Protein timing for maximum muscle growth and repair

Share on Facebook147Share on Google+19Tweet about this on Twitter26Email this to someone
Fitness instructor holding a protein shake

Drink Protein Shakes After Weight Training

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 does your body 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.


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


= 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 alternative 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:

  • 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.

The best time to eat protein for maximum muscle growth

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.

Weight training without eating – how important is protein?

Yes! While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.

You cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.

Best sources of dietary protein

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 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 them properly.

Really the key is to eat well-balanced micro-meals throughout the day. 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.

Health risks of consuming a high protein diet

Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?

The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.

Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.

The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.

This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.

One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;

Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.

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.

This study looked specifically at the effect of whey protein and casein protein on muscle growth after weight training. The study compared 23 people who took either whey protein, casein protein and a placebo. Drinks were consumed 1 hour after performing leg extension exercises. This research found that whey and casein actually had a very similar affect on muscle growth – a conclusion which conflicts with the argument that whey is always best after exercise as it breaks down quicker.

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.

A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.

  • “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.

The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.

  • “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full:

  461 comments for “Protein timing for maximum muscle growth and repair

  1. Maryona
    September 15, 2009 at 11:52 pm

    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?

  2. MotleyHealth
    September 16, 2009 at 5:52 am

    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.

  3. NEhsan
    October 20, 2009 at 8:26 am

    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

  4. MotleyHealth
    October 20, 2009 at 6:01 pm

    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.

  5. Gabriel
    January 12, 2010 at 2:47 am

    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?

  6. MotleyHealth
    January 12, 2010 at 5:13 am

    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!

  7. Mahyar
    February 11, 2010 at 9:46 am

    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.

  8. MotleyHealth
    February 11, 2010 at 1:33 pm

    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.

  9. Usman
    March 4, 2010 at 6:46 pm

    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.

  10. MotleyHealth
    March 4, 2010 at 7:44 pm

    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.

  11. ajay
    May 15, 2010 at 4:07 pm

    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

  12. MotleyHealth
    May 15, 2010 at 4:10 pm

    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.

  13. chris
    June 2, 2010 at 3:55 pm

    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.

  14. MotleyHealth
    June 2, 2010 at 4:26 pm

    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.

  15. chris
    June 3, 2010 at 3:33 am

    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?

  16. MotleyHealth
    June 3, 2010 at 5:45 am

    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.

  17. leonardo
    June 9, 2010 at 10:39 am

    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.

  18. MotleyHealth
    June 9, 2010 at 11:46 am

    Yes, it is probably worthwhile trying. You need something before your workout.

  19. Brian
    June 23, 2010 at 6:15 pm

    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?

  20. MotleyHealth
    June 23, 2010 at 6:21 pm

    Yes, do that same on rest days, although the post workout shake is not required. Remember that you grow when you are resting.

  21. Jen
    June 25, 2010 at 8:59 pm

    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…?!?!

  22. prashant
    July 13, 2010 at 1:10 pm

    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?

  23. MotleyHealth
    July 13, 2010 at 2:16 pm

    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?

  24. kiran raj
    August 15, 2010 at 2:07 am

    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…

  25. MotleyHealth
    August 15, 2010 at 4:55 am

    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.

  26. Ash
    August 16, 2010 at 9:23 am

    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

  27. MotleyHealth
    August 16, 2010 at 9:39 am

    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.

  28. MotleyHealth
    August 17, 2010 at 5:36 pm

    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?

  29. Aravind
    August 17, 2010 at 5:09 pm

    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!

  30. MotleyHealth
    August 17, 2010 at 5:28 pm

    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.

  31. MotleyHealth
    August 18, 2010 at 3:41 pm

    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:

  32. Aravind
    August 18, 2010 at 3:07 pm

    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?

  33. marty o
    September 8, 2010 at 10:21 am

    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

  34. MotleyHealth
    September 8, 2010 at 11:14 am

    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.

  35. Nailah naz
    September 13, 2010 at 10:20 pm

    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 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?

