre-workout or post-workout? Is it possible to take one protein drink per day or more?
I also want your advice on how I could gain weight beside from taking supplements.
Thank you for your time.
Hi Reniel. To gain weight you need to eat more. Supplements are just that, they supplement your diet. Eat plenty of lean proteins – chicken, eggs, fish, sea food, nuts and seeds. Eat healthy low GI carbohydrates. Take a whey supplement after working out. Staggering a whey supplement may be beneficial, so rather than take all straight after a workout, take half straight after, then 1/4 an hour later, then the last 1/4 an hour after that.
You will have to keep working out to ensure that you build muscle and not put on fat. But more food and more lifting is the only way to grow.
Thank you for your reply.
To summarize, instead of drinking my whey protein shake all straight after a workout, I need to drink the HALF of it during the first 15 minutes of an hour. After that, I need to drink the OTHER HALF for the last 15 minutes coming.
Is that right?
That is one way Reniel. There is no guarantee that it will work better this way, but some studies have indicated that taking whey several times after a workout, spread over the hours immediately after exercise, does help. Also taking whey the following day helps, so really, it seems that the solution is to just drink it on a regular basis so long as you do not exceed your calorie limits for any given day and that you do not restrict nutrition in other quarters, such as carbohydrates, fats, vitamins etc.
Fantastic site. Loads of information but maybe just a little too much at times. Information overload ?
I was wondering if you might help me with my usual traing program which usually works likes this; Mon’, wed’ and friday I start the day with a large banana and a small bowl of muesli. Approx 15 min’s later I start with (warm up and stretching),
Press ups x 25,
bench press – 20kg x 25,
curls – 10kg x 10,
Flyes – 7.5 x 10,
shoulder press – 10kg x10,
triceps ext’s, 10kg x 10,
upright rows, 20 kg x 10,
squats – x 100,
single arm row – 10kg x 25,
crunchies x 25 – 50,
leg raises x 10, followed by side bends – 10 each = 20. Cool down and more stretching followed by three eggs mixed with a little milk.
I am 50 years young and jog tue’s and thurs’ for 25-30 mins. I respect and value your experience in all matters health and fitness. I do not eat a lot of meat (nearly a vegetarian) but do eat lots of fish and fresh vegetables. I would greatly appreciate your thoughts and comments on gaining muscle mass and anything else you think I should know.
Thankyou in advance.
Hi E. Well, for gaining muscle mass you need more protein, 3 eggs and a little fish is not going to do it. Consider a whey protein shake after your workout. More pulses, nuts and tofu may be an idea (never eaten tofu, but apparently it is packed with protein). Or just lots of tuna. Also, you should consider increasing resistance. If it is muscle mass that you want, then 100 squats is not going to achieve that, you need to get inside a squat cage (or use a leg press machine) and start lifting some more weight. Also, work sets of 25 reps is too high. Good idea to warm up with some press ups, but for bench you should increase weight, increase to 30kg next time try 8-10 reps, see how that goes. Do 2 sets of 10 reps with a heavier weight. Same really applies to all the exercises. 25 single arm rows is great for muscular endurance but not so good for bulking. Lift heavier. How long have you been doing this workout? I looks a great workout, but it may not be ideal to meet your goals.
Hi. Wow ! Very quick response. Thankyou.
I have only been doing this workout for nine weeks and figured if nothing else it should give me something to work from until I get some ‘proper’ advice.
I shall take on board and put into practise what you have suggested. Many thanks. I shall get back to you in a couple of months to let you know how I get on.
Fantastic site. Keep up the excellent work and again, many thanks.
Look forward to hearing back from you in a couple of months E!
New research that has been carried out by health scientists at the McMaster University in Canada and the University of Nottingham in England has shown that when whey protein is taken 24 hours after weight training there is an increase in muscle growth.
Often athletes and bodybuilders consume whey protein on the days that they lift and also immediately after exercise, previous recommendations were to consume whey within 30 minutes of exercise.
New research that examined 3 lifting methods: low weight to failure, heavy weight to failure and low weight with reduce reps. 15 grams of whey protein was then consumed 24 hours after weight training exercise.
For each type of lifting muscle building increased after eating whey.
Amino Acids Used More Effectively 24 Hours After Lifting
The research showed that the body can utilise amino acids more effectively 24 hours after exercise. It is not clear at the moment why this is the case, however, it is recommended that you now take your whey shakes on your rest days too.
This is good news for those people that forget to take a whey protein shake after they have finished their weight training session. If you are training 3 days a week then a daily whey supplement would seem to be better than just taking it after exercise.
Reference
The research is published in the April 2011 edition of The Journal of Nutrition.
I’m 25 and 6ft and 83 kg. im jus looking for cuts and nice muscles body but not a body builder’s body. and i got little belly which I want to lose them badly can u suggest any good exercise??? and my gym instructor told me take light weights and do more reps to get cuts on your body ..
if you have seen movie name Undisputed 2 the Russian guy name Boyka he got amazing cuts but not a mass body something like dat . I started 2 months back and started treadmill I reduced 5 kg from 87 to 82. I want to lose more fat and get cuts. now using whey protein and light weight exercise. pls advice to get good cuts and sexy body.
regards
Sheron
Hi Sheron, I had to look up Undisputed 2, but I found this video, “Becoming Boyka”. It shows Scott Adkins performing many boxing training drills to build real functional strength. I have done martial arts for many years, and I really suggest that if you want to look like a fight you need to train like one. Kickboxing is a good choice. Take a look at our Boxing Workout and also the Bruce Lee training articles.
thanx for the advice but as i told u .. taking light weight and more sets and reps will help me to get cuts ??. coz im not lookin for a builders body just fit and nice physique. not broad chest loads of mass naa nothing like dat ..
at same time im have proteins just 1ce in a day after work out.
Yes, that should work. The key is lot so reps to mimic the type of training martial artists do (many punches, kicks etc). If you are not lifting heavy weights you will not bulk up.
are all protein shake brands good, or should i be careful on which one i take?
They are really all OK. The main difference between brands is the balance of protein and sugar. Generally the cheaper brands are more like “weight gainers” which provide a combination of protein and carbohydrates / sugars. For those who are cutting then they go for isolates which remove much of the sugar and are more pure protein. These tend to cost more. Some have additional BCAA in them too which increases the costs. There are some expensive brands which do have a very good reputation. Really it is a matter of seeing what works best for you though and also ensuring that your diet is spot on too, as no amount of supplement can replace a poor diet.
i am having gold standard WHEY. is that a good 1?? i skip my break fast and have 1 scoop in the morning and 1 after work out.
The brand has had good reviews. What are your goals at the moment? Are you looking to lose fat and gain muscle, or just gain muscle? What exercise / workouts are you doing? Skipping breakfast is probably not the best idea either way, you need some carbohydrates to provide fuel (glycogen) without which the body will breakdown the most readily available tissue for sugar, which is muscle tissue. Athletes take in carbs after training to prevent muscle wastage, protein alone will not do that.
my goals the the moment to loose all the weight fast and just gain muscle. a lean body with muscles and cuts . check this person out “scottherman” (http://www.youtube.com/watch?v=LX8gbhth-rk) dats a nice body. I workout for 2 hour 5 days a week. i start with treadmill to loose fat. I burn 2000 calories den I start working out for 2 body parts in a day lets say chest and triceps, wings and biceps shoulder and few games for belly and love handles.
I don’t use that heavy weight 10 to 15 kg max and 3 sets 18 15 12 reps or 15 12 10 reps.
i have just started body weight exercises first thing in the morning and am eating about 1 hour before hand,a glass of milk, some yogurt, 1 slice of brown bread with peanut butter and about 30 minutes after i have a bole of porridge,1 slice of brown bread with peanut butter glass of milk ,apple,orange, would this be a good diet and timing, thank you for your time
Sounds like that will help you lose weight and build muscle OK. Give it 2-3 months, keep working harder.
Hi John, it sounds OK.
Hi , just want to ask that..I want to gain muscles and weight. My weight is 70kgs and height is 5’10. Should i Use whey protein to get bulk???
Hi Vibs, if you are following a good weight lifting program and eating a well balanced diet with rich protein sources and healthy carbohydrates and healthy fats, and you are not gaining muscle at the rate that you think you should be, then try whey protein. Remember, it is not a substitute for a healthy diet and weight lifting!
Hey I just have a question I’m a 16 year old male 5’9 looking to gain more muscle I’m drinking protien mutant mass before & after my workouts I’m just wondering what you would recommoend for muscle growth & I have another question is it okay to drink your protein shake right after your workout or should you wait 30 mins or so thanks ! :)
Hi Pete, straight after is a good time, or as soon after as you can stomach a protein shake. Just make sure the rest of your diet is good.
wow this is a great blog! i love your theme, did you have to pay for it? or was it free?