  36. MotleyHealth
    September 13, 2010 at 11:04 pm

    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)?

  37. NCarleo
    October 3, 2010 at 11:05 pm

    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?


  38. MotleyHealth
    October 4, 2010 at 1:17 am

    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.

  39. NCarleo
    October 5, 2010 at 12:26 am

    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?

  40. MotleyHealth
    October 5, 2010 at 12:34 am

    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.

  41. NCarleo
    October 5, 2010 at 1:56 am

    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 ! ! !


  42. steele
    November 1, 2010 at 8:52 am

    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.

  43. MotleyHealth
    November 1, 2010 at 5:22 pm

    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.

  44. Tom
    November 10, 2010 at 11:45 am

    I am 55 and trying to get in shape. Due to my age is there a different rule with the protein sups?

  45. MotleyHealth
    November 10, 2010 at 2:25 pm

    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.

  46. Joe Cannon MS CSCS
    December 25, 2010 at 3:39 am

    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.

  47. Andrew
    January 12, 2011 at 2:25 am

    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.

  48. MotleyHealth
    January 12, 2011 at 4:03 pm

    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.

  49. rampal
    January 13, 2011 at 12:49 pm

    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

  50. MotleyHealth
    January 13, 2011 at 12:54 pm

    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.

  51. Ken
    January 22, 2011 at 4:40 am

    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 !!

  52. MotleyHealth
    January 22, 2011 at 1:44 pm

    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.

  53. DallasChick
    January 26, 2011 at 12:59 am

    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!

  54. MotleyHealth
    January 26, 2011 at 2:15 am

    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.

  55. Glenda
    January 31, 2011 at 12:02 pm

    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.

  56. MotleyHealth
    January 31, 2011 at 12:12 pm

    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.

  57. mark
    January 31, 2011 at 12:24 pm

    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.

  58. MotleyHealth
    January 31, 2011 at 12:27 pm

    That is fine Mark. Eat a healthy protein meal after the abs / strength workouts.

  59. harsh
    February 7, 2011 at 1:38 pm

    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.

  60. MotleyHealth
    February 7, 2011 at 1:48 pm

    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

  61. Selmich
    February 17, 2011 at 4:46 pm

    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

  62. MotleyHealth
    February 17, 2011 at 5:00 pm

    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.

  63. Selmich
    February 17, 2011 at 5:14 pm

    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?

  64. Selmich
    February 17, 2011 at 5:19 pm

    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??

  65. MotleyHealth
    February 17, 2011 at 5:29 pm

    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.

  66. Selmich
    February 17, 2011 at 5:43 pm

    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 website which seems to be really good? Do you recommend this instead of whey?

  67. MotleyHealth
    February 17, 2011 at 5:55 pm

    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.

  68. Selmich
    February 17, 2011 at 6:00 pm

    Thanks very much… Really appreciate your advice.

  69. Selmich
    February 17, 2011 at 6:18 pm

    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

    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.

  70. MotleyHealth
    February 17, 2011 at 6:24 pm

    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.

  71. connie schaub
    February 21, 2011 at 2:22 am

    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 thanks

  72. MotleyHealth
    February 21, 2011 at 4:12 am

    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.

  73. john park
    February 23, 2011 at 6:15 am

    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.

  74. MotleyHealth
    February 23, 2011 at 1:29 pm

    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.

  75. GennaroGMR
    February 24, 2011 at 6:08 am

    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.

  76. MotleyHealth
    February 24, 2011 at 3:10 pm

    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.

  77. Ady
    March 1, 2011 at 2:07 am

    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?

  78. MotleyHealth
    March 1, 2011 at 2:26 am

    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.

  79. peter
    March 10, 2011 at 4:09 pm

    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

  80. MotleyHealth
    March 10, 2011 at 4:12 pm

    If you are not allowing any dietary sugar then this should be OK. If you want to go extreme then look for whey isolates.

  81. question
    March 22, 2011 at 10:39 am


    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.


  82. MotleyHealth
    March 22, 2011 at 11:29 am

    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.

  83. Sanjay
    March 23, 2011 at 6:32 am

    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.

  84. MotleyHealth
    March 23, 2011 at 5:33 pm

    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.

  85. Stephen
    March 26, 2011 at 6:29 pm

    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

  86. MotleyHealth
    March 26, 2011 at 10:05 pm

    Hi Stephen, what exercises are you doing, and what are you eating?

  87. Chris
    March 30, 2011 at 10:16 am

    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.

  88. MotleyHealth
    March 30, 2011 at 11:07 am

    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.

  89. Chris
    March 31, 2011 at 10:09 am

    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!!

  90. MotleyHealth
    March 31, 2011 at 11:07 am

    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.

  91. gaz
    April 2, 2011 at 10:56 pm

    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?

  92. MotleyHealth
    April 3, 2011 at 9:11 pm

    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.

  93. Reniel
    April 5, 2011 at 9:37 pm

    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.

  94. MotleyHealth
    April 5, 2011 at 10:00 pm

    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.

  95. Reniel
    April 7, 2011 at 1:33 am

    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?

  96. MotleyHealth
    April 7, 2011 at 9:38 am

    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.

  97. E.
    April 20, 2011 at 11:07 pm

    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.

  98. MotleyHealth
    April 20, 2011 at 11:17 pm

    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.

  99. E.
    April 20, 2011 at 11:29 pm

    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.

  100. MotleyHealth
    April 20, 2011 at 11:32 pm

    Look forward to hearing back from you in a couple of months E!

  101. MotleyHealth
    May 11, 2011 at 2:56 am

    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.


    The research is published in the April 2011 edition of The Journal of Nutrition.

  102. sheron
    May 31, 2011 at 7:53 pm

    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.

  103. MotleyHealth
    May 31, 2011 at 9:00 pm

    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.

  104. sheron
    June 1, 2011 at 5:19 pm

    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.

  105. MotleyHealth
    June 1, 2011 at 5:46 pm

    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.

  106. Ela
    June 3, 2011 at 9:30 pm

    are all protein shake brands good, or should i be careful on which one i take?

  107. MotleyHealth
    June 3, 2011 at 10:20 pm

    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.

  108. sheron
    June 4, 2011 at 9:06 am

    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.

  109. MotleyHealth
    June 4, 2011 at 9:50 am

    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.

  110. sheron
    June 4, 2011 at 10:45 am

    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” ( 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.

  111. john
    June 4, 2011 at 11:21 am

    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

  112. MotleyHealth
    June 5, 2011 at 7:44 pm

    Sounds like that will help you lose weight and build muscle OK. Give it 2-3 months, keep working harder.

  113. MotleyHealth
    June 5, 2011 at 7:46 pm

    Hi John, it sounds OK.

  114. Vibs
    June 17, 2011 at 11:54 am

    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???

  115. MotleyHealth
    June 17, 2011 at 4:54 pm

    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!

  116. Pete
    June 19, 2011 at 10:19 am

    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 ! :)

  117. MotleyHealth
    June 19, 2011 at 8:46 pm

    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.

  118. steve johns
    June 30, 2011 at 7:05 pm

    wow this is a great blog! i love your theme, did you have to pay for it? or was it free?

  119. MotleyHealth
    June 30, 2011 at 7:17 pm

    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.

  120. Regie
    July 1, 2011 at 1:27 pm

    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…

  121. MotleyHealth
    July 1, 2011 at 3:08 pm

    Hi Regie, what exercise are you doing? Does the 1600 Calories include the energy in the whey protein drink?

  122. Regie
    July 2, 2011 at 4:24 am

    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.

  123. MotleyHealth
    July 2, 2011 at 1:51 pm

    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.

  124. Nowshad
    July 2, 2011 at 7:13 pm

    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……

  125. MotleyHealth
    July 2, 2011 at 8:50 pm

    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.

  126. Nowshad Pavel
    July 3, 2011 at 6:32 am

    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…..