Thanks Steve. It is a slight modification on a free theme, mostly CSS changes, some page changes, custom categories and homepage, a few clever modules etc. All put together built in house.
Very informative site….i am learning a lot here.
I am 40 years old. I used to have a workout plan but I stopped for several years. Now, I have been working out again for one month already to have a toned body, have defined muscles and lose lower stomach fat which I have unfortunately. I am 5’6, 145 lbs with a body fat of 20%. Should I aim to lower this down as I thought this causes my lower stomach fat.
I have a weigh in every week and on my second week, I gained 3 lbs of fat and lost 2 lbs of muscles. The next week, I lost 3 lbs of fat and gained 2 lbs of muscles. And just last week, I lost 1 lb of fat and also lost 1 lb of muscle as well. I don’t know what’s wrong with my program as I only spend one hour each time on the gym 3 times a week. I just bought a whey protein which I drink after workout and I also limit my calorie intake to 1600 cal a day…
Thank you very much…
Hi Regie, what exercise are you doing? Does the 1600 Calories include the energy in the whey protein drink?
Thanks for the reply. the 1600 calorie does not include the whey protein drink. i also space my food intake every 3 hours. Is it possible that i also take whey drink on non-workout days every morning when i wake up?
As for my program, I do chest and biceps with abs on tues, back and triceps with abs on fri, and shoulders and legs with abs on sun. i have 2 to three exercises for each body part with 3 sets of 12, 10 and 8 reps. but i start each body part with a lighter load of 15 reps. each session also lasts only one hour maximum. i also do treadmill for 10 minutes before each workout and some minutes stretching after.
Thanks again.
Regie, if you have chosen 1600 Calories as it is for optimum fat loss remember to also count the calories in the protein supplement – especially on the days you are not working out. To lose fat quicker you could start doing longer cardio sessions in the morning, say 30-45 minutes, and then leave your weight training until after lunch / evening. Although if time is an issue this may not be possible.
I’m Nowshad. Age-24. Weight- 65, Height- 5’5. I’m going to the gym for the last six months. But not regularly. 4 times a week.I’m not happy with my muscle and also abs. I want a good body shape and also good muscle. Now I want to take protein. Which one is best for me .?? Can u please recommend..?? Is there any possibility of getting fat by taking protein..?? Is it harmful..>?? Your response means a lot for me sir……
Hi Nowshad.
First, if muscle growth is your goal, you need to ensure that you are following a solid weight training plan. You need to be prepared to consistently increase the resistance / weight. Are you lifting heavier weights than you were 6 months ago?
As for protein – first, how is your diet? Diet comes first, it is much better to make sure that you are eating a really good diet with plenty of lean protein and healthy fruits and vegetables first. Supplement after you have sorted the diet out.
Yes, you can get fat by taking too much protein. Protein is used for energy as well as broken down for the amino-acids which build muscle tissue. If you take a protein supplement you need to be careful not to consume too many calories each day. It is not possible to give you any rules to follow though, you just have to keep a log of everything you eat, all the supplements you take and the exercises that you do. Then adjust as required. If you start putting on too much fat you need to reduce calories or increase cardio to compensate.
Thank u sir, for your quick response……
Yes … muscle growth is my dream with a good looking abs also. can u give me a routine so that i can start again. yes i’m lifting a little bit heavy thean months ago. what i consume as my diet plan. it’s mentionable that i’m from Bangladesh. I do not take any type of supplement yet. so…plz sir…give me a direction so that i could have a good fitness as well as good body. i’m doing bench press, dumble fly, butterfly for my chest. chin up…push ups also. let pull down, some workout for back and triceps and also for bi-ceps. do i need to take protein…?? If yes, which one u recommend and how much i have to consume and when….??? trainer suggest me 100 percent whey protein. but is it safe at this stage of my body. how much i have to consume this….???
it’s pleasure to talk with u…..
Whey protein is safe so long as you do not take too much (like most things really). If you have a trainer already then just keep talking to him to make sure your weight training program is on track and that you are focussing on the right areas. Healthy food really does come first though.
Hi my name is Connor, I am 15 and weigh 135 pounds, 5’9. I just bought some Gold Standard Whey Protein and would like to know how much should i take before and after my workout. ALso, I heard that your muscles start breaking down during your workout. So, i was wondering if i bout some amino acids to take during my workout, with the protein. Would that work? Another thing, is if i want to bulk up, instead of buying a weight gainer can i just add more carbs to the whey protein? Thanks i love looking into these things and knowing that i am doing exactly the right thing for my body.
I would also like suggestions to what other supplements to use for fat loss at the end of my bulking phase. Sorry one more thing, and if you kno about the safest creatine.
Hi Sir, I just want to ask if it is safe to take creatine (weider) 30mins before workout then, another creatine after workout with a glass of whey protein? My goal is to have a toned body. I typically start a day with a 8km run 5:00 in the morning then after work, go straight to gym 7 – 8:30 in the evening. I work out only 3days a week (mon,tues,thurs). I run 8km every wed,fri,sat and sun. At the moment I am not taking any supplements. I’m also eating healthy food. Is it safe to take creatine and whey protein at the same time? Will this supplement help me to increase my energy especially in my running? Is my running schedule affects my goal of having toned body? Because I was told that running will deplete your upper body muscle. I would greatly appreciate your thoughts and comments. Thank you.
Hi Connor, you do not need to take anything during your workout, best wait until afterwards. It is really important to make sure that your diet is healthy and well balanced with a rich variety of fruits, vegetables, pulses and nuts to get healthy carbs. Also eat more health proteins, such as eggs, chicken, fish. Take your protein shake after your workout, ideally within 30 minutes. You can add more carbs to the protein, but most protein drinks have some carbs already and a diet rich in carbs is better.
For now I would suggest focusing on fitness to help burn fat as this is the most effective method. Many bodybuilders do 30-45 minutes of cardio every morning to aid fat burning. As for creatine I really do not know which is the safest. I would suggest that all the major brands are safe. My suggestion would be take a little at first and see how you get on. I took some once and it went straight through me. I felt completely fine, but for some reason it had that effect on me. So test one and see how you get on. Creatine is just more amino acids to help fuel muscle contraction, so until you are working to a high intensity maybe not required. You could see how you get on without it and if you hit a wall later on then look at diet, workout routine and supplements again.
Hi Wilson, for running you need to ensure that your glycogen stores are full. Creatine will help as it boosts ATP for short intensive bursts of exercise. For endurance the energy is from glycogen, oxygen and fat, so creatine is not actually required. It is safe to take them at the same time, but I would suggest creatine before weight training and whey protein afterwards, and rely on a healthy and balanced diet to provide required energy for running.
I have been training at the gym at least 3 times a week for 1-2 hours a time. I am having a protein shake 46grams of protein shake before the gym and one later in the evening I also have 15grams of creatine a day and have not yet really noticed alot of difference in the past month. My weight is 10stone and im 28. My appetite is quite poor at times but I am trying to have atleast one main meal a day. Do you have any advice? thanks Lee
Generally it is better to have the protein straight after the workout. You have to force yourself to eat more (and healthy foods) with bodybuidling, so just keep working hard in the gym and make those meals and eat them.
Usually I take whey protein 30 minutes , I lift weights for about 40 minutes then I do 30 minutes of Cardio. Whats the best time to take my post workout whey protein, after lifting weights (before Cardio) or after doing my cardio?
At the end of the workout, after the cardio.
I heard a lot of people say that timing isn’t important . for example you said you have to take a protein shake after 30 minutes of working out. So are their claims true? you have only consider your macros AND NOT BEING precise about timing like you suggest.
I want also ask about Glutamine ( I know this is not the main subject here but I trust your knowledge so I have no choice except asking you) A lot of people say that Glutamine is useless I want you to advice me about that. Thanks in advance
After exercising the body naturally increases the uptake of nutrients. There is a 2 hour window in which more nutrients are taken up. Admittedly this is mostly to replenish glycogen stored (from carbohydrates) but if you do not take any nutrition after a workout there is the real risk that your body will break down muscle tissue to replenish glycogen stores. The body stores glycogen for energy and also to ensure that there is always a supply of glucose for the brain, so this really is given priority.
Glutamine is an amino acid and every protein shake will have some glutamine in it. Take a look at the ingredients on the box and you will see Glutamine listed. Glutamine is vital for intensive exercise, however, unless you are super fit or a big bodybuilder you are probably getting enough from diet and protein supplements. So it is certainly not useless, but it may not benefit you to take additional glutamine on top of your current diet and supplements.