  127. MotleyHealth
    July 3, 2011 at 1:09 pm

    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.

  128. Connor
    July 7, 2011 at 2:55 am

    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.

  129. Connor
    July 7, 2011 at 2:57 am

    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.

  130. Wilson
    July 7, 2011 at 8:06 am

    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.

  131. MotleyHealth
    July 7, 2011 at 10:41 am

    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.

  132. MotleyHealth
    July 7, 2011 at 10:47 am

    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.

  133. MotleyHealth
    July 7, 2011 at 11:04 am

    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.

  134. Lee
    July 8, 2011 at 6:14 pm

    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

  135. MotleyHealth
    July 9, 2011 at 9:12 am

    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.

  136. Hassan Shaban
    July 14, 2011 at 1:21 am

    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?

  137. MotleyHealth
    July 14, 2011 at 6:24 pm

    At the end of the workout, after the cardio.

  138. Hassan Shaban
    July 15, 2011 at 4:35 pm

    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

  139. MotleyHealth
    July 15, 2011 at 5:04 pm

    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.

  140. Hassan Shaban
    July 15, 2011 at 10:57 pm

    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?

  141. MotleyHealth
    July 16, 2011 at 10:15 am

    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.

  142. Aninda
    July 20, 2011 at 7:03 am

    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.

  143. MotleyHealth
    July 20, 2011 at 12:47 pm

    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.

  144. RS
    July 21, 2011 at 4:26 pm

    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

  145. MotleyHealth
    July 21, 2011 at 5:57 pm

    Lift more and eat more is the general rule.

  146. andrew
    July 26, 2011 at 4:13 pm

    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.

  147. MotleyHealth
    July 26, 2011 at 4:44 pm

    Sounds good, some popular snacks are cottage cheese, nuts (almonds and cashews are good), soya beans (40% protein), fruit.

  148. dawda
    July 27, 2011 at 5:55 pm

    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

  149. MotleyHealth
    July 27, 2011 at 6:06 pm

    What does it say on the box? They usually give guidance on how many spoons to take.

  150. Leigh
    August 3, 2011 at 3:19 am

    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?

  151. MotleyHealth
    August 3, 2011 at 10:45 am

    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.

  152. Toni
    August 4, 2011 at 11:21 pm

    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.

  153. MotleyHealth
    August 4, 2011 at 11:36 pm

    Thanks Toni, we will certainly look at that equation.

  154. c
    August 11, 2011 at 8:29 am

    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

  155. MotleyHealth
    August 11, 2011 at 3:20 pm

    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.

  156. calvin
    August 14, 2011 at 3:41 pm

    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.

  157. MotleyHealth
    August 14, 2011 at 6:08 pm

    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.

  158. calvin
    August 15, 2011 at 8:10 am

    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.

  159. MotleyHealth
    August 15, 2011 at 12:05 pm

    Optimum Gold is a popular brand and should provide you with the additional protein that you need.

  160. William
    August 15, 2011 at 3:12 pm

    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

  161. MotleyHealth
    August 15, 2011 at 3:46 pm

    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.

  162. Michael
    August 17, 2011 at 9:50 am

    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

  163. MotleyHealth
    August 17, 2011 at 11:18 am

    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.

  164. Andrea
    August 18, 2011 at 10:03 am

    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

  165. MotleyHealth
    August 18, 2011 at 11:39 am

    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.

  166. Andrea
    August 18, 2011 at 12:02 pm

    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?

  167. MotleyHealth
    August 18, 2011 at 12:06 pm

    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.

  168. Andrea
    August 18, 2011 at 12:26 pm


  169. calvin
    August 22, 2011 at 5:30 am

    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.

  170. MotleyHealth
    August 22, 2011 at 10:22 am

    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?

  171. Shankar
    August 23, 2011 at 9:02 pm

    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?

  172. MotleyHealth
    August 23, 2011 at 9:08 pm

    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.