You said:
“but it may not benefit you to take additional glutamine on top of your current diet and supplements”
Is this the case for BCAAs?
another thing is, what if I am in Cutting phase? I am 154 pound and consume 1700 calorie per day and 158 g of protein. is this going to make any difference or my diet will provide me with needed Glutamine?
Yes, most protein powders list BCAAs on the package too. Read more about BCAA here. Regarding the last part, I admit I cannot say for sure, but I would suspect that you are getting enough glutamine if your diet is healthy and your are taking a protein supplement. Glutamine is present in beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley, so if you eat any of those you will be getting plenty.
Hi, i have 2 questions. First, Im only 15 years old, would there be any risk in me taking whey protein? And also, if I dont take protein after workouts will my muscle still build? Thank you.
Hi Aninda, there is no risk in taking whey protein so long as you follow the instructions on the package. If you diet is good and contains plenty of healthy protein and carbohydrates then your muscles will still grow, in fact, you probably do not need any additional protein at this stage. Really protein supplements are only required by athletes who are training intensively for several hours every day, and also for bodybuilders who are doing high volume sessions and wanting to gain a lot of muscle. If your goals are to get fit and lean then you can do this with just a healthy diet and lots of exercise.
I just wanna know how to get big(not huge)? I am 18 and my body fat is around 12%. I am currently taking whey Isolate. Is there anything else I can take to get bigger? Thanks
Lift more and eat more is the general rule.
Hi i have been wondering about a couple of things
First: I’m trying to build muscle to burn fat because im 6′ 305 lbs (my goal is 260) but I started out at 330 lbs 2 months ago and gained 10 pounds muscle mass. right now I take a shake in the morning (strawberries, blue berries, cup of oats, cup of skim milk, 50g of protein, 1/2 cup of plain yogurt). then for lunch I eat some sort of meat on wheat bread and some health carbs. then for dinner before work out I eat salad with tuna, chicken breast and 50g protein shake mixed with skim milk. work out at 7 or 8 and then another 50g protein shake mixed with water 30 min post work out. does this plain seem ok to you and what suggestions do u have for my in between meals because right now my meals are at 8 a.m. , 12 p.m., 5:30 p.m., then my post workout protein.
Sounds good, some popular snacks are cottage cheese, nuts (almonds and cashews are good), soya beans (40% protein), fruit.
am dave 81kg and 195cm but lean. I intend to start weight lifting to be stronger because i play basketball;I bought a protein shake powder and i will like to get help on how am to use it with a big spoon whether one full spoon or two will be good
What does it say on the box? They usually give guidance on how many spoons to take.
I am just wondering if you could please help me out?
Im 27 years old 6foot and weigh 97kgs, i am looking at losing weight aswell as building some muscle.
I am running at the moment and have started doing some weights, recently i purchased some WPI and i was wondering if i should take it before and after my workout or just after? and if i take it before and after will i find it harder to lose the weight?
Hi Leigh, best to just take it after your workouts at the moment. Make sure that you are controlling your whole diet and including the calories in the WPI in your daily calorie regime. WPI may extract the sugar but there is as much energy per gram in protein as there is in carbohydrates. A combination of running and weight training should get you in shape, but do not expect huge changes immediately, it takes time, patience and hard work.
Hi, I have to take issue with your body fat equation in the above article. According to it, I’m 26% body fat. I’m here to tell you that’s way off. My body fat was measured three separate times and it came out to be 18%. At 26% body fat, I’d most likely have a soft layer of belly fat and no visible ab definition whatsoever. My belly is completely flat, toned and my abs are definitely visible. In fact, I can see quite clearly the linea alba, v-cuts, upper abs and obliques. My brother-in-law is a personal trainer and he said most women can see ab defintion when they reach between 14-18%. Of course, there are exceptions but at 26%, I doubt it. I have a friend who’s around 25% body fat and her midsection is pretty um, pudgy. Just a thought.
Thanks Toni, we will certainly look at that equation.
hi, i have just got my whey 100% gold standard protein supplement and was wondering how much powder i should use with liqiud. it says 1 scoop but wen i mix it up it really doesnt look alot, like not even half a pint. also is this ok to drink more than once a day every day? and could i take different muscle gain supplement at same time? thanks
C, best to follow the advice on the packaging first. I assume that you are exercising hard with plenty of weight training to ensure that your muscles grow? If you are exercising hard 3-4 times a week, or even daily, then have a daily supplement. If you are just training twice a week then daily may be too much and just cause you to consume too many calories.
Hi, I am 95kgs and I have started working out cardio, weights for past 1 month, I was planning of taking whey protein so can you please suggest me which and what quantity should I take. Thanks.
How much weight training are you doing at the moment Calvin? Best to really buy a standard whey protein then read the instructions on the label. Whatever the calories in the standard serving, deduct that from your daily food allowance. If you goal is fat loss.
I’m doing 40 min of cardio everyday and then around 45min of weights everyday as in Day1: cardio/chest, Day 2: cardio/shoulders/back/wings, Day3: cycling/thighs/hamstrings/calfs, Day4: cardio/bisecps/triceps/forearms, this is the cycle I have been following. I was thinking of buying Optimum Gold whey protein, would that suffice my need please help.
Optimum Gold is a popular brand and should provide you with the additional protein that you need.
Hi im Will
im 17 and do about 1 hour of exercise in the gym mainly lifting weights and my question is what is the best powder protein to buy and why and also how much should i consume
Hi Will, others have asked this and we cannot really answer “which his best”. As mentioned in the article, whey protein after a workout is best as it is digested faster. For longer acting protein go for casein, although a healthy diet with plenty of protein is a better option. As for how much should you consume, just read the label and follow that advice.
Hi, I’m Michael, I’m vegan (no milk, eggs, meat etc) and I was wondering whats the best way to get to get muscular fast. I weigh 150 and I’m 5’9
Hi Michael, I assume that you are already weight training? I think that you only option is going to be soy protein, lots of nuts, seeds and pulses.
What is the best way to tone thighs?? I go to the gym 4 days a week for an hour. Im 25 and weigh 125lbs. But have cellulite…. I have been working out for 10 wks now and my thighs feel harder underneath but i still have cellulite there. How long does it take for them to get toned? I usually do either treadmill, spinning bycicle, or elyptical then some weights. I just need to know if im doing enough… Thanks
Hi Andrea, it sounds like you are doing all the right exercises. Cycling, running and weight training (squats and lunges) will certainly tone your thighs. A healthy diet with a good balance of low GI vegetables, proteins and healthy fats will help too (and avoiding junk food!). As for the cellulite, this is a trickier situation. Really all you can do is maintain a healthy diet and lifestyle and hope that you can work it off.
Since im a girl is it ok to lift alot of weight with 8-10 reps or lighter weight with 12 reps? I dont want my legs to look bulky… And how long do u suggest i workout on the bycicle and elyptical/ treadmill?
Hi Andrea, you should not bulk up much at all really. 8-10 would make your legs strong and toned. As for the bike and elliptical, I would suggest a steady cardio session of 30 minutes followed by a few sprint intervals, say 3 60 second sprints followed by a few minutes recovery (so another 12 minutes exercise). This should combine fat loss and toning well.
If you do feel your legs are getting too big just increase the cardio and reduce the weight lifting. Don’t forget that there is intramuscular fat (around the muscles) as well as surface fat (subcutaneous) so a large thigh is not always all muscle, so more cardio and healthier diet can make a big difference.
Thanks!!
Is it Ok to have a glass of Glucon D before going to Gym, as I am having 1 Glass of Glucon D daily in the morning while going to Gym. Will it increcrease the sugar level..or increase the fat…pls suggest.
There is nothing wrong with that so long as you are counting it towards your total daily calories. If you can only complete your workout by having it then keep doing it. The questions are need to ask yourself are: 1. Are you losing weight / fat. 2. Are you getting fitter?
Hi,
I read your previous replies. Quite informative. Here’s my question.
I am 30 years old, 166cm tall and weigh 65kgs. I start my day with a glass of milk and an apple. I then bike for about 10 minutes to reach work. I have a glass of juice and a couple of slices of bread and cheese for lunch. And an apple/banana again as an evening snack.
I work-out for about 1 hour (20 mins of cardio and 40 mins strength training) in the evening. Have a whey protein shake (started quite recently) immediately after the work-out. I then have a decent meal for dinner – a couple of cups of boiled rice and some vegetables.
Is my dietary schedule ok? I still have a bit of a tummy. How to get rid of it?
I think that as far as fruit is concerned you are doing OK but you probably could do with a little more protein. Are you a vegetarian? Maybe eat more pulses and nuts to boost protein and healthy fats.