  173. Shankar
    August 23, 2011 at 9:15 pm

    Thanks for the quick reply. Yes I am a Vegetarian.

  174. jason
    August 24, 2011 at 2:36 am

    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.

  175. MotleyHealth
    August 24, 2011 at 11:40 am

    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.

  176. parth
    September 2, 2011 at 4:14 pm

    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.

  177. Rob
    September 2, 2011 at 4:48 pm

    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!

  178. MotleyHealth
    September 5, 2011 at 12:27 pm

    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).

  179. MotleyHealth
    September 5, 2011 at 12:31 pm

    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.

  180. kan
    September 10, 2011 at 7:25 pm 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

  181. MotleyHealth
    September 10, 2011 at 8:21 pm

    Hi Kan, follow the instructions on the label / packaging.

  182. Diptanjan
    September 11, 2011 at 1:04 pm

    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 :)

  183. MotleyHealth
    September 11, 2011 at 10:07 pm

    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.

  184. Waj
    September 14, 2011 at 2:12 pm

    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?

  185. MotleyHealth
    September 14, 2011 at 3:31 pm

    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.

  186. Waj
    September 15, 2011 at 9:06 am

    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?

  187. MotleyHealth
    September 15, 2011 at 9:47 am

    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.

  188. Vijay
    September 16, 2011 at 3:57 pm

    Hi I am 38 year old, I am doing regular weight training, but after take protien shake I have lose motion why?

  189. MotleyHealth
    September 16, 2011 at 4:16 pm

    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?)

  190. WuMing
    September 18, 2011 at 11:34 pm

    may i know do fat people need protein powder ?

  191. MotleyHealth
    September 19, 2011 at 12:15 am

    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.

  192. Peter Lim
    September 23, 2011 at 8:18 am

    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.

  193. Jayakrishnan
    September 24, 2011 at 7:14 am

    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 ?

  194. MotleyHealth
    September 24, 2011 at 12:32 pm

    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.

  195. narender
    September 26, 2011 at 2:32 pm

    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

  196. MotleyHealth
    September 26, 2011 at 9:11 pm

    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

  197. MotleyHealth
    September 26, 2011 at 9:33 pm

    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!

  198. musafir
    October 1, 2011 at 6:07 pm

    am a lean person ,will u tell me how to take weight gain powder..its timings

  199. MotleyHealth
    October 1, 2011 at 8:50 pm

    Take whey protein after you exercise, within 30 minutes, sooner ideally. Amount – follow the instructions on the product you chose to buy.

  200. Ross
    October 2, 2011 at 11:37 am


    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?


  201. MotleyHealth
    October 2, 2011 at 6:30 pm

    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.

  202. Prashanth
    October 11, 2011 at 9:23 am


    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…?

  203. MotleyHealth
    October 11, 2011 at 11:02 am

    Are you lifting more? How often do you lift? What is the rest of your diet like?

  204. Nick
    October 15, 2011 at 1:04 am

    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!!!

  205. MotleyHealth
    October 15, 2011 at 2:12 am

    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.

  206. Ross
    October 16, 2011 at 12:14 am

    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?

  207. MotleyHealth
    October 16, 2011 at 9:21 pm

    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?

  208. Milagres
    October 22, 2011 at 8:53 am

    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.

  209. MotleyHealth
    October 22, 2011 at 10:38 am

    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.

  210. Nick B
    October 29, 2011 at 12:04 am

    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.

  211. MotleyHealth
    October 29, 2011 at 2:44 am

    Buy some supplement and follow the instructions on the label, or follow the advice above. As a rough guide, take 125g per day.

  212. Adrian
    November 5, 2011 at 3:57 pm


    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.

  213. MotleyHealth
    November 5, 2011 at 4:29 pm

    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.

  214. Caleb
    November 8, 2011 at 8:34 am


    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


  215. MotleyHealth
    November 8, 2011 at 11:02 am

    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.

  216. Kane
    November 8, 2011 at 6:11 pm


    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?

  217. MotleyHealth
    November 8, 2011 at 8:05 pm

    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.