Thanks for the quick reply. Yes I am a Vegetarian.
hey my name is Jason, I am 6 ft 4 and 172 lbs I want to add muscle and bulk up and my goal weight is 185 but I also want a 6 pack. I get a sufficient amount of protein, I usually have chicken salad for lunch and lots of fruits and nuts and eggs for breakfast but I was wondering what would be the best way to add muscle while also getting a six-pack. I have a four pack when I flex and I would consider myself lean and slightly muscular what should I do to add mass while also getting a 6 and eventually an 8 pack thank you so much.
Hi Jason, you need to work your abs more. Perform a wide range of exercises to target the abs from different angles (hanging leg raises, reverse crunches) also build more muscle, front squats and other big moves are good, like deadlift and bench press. Keep working hard, treat your abs like your other muscles – work them hard, increase weight, rest, recover, repeat.
Hi my name is Parth. I am 18 years and my height is 5.5 and my weight is 100lbs. I know I am underweight. I want to gain weight and build muscles. pls tell me what should be my current protein and calories intake per day. What should be my appropriate diet for gaining body weight to look good. I look so slim. Currently I am not going to gym but having some light exercise at home and currently I am taking protein supplement named Endura Mass. And I am vegetarian.
Hey. I have been working out for a few months now, started of at the gym but now have home equipment instead.
I’m about 6’1 200-210 pounds. I work out roughly 3-4 times a week. I mostly do weight training, bench press, weights and what not. I work out on average about 1 hour – 1 hour 30 mins depending on how I am feeling.
My diet isn’t very good, I’m in fairly good shape already but I’m looking to get bigger arms and better toned body. My diet isn’t the best in the world and I do snack a lot, I don’t always have breakfast either. I’m a REALLY fussy eater. I really need advice on what kind of protein shake I should be using. When I work out I do not think I get the required amount of protein needed either.
Thanks in advance!
Hi Parth, you probably need around 2900 Calories a day, increasing to 3300 Calories on the days that you are doing more intensive weight training. To gain weight you need to ensure that you are lifting more weights and getting the calories with a good balance of protein. The supplement you are taking is probably fine, but also ensure that your diet gives you plenty of protein and healthy carbohydrates. So more pulses (beans and peas), nuts, seeds and eggs. Eat well before and after weight training, you need carbohydrates as well as protein to build muscle (which is why your supplement is about 75% carbohydrate).
Hi Rob. You need to tackle these two areas really:
1. Improve your diet – do not rely only on supplements. You cannot be a fussy eater if you want to get fit and strong, you have to eat what your body needs.
2. Become more disciplined. If you only ever workout hard when you feel in the mood you will not progress quickly (and may hit a plateau soon). Push yourself to work harder, whether you are in the mood or not. Set goals and targets in each workout and make sure that you hit them.
hi..my hieght is 6.00 and my wieght is abouut 77 kgs..i had started workout a month before..actually my tummy belly is very big.. m having 38 waist…
i am planning to start with whey isolated protien… so i want to know what is the right way to consume it wheater it should be mixed with water or toned milk by which i should have proper muscle gain and even my tummy should also be reduced…
thank u
Hi Kan, follow the instructions on the label / packaging.
Hi,
I am 5 ft 8 inches, age 20 weighing 60 kilos. I started working out 1 and half years ago. I gained 8 kilos of pure mass. But recently due to hectic schedule and being out f station and due to irregular diet I lost almost all of it and im back to 59-60 and in between I got chicken pox which took everything out of me. Now I will start working out again but not getting the confidence with which I started 2 yrs back . I bought Muscle Tech’s Nitrotech whey and creatine blend. Now for getting muscles quickly and to regain the lost muscles and to get a good mass in my body what should be the intake of protein’s? I take 3 meals withing that 2 are rich in protein (fish, sometimes chicken) and rice. Can u suggest me a proper diet plan with workout time? looking forward :) thanks :)
Hi Diptanjan, take a look at the Strength section for workout plans. As for diet plan, just eat a healthy diet and take the extra protein supplements as set out on the packaging. Work hard, aim to lift more, progressive overload. Get plenty of rest. Hopefully there will be some muscle memory and the muscles will soon start to grow back.
Hi, I am just starting out at they gym, I’m 30 yrs male and 5.8″ and have been inactive for a while, I dont have any fat on me at all except around my stomach region, what exercise should I be doing and what should I be eating on a daily basis? How often should I eat and exercise? Is having a protein shake with 55g protein and same amount of carbs a good idea say after cardio?
Hi Waj. What are your goals? To gain muscle or get really fit and lean? Decide on how you want to look then you will know what training to do. A combination of cardio (jogging, swimming, cycling) with some bodyweight exercises (circuit training) and weight training will work well to give you all round fitness and strength. Ideally your diet should be well balanced. Unless you are looking to pile on a lot of muscle the additional protein supplements may not be required at all – but if you are vegetarian then they will be useful. Best after exercise.
Hi ultimately my goal is to lose my belly and i suppose put on some muscle too, should i concentrate on getting rid of the fat first before trying to bulk up?
You can do both. Belly fat is easiest lost through cardio workouts and muscle through weight training. So alternate weight training days with cardio days. Martial arts style training, Cross Fit, circuit training and kettlebells will all provide a good balance of fitness and muscle too.
Hi I am 38 year old, I am doing regular weight training, but after take protien shake I have lose motion why?
Do you usually drink milk? Maybe you are intolerant to whey? How is your diet, are you getting plenty of fruits and vegetables (fiber / roughage?)
may i know do fat people need protein powder ?
Depends on goals, diet and exercise regime. If your first objective is to lose weight then personally I recommend focusing on a lean and healthy diet and doing a lot of cardio. If you want to build muscle and lose fat then you may want to consider protein supplements along with your healthy diet that is rich in protein and low GI carbs plus your intensive weight training routines.
I am Asian male, age 47, 5 ft 8 in tall and weigh 159 lbs. I started going to gym a month ago and have nutritionist and personal trainer helping me. I work out 4 times a week at the gym. After one month, I don’t see really much progress on muscle growth, with the exception that I lost weight, from 163 before work out down to 157 and now after a month settled at 159 pounds. The good thing is I have decreased my body fat and increase some muscle mass (but not that significant). I am also under low fat diet and each day I was only allowed to consume 1,775 calories daily intake of food (but in reality I am a bit under 1,775 calories, only achieving 80%). I take vitamin C (1,000 mg) and also vitamin D (1,000 I.U.) daily because of vitamin D deficiency. I also drink 2 glasses of Low Fat Milk daily, one during breakfast and another before going to bed.
Recently my PT told me that I can consider taking Whey Protein powder to help gain muscles quickly especially after each work out because he could sense my frustration and disappointments pumping those weights and no visible results. However, he cautioned me to have my LIVER and KIDNEY profile checked first in the medical laboratories (blood extract) to see if both my liver and kidney organs are healthy for whey protein powder intake.
What should I do now? If I end up having blood works (blood test), should I go for Creatinine and SGPT/SGOT test?
And can you recommend what types and brands of whey protein powder to buy, the suggested dosage per day.
Thanks and hope to hear from you soon.
I am an average body builder. I use Seriuos Mass On every day 1 scoop 30 minutes before workout. My weight is about 83 Kg. So please suggest me how much protein i need to use every day & which protein ?
Hi Jayakrishnan, really the best thing is to take a whey protein after the workout as in the 30-120 minutes after you exercise your body takes up additional nutrients and energy from food to replenish depleted supplies. Before looking at different protein supplements make sure your diet is really healthy. Get extra protein with each meal plus protein snacks if you are training hard. So eggs, chicken, cottage cheese, nuts, pulses, fish – do not just rely on supplements.
hello my name is Narender Singh. I am 23 yrs old , height is 5 feet 10 inches and my weight is 68 kg, I want to gain big muscles, how should I start? I am a government servant so have no enough time for exercise, should I take creatine and whey protein both, is it good to take them in combination , plz help
Hi Narender, if you have no time for exercise then you must not take supplements as you will just gain fat and not muscle. Make time for exercise. You have to lift weights to build muscle. Start here: Beginners Weight Training
Hi Peter. Firstly, to build muscle you need to eat more. Not just more protein but more carbohydrates and fat too. At 47 you need around 2600 Calories a day to maintain your weight at low activity levels. So by eating only 1775 Calories you are going to struggle to gain weight (muscle). First build more protein and healthy carbs (fresh fruits, vegetables and pulses) into your diet. Learn more about dietary protein options here: Do You Need Protein Powder / Protein Shakes to Build Muscle?. As for brands and dosage – just read the labels of those available to you and follow the instructions. Or ask your nutritionist – that is what you are paying him for!
am a lean person ,will u tell me how to take weight gain powder..its timings
Take whey protein after you exercise, within 30 minutes, sooner ideally. Amount – follow the instructions on the product you chose to buy.
Hi,
I am Starting GYM with objective to become enough muscular and have a proper body shape.
I am 175cm high/55kg weight.
What would you advice me?
Should I take proteins? If yes, which ones and how + when?
How much proteins/day are necessary?
Thanks
Hi Ross, before starting any supplements you need to make sure your diet is good. If you want to build a lot of muscle you need to eat well – lots of healthy carbohydrates (fresh fruits, vegetables, pulses, nuts), plus proteins from eggs, poultry, meat and fish. Take a look at the strength section and follow a routine – aim to lift 3 times a week to start with plus do cardio to get fitter. If you find that you are not gaining much muscle consider supplementing with a whey protein shake straight after your weight training sessions. Follow the instructions on the packaging. There is an equation in the article above that provides a way to calculate how much protein you require.
Hello,
I am consuming 4 egg whites in the afternoon with 1 bowl rice ……evening before workout i consume 1 scoop of super pump….post workout i have myofusion within 30 mins after the workout…but still my muscles doesnt look good…i am working out frm 6 months…what may be the reason…?
Are you lifting more? How often do you lift? What is the rest of your diet like?
Hi,
I am 30 year old, 162cm and 65 kg. I just started working out I never done it before and I need to know what protein shake to take to build muscles effectively and lose a bit of extra fat on stomach one more problem I don’t hav enough strength to
Lift weights. Please help!!!
Regards
Hi Nick, before taking a protein shake make sure your whole diet is good – healthy and balanced, protein with each meal etc. As for what type of shake, it does not make a massive difference early on. Most important factors are good eating and lots of exercise.
Hi There, I have heard from quite serious sources that taking proteins shakes, lead to erection/libido issues.
Is this true? I don’t want to venture into things which seem fishy.
Can you please advice?
Hi Ross, I have never heard such a thing, and considering huge number of men that take protein shakes, I would be very surprised if it was true. What was your source of information?
I am a 49 year man who has started weight training, walking and jogging for the past 2 months. Is it advisable to have whey protein at this age or should I stick to natural foods. Will whey protein affect my health.
Hi Milagres, there is nothing unhealthy about whey protein. If you take too much you may have problems, but so long as you follow the instructions on the label you should be fine.
How much whey protien should I drink everyday to help gain weight while working out each day. I way About 128 now. want to be about 155 or so.
Buy some supplement and follow the instructions on the label, or follow the advice above. As a rough guide, take 125g per day.
Hi,
I’ve been working out for a few months with no supplements (just eating more high protein food) and getting decent results. I’m now looking to start on a protein powder but I’m not sure what to choose. I’ve heard good things about Syntha-6. Blend of whey and casein proteins for slow release. Or would I be better off just getting a straight whey protein? Thanks for your time.
Hi Adrian, up to you really, try and see which works best. A mixture may be a good idea. Ideally whey should come straight after the workout. Many people take casein (or just eat a lot of eggs) in the morning for the slow release.
hi,
im 16, around 70 kgs and i go to boarding school, where getting your hands on a good amount of food is hard. i go to the gym around 10 times a week, and do cardio, runs and weights ect. i take a mass gainer during the day usually twice, and whey protein before and after my sessions. just wondering- is this too many sessions a week or is it fine? and also how soon can i expect to see results of muscle gain and weight increase, if ive been on this protein for about a month and a half now?
thanks heaps
caleb
Hi Caleb, sounds like you are taking too much – 4 portions of whey protein a day plus 1 or 2 portions mass gainer – seems a lot. If you are not gaining fat then it should be OK. How often are you strength training? No problem with doing cardio twice a day or 1 cardio and 1 weight training session, just do not burn out too soon.
Hi
Ive been taking PhD pharma whey with low fat milk, twice a day after training and before bed, 50g scoop each time, 37g protein. I also train 6 days per week for 1 hour weights only. Have put on a 14lb of muscle in just over a month. The only problem i have is my stomach, it is rock hard underneath but a flabby bit covering it that i cannot shift no matter how hard i train. Im starting to think its the protein shakes? Any advice?
Thanks
Hi Kane, are you doing any cardio? Run / jog / cycle for 45 minutes each morning. Look at other areas of your diet where you can reduce nutritionally poor foods.
Hi,
I’ve been taking whey protein for quite some time and only found out recently that it will be best taken after a workout. It is possible to eat dinner right after having whey protein after my workout? Will having any meals right after drinking whey protein affect the proteins?
Hi Ben, I am not aware of any issues with taking whey and then having a meal. All the food will be digested and the proteins broken down. Having a meal is a great opportunity to take in some healthy vegetables for additional carbs as well as dietary protein and healthy fats too.
for the last month i have been working very hard in the weightroom. Every school day i work out twice a day, the first time for 45 minutes and the second time for about 45-90 minutes. however, i am seeing no progress at all… in fact,i am getting weaker. at the beginning of the football season i was benching 160, hang cleaning 155, and squating 200. now i am squating 230, which is better, but benching 145 and hanging 135. ive been working extremely hard what am i doing wrong?
Are both of your workouts weight training? If so, then over training could be an issue. Maybe reduce the weight training sessions, split up the workouts, so that you are not performing the same exercises each session. Rest and nutrition is of course absolutely vital. What does your workout plan consist of? 2 1/2 hours a day is a lot for anyone. Also, are you exercising the same way as before? i.e. were you benching 160 for the same number of reps / sets as you are now doing 145, or have you increased total reps?
hi
i am 19 yrs old (boy) my weight is 48 kg nd height is 5.8 inch . actually i am very thin and is there any way to get fat on my body . specially my hand bones aRE VERY thin ( my muscles are of 9 inch only) i want to made my muscles so pls tell me about the ways to get muscles and to gain weight
should i start gyming???
(i lift weight on house)
should i take any protein suppliment??
Hi Sandeep, you need to exercise, lift weights and increase dietary protein intake, as well as supplement, to gain lots of muscle.
Hi!
I am 21, 5’11″ @ 280lbs. I want to lose weight and build muscle at the same time. Questions –
1. What kind of whey protein to get?
2. How much whey protein to take?
3. When to take the whey protein and in what form?
4. What other supplements to take?
Thanks!!!
Hi Peter, brand makes little difference. For now focus on getting fitter (cardio) and stronger (weight training). Take a whey protein after weight training, follow the instructions on the label. What is most important is that you reduce total calories and eat a healthy diet. Also, aim to do a minimum of 45 minutes exercise a day.
Hi,
I am 177.8 cms tall and weight at 195 Pounds. I am an eggiterian. Eggs only for the purpose of having some natural intake of proteins. Now i have started HydroBuilder by ON and my training schedule is Intensive and concentrate only on specific muscle group (eg only biceps on one day, only shoulders on other, so on) each day for about 1 hr and 1/2 hr of cardio.
Now I since I am doing specific muscle group and having fast acting protein following the exercise, I am worried i will also gain unwanted weight/fat around the group I am not working on that day? does it work that way? what kind of weight training schedule is recommended if I am taking these supplements?
Does protein or creatine supplement harm my health if I have gall stone and colitis? I have only one serving of protein supplements, can I add 1 serving of Hydrolysed Whey protein?
Thanks,
Kevin
Hi Keven, first I would suggest that you double check with a doctor about the gall stones and colitis. As for body fat, you will gain fat whenever you consume more calories than your body needs. One way to ensure that you get good nutrition without gaining fat is to do a daily cardio workout. Many bodybuilders, especially when preparing for competition, do this. Generally best done on an empty stomach first thing in the morning with the weight training later in the day.
Hi
I am 20 years old my weight is 58 to 29 and i started doing some work last year i took proteine triple X but it reaaly doesn’t work caus i want to gain some extra weight and some extra muscles so in your opinion what is the best type of proteine(s) should i take please specify with the name ?? and when should i take it ??
Thx .
Sorry, cannot specify any brands. Timing is mentioned in the article.
sorry but sould i take proteine full fat or not ??
thx ..
What are your goals Med?
Hi ,
I have two questions.
Q1:) So generally i take chicken in the afternoon and then go for workout at around 6pm..will it be beneficial ? , do i need to change this workout schedule?.What is the right time to eat food like chicken etc.I do not take any protein shakes and do a very medium muscle workout too(light weights).Will this schedule make me gain fat and weight?.i really want to lose some fat and weight.
Qn.2) My running at treadmill is not really helping..i heard walking reduces more fat..how true is it ?!!..
Please respond
Walking and running – same difference, just takes longer to burn fat if you walk. Nothing wrong with working put at 6pm, and unless you need it, a good thing not to take a supplement.