  218. Ben
    November 8, 2011 at 11:52 pm


    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?

  219. MotleyHealth
    November 9, 2011 at 1:06 am

    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.

  220. lifter
    November 9, 2011 at 9:35 pm

    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?

  221. MotleyHealth
    November 9, 2011 at 10:31 pm

    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?

  222. Sandeep vats
    November 13, 2011 at 10:58 am

    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??

  223. MotleyHealth
    November 13, 2011 at 12:58 pm

    Hi Sandeep, you need to exercise, lift weights and increase dietary protein intake, as well as supplement, to gain lots of muscle.

  224. PeterSuffnt
    November 17, 2011 at 11:48 pm


    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?


  225. MotleyHealth
    November 18, 2011 at 1:28 am

    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.

  226. Kevin
    November 23, 2011 at 2:08 pm

    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?

  227. MotleyHealth
    November 23, 2011 at 11:45 pm

    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.

  228. Med
    December 3, 2011 at 1:15 am

    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 .

  229. MotleyHealth
    December 3, 2011 at 1:48 am

    Sorry, cannot specify any brands. Timing is mentioned in the article.

  230. Med
    December 3, 2011 at 3:19 pm

    sorry but sould i take proteine full fat or not ??
    thx ..

  231. MotleyHealth
    December 4, 2011 at 9:28 am

    What are your goals Med?

  232. Man
    December 6, 2011 at 12:55 pm

    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 true is it ?!!..

    Please respond

  233. MotleyHealth
    December 6, 2011 at 1:24 pm

    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.

  234. KD
    December 7, 2011 at 12:59 pm


    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.

  235. MotleyHealth
    December 7, 2011 at 1:04 pm

    It is OK yes, whether or not it is too much in terms of calories, only your fat levels can tell.

  236. michelle
    December 9, 2011 at 4:59 am

    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

  237. MotleyHealth
    December 9, 2011 at 8:01 am

    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.

  238. firengine
    December 11, 2011 at 4:27 am

    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

  239. MotleyHealth
    December 11, 2011 at 4:46 am

    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.

  240. triforce
    December 11, 2011 at 7:39 pm

    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?

  241. MotleyHealth
    December 11, 2011 at 10:21 pm

    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?

  242. Atif
    December 12, 2011 at 12:01 pm

    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.

  243. MotleyHealth
    December 12, 2011 at 12:24 pm

    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.

  244. Michael
    December 17, 2011 at 7:51 am

    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.

  245. MotleyHealth
    December 17, 2011 at 7:15 pm

    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.

  246. catherine
    December 28, 2011 at 1:54 am

    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.

  247. MotleyHealth
    December 28, 2011 at 3:00 am

    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.

  248. Gerald
    December 29, 2011 at 10:48 am

    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?

  249. MotleyHealth
    December 29, 2011 at 12:55 pm

    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.

  250. Prashanth
    December 29, 2011 at 1:16 pm

    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?

  251. Fyrah
    December 29, 2011 at 5:42 pm

    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 :))

  252. MotleyHealth
    December 29, 2011 at 7:13 pm

    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.

  253. MotleyHealth
    December 30, 2011 at 5:23 pm

    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.

  254. Dev
    January 3, 2012 at 12:23 pm

    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

  255. MotleyHealth
    January 3, 2012 at 1:02 pm

    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.

  256. Dev
    January 5, 2012 at 6:44 am

    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
    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

  257. MotleyHealth
    January 5, 2012 at 7:09 pm

    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.

  258. Chris
    January 9, 2012 at 6:34 pm

    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.

  259. MotleyHealth
    January 9, 2012 at 9:09 pm

    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.

  260. karan singh rathore
    January 10, 2012 at 9:00 am

    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

  261. MotleyHealth
    January 10, 2012 at 10:46 am

    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.

  262. arman alam
    January 15, 2012 at 2:16 pm

    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???????????????????????????????????????????????????????????????