Hi,
I have been training for a while and have just started to train in the morning before work for about 45-60mins. I do 3 days weights and 2-3 days cardio. Is it okay to have a whey protein shake before going to bed and then have a shake 30 mins before training and 30 mins after and then have porridge and nuts when I get to work for breakfast or is this too much.
Thanks
KD
It is OK yes, whether or not it is too much in terms of calories, only your fat levels can tell.
Hi im 15 years old im a girl i actually do alot of exercise about 2 hours per day including jump rope , bike, alot of abdominal workout ( its my main target) taekwondo practice (kicking alot ) a little bit of arm weights and i lift weights with my legs to help gain strengh when kicking and well so other small things. I was gonna try out the whey protein because like i over train myself its hard to recover, but I needed to know if whey tablets are the same as the powder and how many times a day should i take them or if i should take soy protein ? please respond
Hi Michelle, a whey drink should be absorbed quicker and it certainly the most common way to take whey. Soy is good too. However, I think that you would benefit much more from ensuring that your diet is perfect with a good balance of protein, fats and carbohydrates. If you are overtraining then diet should come first, then sleep / rest, and then supplements last.
hi,wow it is great to c u answering so many questions,first of all thanks for taking the time out and secondly for sharing your experience and knowledge with us, well i live in India,i am 38years old and weigh about 102 well i am into weight training for the last two months,i go for work out five days a week Monday -chest shoulder triceps, Tuesday – back biceps, Wednesday – legs, Thursday – again Monday’s routine and Friday – Tuesday’s routine. but now i am not getting motivated, i no longer find myself interested, i have started lifting heavy weights now but i also get very tired after workout and during workout my heart is telling me that i can go on i too know that i can lift more, do more reps but my body just refuse its as if i am losing interest, also i have a stomach like a tyre. i have not started taking any protein yet and i am also planning to take creatine. alot of people are telling me not to take creatine as i am fat and creatine makes you swell so i will look for fat, my goal is to be bulky. Please do advice me as to what to do.
thank you
I suggest that you focus on your lifting for now. Add a daily cardio routine if you have time to help burn off some fat – ideally opposite end of day to the lifting. Reduction in motivation is normal, this is why it is so good to have a strict schedule to follow. Just keep pushing yourself, aiming to get stronger. Protein will aid muscle growth but it may make fat loss harder if you have not overhauled your entire diet.
hi im 17 and weigh about 191lb and i taking a pe class for 35min and a weight lifting class for about 35min during school one after the other. so when should i take protein, after the pe class since im running around,doing cardio or after the weight lifting class since im working out my muscles. Im also thinking about going to my weight lifting class before my pe class so i can lift weights twice a day with cadio exercise from pe in between because the 35 min i get to work out during my weight lifting class doesn’t feel like enough, is this a good idea?
Don’t lift twice a day unless you have a very specific plan. Your weight lifting teacher is the best person to ask about this really as they know you better. As for taking protein, the first step is eating an very well balanced diet. How is your diet?
Hi, I am 17 yr old boy, my weight is around 53kg.
How can I gain weight? How make my body fit? Can I take some powder, gym or both? help me plz and tell me the name of powder also if required.
Hi Atif, before you consider taking any supplements start a gym workout, train 3-5 times a week, follow a weight training plan (see our weight training section for advice). Taking a protein shake without exercising will result in fat accumulation only.
Hi, my names Michael. I’m 16 about 6″2′ and weigh 65kg. I’ve been working out at a local gym for almost 2 months now, 4 days a week for about an hour – an hour and a half. My aim is to gain muscle but I want to stay lean/cut. I currently use ultimate nutritions 100% whey protein as post workout. A cant say i havnt noticed changes because i have, but i do have one question.
My question is; should I be consuming a large number of carbs etc if I want to build muscle whilst keeping it lean/cut or should I be just eating what I normally would and aim to consume more protein?
What would you suggest me to be doing for the needs I have?
Thanks in advanced, Michael.
Yes, you need cards too – but “good” carbs, i.e. a variety of vegetables and some fruits. Carbohydrate is converted to glycogen, and glycogen is what fuels muscles – without it you cannot move. When glycogen levels fall the body breaks down fat and muscle tissue to replenish muscle reserves. This is why endurance athletes consume post-working hydration fluids that contain a lot of sugar. But for bodybuidling, slow release carbs is better to prevent fat accumulation (as you are doing less cardio work).
As for what is best for you, only you can say. Monitor your progress, that includes your lifting, your muscle size and your fat levels. Only by monitoring your own body as you eat, workout and rest can you determine what is best for you. You can read about it all day and take advice online, but that will only ever provide guidance. So, eat more vegetables, carry on with your protein, and monitor. Many bodybuilders do cardio in the morning to burn off excess energy, energy that they need to take in for the nutrition.
Hi
My son is 19 yr. old and 5′-7″ height and would like to gain some extra inches. He is in the army and work out regularly. He ordered L-arganine with l-ornithine tablets to stimulate growth hormone. will it be beneficial?
Is there any side effects on using this and what would be the best time to consume the tablets to get maximum benefits.
Thanks
Catherine
Hi Catherine, generally army nutrition is good so if your son is still going to grow then he will. L-arginine with l-ornithine and amino-acids that will help with muscle growth and repair. I have not been able to find any scientific research to support the idea that any specific nutrition can help people grow taller. All you can do is be healthy, have a varied and healthy diet and take regular exercise, and then you should reach your potential.
HI my name is Gerald i am 5ft 10 and weigh 14 stones, waist 38. I would like to know what is the best gym(cardio) regime to aid loosing the belly fat quickly? I am also looking at bulking up in my arms and would like to know what is the best weight training in helping me bulk up in that region? In addition would purchasing whey protein and taking it regulary as you have stated in your article boost loosing the belly fat / building muscle in my arms?
Thanks
Hi Gerald, taking whey protein will not help you lose your belly, you take it to help build muscle. You need to start doing 45 minutes of cardio a day and also working your arms with tricep extensions and bicep curls. For a more complete workout see Full Body Weight Training Workout Split Over 3 Sessions. If you take in more food + whey than your body needs you will gain fat.
I am 27 yrs old , 69.5kgs….i am working out hard by taking personal training from past 4 months…my problem is…my muscle pumps up only during the workout and the next day it wont ???? i am having isopure, creatine and fibres as supplements postworkout that is around 9 30 PM …what may be the reason behind this …please help me out?
Hi, Firstly let me congratulate you for the awesome work you are doing, the website is great.
Iam a girl, 5.8 tall, weigh around 56 kgs but i still have belly fat, my waist is 30 inches and it protudes more after eating during the day. I do weight training thrice a week and add a bit of cycling, rowing, treadmill walkin etc. My prob is only belly fat and i look lean otherwise. Iam trying to gain more muscle and when i do cardio i tend to lose body mass quickly with the weight going down 54-53 kgs which is underweight but i still do not have flat abs. Could you help me with some advice on how to reduce belly fat and gain muscle too?
Also, please go over my rough diet plan for a day. am I eating too much? (I get hungry very quickly ;) lol. I workout before brkfast.
Upon wakin up around 6:00 AM – 1 glass of warm water with whaetgrass powder, 1 banana, 5 almonds soaked overnight
7:30 AM – Preworkout – yogurt and fruits – strawberries or grapes or oranges. 2 squares of dark choc. 1 cup of green tea
9:30 AM – Postworkout – cocunut water, oats upma or wholewheat bread, 3 egg whites, 1 cup of skimmed milk, 1-2 walnuts. Green tea
Midmorn: Fruit – Papaya or avacado, 1 tbsp of sunflower seeds, 1 cup lemon and honey drink
Lunch: 1 amla, 2 rotis, some veg curry – chicken or fish boiled.
Yogurt with 1tbsp of ground flaxseed powder; Green tea
Eve: Boiled sweet potato, ginger tea.
Dinner: carrot and spinach juice, veg or chicken soup.
I also add some olive oil, ghee or cheese.
do i need to make any modifications in my diet? Your suggestions wud be very helpfull. thnx :))
Hi Prashanth, the pump is not growth, it is a rush of blood to the muscle and always subsides. For growth you need good nutrition. Is your diet healthy? Are you getting plenty of good quality carbs (vegetables, pulses, fruits) and lean proteins (eggs, chicken, turkey, fish)? Supplements help, but they are supplements not meal replacement.
Hi Fyrah, your diet looks OK, just keep an eye on total calories. The size of the veg curry, sweet potato and soup portions will play a role in determining if you lose more fat or not. Focus on the fitness as you have been doing though, this is more important. In time you will tone up more.
Hi, I am 47 age. I have 92 kg weight. I want to lose my weight and build my muscle. Everyday I am doing 30 minutes cardio, after cardio immidietly I start weight training with two body parts twice in a week. So I do cardio six week and weight training six days. Tell me how to make lean body Can I have to do cardio with weight training. Plz give me schedule. I am taking Optimum Whey protein Isolate after work out. Can I take before also? Plz guide me . i want to cut my bally fats also.–Thx
Hi Dev, your routine sounds good and will help you to lose fat and build muscle. The whey protein is best taken after exercise. Be careful with taking too much, if you take more than your body needs then you are not going to lose any fat. Make sure the rest of your diet is very healthy and lean too, but back on all sugar, high GI food etc.
Thx for prompt reply.Just need your guidance. I am 47,90KG.24.4% Fat. Following is my schedule. Taking Whey 30Gram bdefore workout. Start cardio 1 minutes at 5.40a.m. Than
Mon-Chest,Bicep
Tue-Shoulder,Legs
Wed-Back,Tricep
Thu-Chest,Bicep
Fri-Shoulder,Legs
Sat-Shoulder,Legs, After weight training I do again 40 minutes cardio. So total cardio-50 minutes. After workout I take 30 Gram Whey Isolate and at night bedtime I take 30 Gram Whey with skim milk. Rest of two time I take Protein with Water. Should I have to do 10 Rep or 12 Rep, or 15 Repetation of each set? Just guide me plz. This is OK for fat loss and lean muscle making…? Plz guide me if I am doing wrong…Thx
Hi Dev, your exercise plan looks good. 50 minutes of cardio + weight training should get you in shape. Do you know how many calories you are taking in each day? Looks like you are having around 4 protein drinks a day, one with milk, so that is around 750 Calories. How much are you eating? You may be taking in too many calories for your exercise plan. 10-12 reps is good.
Hi, I’m Chris. I would consider myself to have a mesomorph style body. Considering I haven’t worked out for 6 months and maintain abs and very defined arms.
Anyways, I am 5’10 and 150 lbs. I am looking to gain pure mass.
My protien intake is 4 eggs in the morning, a shake snack. Tuna lunch, and chicken for dinner. Should I be taking in another shake for lunch? I also consume strength tablets and a carb energy shake before workout. I would like to turn out to toned, and still gain significant mass. I’m also not too sure about my routine, I know I’m on a 4 week schedule, but what to do I am lost. I have intentions on becoming a body builder and a personal trainer, and from my studies so far it seems it’s pretty debated on whether to do quick volume reps or one strong set. The strongest testimonial I’ve read is to keep a volume of sets starting at max weight.
It is a minefield really. The best way to lift seems to keep changing. Most suggest lifting 3 sets of 10-12 reps for mass. This seems pretty popular. Keep a good log, and aim to keep progressing. Is your 4 week schedule something like this 5 week cycle? i.e. increasing reps each week and then on the next cycle increasing the weight lifted?
If you are serious about becoming a PT and bodybuilder then it is probably best to get started on some strength training courses asap and then get to bodybuilding gyms and talk to people, see what people are doing today. Or check a good forum.
hello sir i am karan singh rathore from bangalore i just started gym before 6 months also i did gym. my weight is 52 my chest ,shoulder ,bicep ,tricep ,back is ok but my legs is so thin n my pent is also not cumming tight n formal pent i cant were also so pls tell me how can increase my legs weight n pls tell me which protion i have to take sir pls solve my problem
Hi Karan, how are you training your legs at the moment? Heavy squats, calf raises, lunges, Bulgarian split squats, leg curls – they will all help to build mass. You may just need to work harder first before looking for more nutrition.
dear sir i am doing 2 hours workout @ evening 8 o’clock since three month but i am not satisfied because my muscle is incresing and my stomach is also not reducing everything is same same before. I want to six pack and good body. after how many months i can become a good body builder and what should take for protein i am not taking any protein supplement.pls advice me???????????????????????????????????????????????????????????????
Hi arman, to start with, if after 3 months of exercise you have not lost any fat you must still be eating too much food. Adding a protein supplement to your diet will mean that you gain more weight. You say that your muscle is increasing, so this is a good sign. Focus on reducing calories first. Cut out breads and rice and eat only lean meats, eggs, fish, vegetables, and reduce portion size.
Need help:
The article states that it is best to consume protein when waking up in the morning and it’s beneficial to have an intake of protein preferably 30 minutes prior to working out. Currently, I get up at 4:40 am and hit the gym for 6:00 am. With my schedule, is it advantageous to consume a protein shake when waking up at 4:40 am and take another protein shake pre-workout at 5:30 am? Or would taking the protein at 4:40 am be sufficient for my work out? I know there is an hour and 20 minute window between the time I wake up till the time I hit the gym. I don’t want to overdo on the protein either. If there is a better scenario for my schedule, please advise. Any help will greatly be appreciated.
Hi Rodney, you should be OK with a 5.30am shake then another after your workout – assuming that you are doing a big workout.
Hi Im really in need of some advice and judging by the comments above I think I’ve come to the right place!
I’m 6ft 2in tall and 12st and 23yrs old. I’ve been going to the gym 4 times a week, doing the usual muscle groups, for about 4 months now. I am seeing minor improvements, I more toned and slightly bigger too. I think it’s time to start using protien shakes and/or other supplements. I really don’t know where to start? Which type or protien? When to have it? How much? Should I take creotine as well? Should I have an all in one instead? It’s really new to me.
My aim is to gain more muscle (not too much though) and tone, whilst not putting on fat.
I also have a few other concerns. I work nights shift full time. I usually go to sleep around 9am and wake up at 6.15 and get to the gym for 7, usually finished by 8.30. I get home have dinner (usually a baked potato, chicken breast or a can of tuna and veg) then get to work at 10pm and finish work at 7am. How do I fit shakes into my schedule? I never eat before the gym because I have no appetite when I wake up.
The other thing is that 2 years ago I was 16st. I’ve gradually 4st of fat through watching what I eat and getting a more physical job. I’m worried that a protien shake or other supplements might make me start putting on fat again, which I really don’t want because I’ve worked so hard to get this far.
Thank you very much for reading this!
Hi Jack, start having a whey protein shake straight after your weight training workout. Keep an eye on fat levels. Keep lifting more. Reassess the situation in another month before deciding whether or not to add more supplements etc.
Hi i really need some advice. Im 32 5’7 and 225 lbs i receintly started going to the gym but i havent seen any results. One of my friends told me to start taking whey protein but im afraid i will gain more weight. What should i take or should i just go on a diet?
my height is 6.1 and weight is 87kg i workout 2 hours in morning and 1 hour in evening.plz suggest me that at what time i take protein and how much.
Hi Freddy, for now focus on getting fitter and eating less. You are right, just added more calories (Whey protein) to what you currently eat is not going to help you to lose weight. You need to have less calories. A healthy and balanced diet (3 meals a day, no snacks, just water, coffee etc) will provide you with enough carbohydrate and protein to build stronger and leaner muscles. Protein shakes are really only for people looking to pack on a lot of muscle. If you are not training for 3 hours a day, every day, then you probably do not need it.
Hi Sanjeet, what are your workouts? Both cardio? Both weight training? One of each?
Aalo sir, I am just going to gym for a month…Now, I started the real workouts. I was not a fat man but I was tall. So, my master advised me to take protein powder. I have a lot of doubt in it.
1.will poweder develop muscles?
2. A fat man & a thin man, can have a same power? or do v have separate for one?
3.how to take powder? using water or milk or something else?
4. when to take? before working or while working or after working?
5.will powder affect my future sex life? 6.any side affects in taking powder?
7.for a certain period, when I stops taking powder means, ll it reduce my weight?
8. if its good for me to take powder means, tel me a best brand in it?
…..sry, for asking lot of questions…i hope u ll ans them all…pls, don’t mistake me:)
Hi Sethu,
1. A powder will provide more protein, muscle will only develop if you are weight training.
2. Same powder for both – the idea is more protein. If you are cutting the last of the body fat down, then an isolate (less sugar) is good, but for the average person, whey is great.
3. Water or milk is fine. Personally, I just use water (I do not like milk).
4. Read the article. But for whey, straight after you finish weight training.
5. No.
6. Read the label on the product you buy, generally, no side effects – it is just protein sourced from milk (or eggs if you get a casein powder).
7. If you build muscle and then stop training and your diet lacks protein, then yes, those muscles will slowly waste away.
8. Cannot advise on a best brand. Go for a whey protein powder to start with, work hard, and then decide for yourself if it is working for you.
thank you:)
Hi sir,
I am 33 yrs old and I go to gym but not it is not continuous and have a base of body with, but its normal body,I am planning to have a good curvy body, Now I have started going to gm regularly, but I don’t drink any shake before or after the gym, only eat 2 eggs, followed by 1 chapati, vegetable and tea.I am not having the feeling of good breakfast , please let me know complete diet from morning to bed what should I eat and not.
Expecting quick response
Hi,
I worked out in gym very hard for about 4 months and had the right amount of protein as you advised lyk had 9 egg whites per day,Whey protein 30gm twice and other protein rich diet. All of the sudden due to some work related issues for past two weeks i couldnt able to go gym and stopped all those diet. Now i feel like getting weak and my muscles are losing its stiffness.
Can i maintain those diets again without going gym to retain those muscles back ? Can i have all of those protein diets without working out or even if i have will it become waste ?
Hi Prasanna, you need to take some protein to maintain muscles, but not as much as you were taking. Around 40 grams a day should be sufficient. The biggest struggle you may have now is restricting calories as to go from intensive exercise to none means your calorie needs reduce rapidly. Try to do some exercises, even if just 10 minutes of bodyweight exercises before bed. This will help maintain the muscles for longer.
Hi Nitin, take a look at the nutrition section, there is a lengthy article on healthy eating that you should read and follow.
Hi,
Am doing yoga regularly for about 20 minutes. Will that help me to maintain muscles. If i do bodyweight exercises will that reduce my muscle mass ?
Thank you.
Both yoga and bodyweight exercise will maintain your muscles. Well, depends how big they are of course. But working your muscles daily is certainly far better than doing nothing.
Hi I am 5 6″ and 120lbs 18 years old and taking monster mass morning and after workout, a serving is 4 scoops but based on my size i think it’s too much so I take only 2 a day 1 in the morning and 1 after workout. I also eat a lot of calories I try to eat as healthy as possible but not in a diet or kind of eating routine. I work from monday to Friday this is what I do Monday full upper body but foccused on shoulders, Tuesday legs weights, Wednesday focused on biceps and triceps but general upper body, Thursday 45 min of intense cardio, Friday again all upper body focused on chest and back (by foccused I mean I do 5 workouts for ex. Friday 5 workouts chest and 5 back, then I like to get about 1 workout for shoulders biceps etc. And abs every upper body workout well my main questions are will that help my achieve about 135 of muscle? and I don’t want my abs to get like all bilked out of my stomach I would like to keep a nice toned flat stomach (that’s why I don’t work to hard my abs) would that work??? Thankyou very much for all ur time!!
thank you motley… My cousin is Amateur Bodybuilder and he has now got into it seriously and Started taking drug to stimulate muscle growth. He is taking NANDROLENE DECANATE. What are the side effects of taking it, is it okay to have it in minimal amount. Is there any serious side effects by taking it or it is very common drug.
Hi Efrain, it should work. If muscle mass is your main aim then working on the biggest muscles is the way to go. Maybe you should do more legs / back – are you doing squats, deadlifts and rows?
According to the Wikipedia page on the drug, side effects can include gynaecomastia, reduced libido, erectile dysfunction and cardiovascular damage. If you Google the product then you will see more warnings.
Hi my name is Thomas I’m 178lbs and 6″2 I’m trying to get to 190 by the summer I play football….I’m taking whey protein now……how many times should I take it and do you have any other advice for me
Hi Thomas, take it straight after weight training and exercise daily. Ideally split your weight training workouts to exercise different muscles over 3-4 sessions each week and also do bodyweight exercises as well as the usual football training and cardio stuff. To get bigger you have to lift more and eat more – quality fresh vegetables are important too.
Thanks i will change my cardio day for legs workout instead and add a day to my routine anf do cardio saturdays and Yes I’m doing those three and it is working so far I have noticed changes, ho and I heard about this myth, idk if its true and I would like to hear your opinion I read on an article that so I don’t get like a big stomach like like bulked out I shouldnt work on abs, I am a skinny guy so I do have well defined abs but I don’t want to get them like that so what do you think about that myth?
Kindly Advice me.
I am doing treadmill every day at6.30 am & I am going to GYM evening at 6.30 to 8.00 pm.can u suggest me at what time i have to take protien powder?after or before exercise?
Kumar, take it after your gym session.
Sounds like a myth. Few people are going to bulk up their abs so much that their stomachs look bigger! OK, your stomach may look a tiny bit bigger, if you do not burn any fat. Focus on burning fat and you will be OK.
Hi,
My Body Weight is thin about 118 lb. I am 27 Y old want to gain weight and muscoular body. I am doing workout in gym for a month, also I am taking whey protein supplement. 2 Scoops after workout. Do I need to increase the protein intake (By taking before workout or before bed) or it is sufficient.
pls advice.
Ashwani, are you gaining muscle? Gaining fat? If the answer to both is no, then maybe increase whey. If you are gaining muscle, keep dosage the same. If you are gaining fat, look at improving diet first. If you do not know the answers you need to start monitoring your muscle development, fat content and strength improvements – nobody can advise you to take more or less without this information.
Thanks for your Reply.some body telling if we take protein before sleep,it will give good result.
confirm me sir & hall I take with water or milk?
Before sleep is OK. Better straight after the workout though.
hi , my name is arihant . i have recently started gyming. i take whey protein once or twice a day. i am not able to lift heavy weights. as much as 4 sets from 4kg dumb bells while doing biceps. how do i increase my strentgh. my trainer says that it comes from within. is it really so? because according to me , i try my best to perform well.
Hi Arihant, you get stronger as you lift more. Work your whole body – take a look at the weight training section here or speak to your trainer. Focus for now on build overall strength rather than just doing curls. Strength does not really come from within, it comes from larger and stronger muscles!
Hi im freddy I recently started going to the gym lifting weights and cardio. Im 32 about 5 9″ 220 lbs . i havent workdout since i was 20 yrs old. I start with 20 minutes cardio and right after i go lift weights. Right now all my muscles hurt i do 2 muscles a day. My question is what can i take to loose weight and gain muscle? Sould i do more cardio less weights or Can i take some whey protein or just go on a diet. Pls advice thanks
Hi Freddy, really the only answer is – more of everything. More cardio, more weights, healthier diet. Protein is not the answer to weight loss, it helps though as you get more amino-acids to build muscle. However, it is also easy to consume too many calories if you are not training hard. The aching muscles will improve in time, do not worry about that, and do not let it stop you exercising either.
Hi,I am Dev,47 years.I am 90KG and I want to make my body lean.How can I loose weight with Wheh protein intake?I do cardio 30minutes and weight traing in following schedule.
Mon-Chest-Bicep- 3 sets
Tue-Shoulder-Legs- 3 Sets
Wed-Back-Tricep- 3 Sets
Thu-Chest-Bicep- 3 Sets
Fri-Shoulder-Legs-3Sets
Sat-Back-Tricep- 3 Sets
How can I loose weight?If I take Wheh protein 3 times(Before workout,After workout & at night )is it suitable for weight loosing?
Hi Dev, whey is not for losing weight. Whey is for growing muscle (gaining weight). To lose weight you need to cut calories in your food and do more exercise. So you exercise is good, so make sure your diet is very lean too, especially if you are having 3 whey shakes a day.
Whey = Protein = Calories
Hi I’m very intersted in your comment. Im 22 years old i weight 85Kg And I just started working Out in gum but don’t now what kind of protein to take. I’m trying to get muscles and body cuts .. Try many time working out with out protein but don’t see any resultes .. Also i be going to the gum from 11pm..12:30am… When is the best time to take the protein … Thank you
Hi Azzie, same rules – take whey after your workout. How long have you been training? Bug muscles take time. Protein is just a supplement, you still have to work hard and eat a healthy, balanced diet.
Hi,I am 24 male,ht 5.8 and wt 57,i have a plan to join gym to develop my body,i need good chest and hands..i have some doubts please help to resolve this.
1.Which time is best for workout
2.which type of food is best for hands development
3.i am nt interest to take powders or tablets
Hye,
Im Hadi..27yrs old,67kg weight & 175cm height..i’ve joined gym since last year August.my goal is to build lean muscle like a soccer player example:cristiano ronaldo.IM taking myofusion 25g protein as my supplement. I workout 2-3 days/week for 1hour/day..how much protein shake should i take per day to achieve my goals and how bout my diet since i found it’s difficult to lose my belly fat even to make it 6packs. Thank You & Best regards-Hadi (Malaysia)
Hi Hadi. OK, you need to do a lot more than 2-3 hours of exercise a week. Simple. Exercise more – exercise daily. Do both cardio workouts to burn fat and weight training. If you are only exercising 3 hours a week (or 2 hours some weeks) you should not be taking any supplements.
Hi srinu, the best time to exercise is the time that you prefer to exercise – everyone is different. I am an evening person, many people like to exercise in the morning. As for hands – just do weight training, in time this will help strengthen your grip. Powders are not needed unless you have a very specific plan or hit a plateau. You are not in either of this calories so just focus on eating healthy and exercising DAILY.