  263. MotleyHealth
    January 15, 2012 at 4:49 pm

    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.

  264. Rodney Love
    January 17, 2012 at 10:45 pm

    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.

  265. MotleyHealth
    January 17, 2012 at 11:33 pm

    Hi Rodney, you should be OK with a 5.30am shake then another after your workout – assuming that you are doing a big workout.

  266. Jack pardew
    January 18, 2012 at 8:46 am

    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!

  267. MotleyHealth
    January 18, 2012 at 1:58 pm

    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.

  268. Freddy
    January 19, 2012 at 4:39 am

    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?

  269. sanjeet
    January 19, 2012 at 8:55 am

    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.

  270. MotleyHealth
    January 19, 2012 at 12:13 pm

    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.

  271. MotleyHealth
    January 19, 2012 at 12:19 pm

    Hi Sanjeet, what are your workouts? Both cardio? Both weight training? One of each?

  272. Sethu Raman
    January 22, 2012 at 3:49 am

    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? 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:)

  273. MotleyHealth
    January 23, 2012 at 11:59 am

    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.

  274. Sethu Raman
    January 25, 2012 at 6:47 pm

    thank you:)

  275. nitin
    January 27, 2012 at 7:38 am

    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

  276. Prasanna
    January 27, 2012 at 8:49 am

    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 ?

  277. MotleyHealth
    January 27, 2012 at 11:32 am

    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.

  278. MotleyHealth
    January 27, 2012 at 12:10 pm

    Hi Nitin, take a look at the nutrition section, there is a lengthy article on healthy eating that you should read and follow.

  279. Prasanna
    January 27, 2012 at 1:48 pm

    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.

  280. MotleyHealth
    January 27, 2012 at 2:07 pm

    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.

  281. Efrain
    January 28, 2012 at 11:14 am

    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!!

  282. Prasanna
    January 28, 2012 at 2:20 pm

    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.

  283. MotleyHealth
    January 29, 2012 at 6:22 pm

    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?

  284. MotleyHealth
    January 29, 2012 at 6:27 pm

    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.

  285. Thomas
    January 30, 2012 at 1:01 pm

    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

  286. MotleyHealth
    January 30, 2012 at 1:24 pm

    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.

  287. Efrain
    January 31, 2012 at 4:43 am

    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?

  288. kumar
    January 31, 2012 at 9:51 am

    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?

  289. MotleyHealth
    January 31, 2012 at 7:38 pm

    Kumar, take it after your gym session.

  290. MotleyHealth
    January 31, 2012 at 7:42 pm

    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.

  291. Ashwani
    January 31, 2012 at 11:48 pm


    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.

  292. MotleyHealth
    February 1, 2012 at 2:47 am

    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.

  293. kumar
    February 1, 2012 at 6:00 am

    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?

  294. MotleyHealth
    February 1, 2012 at 4:18 pm

    Before sleep is OK. Better straight after the workout though.

  295. arihant
    February 1, 2012 at 9:01 pm

    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.

  296. MotleyHealth
    February 2, 2012 at 2:53 am

    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!

  297. Freddy
    February 2, 2012 at 3:42 am

    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

  298. MotleyHealth
    February 2, 2012 at 1:07 pm

    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.

  299. Dev
    February 3, 2012 at 10:36 am

    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
    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?

  300. MotleyHealth
    February 3, 2012 at 4:44 pm

    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

  301. Azzie lee
    February 4, 2012 at 1:25 am

    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

  302. MotleyHealth
    February 4, 2012 at 2:31 am

    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.

  303. srinu
    February 6, 2012 at 12:51 pm

    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

  304. hadi
    February 7, 2012 at 7:55 am

    Im Hadi..27yrs old,67kg weight & 175cm height..i’ve joined gym since last year 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/ 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)

  305. MotleyHealth
    February 7, 2012 at 9:39 pm

    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.

  306. MotleyHealth
    February 7, 2012 at 9:52 pm

    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.

  307. sttan
    February 9, 2012 at 6:02 am

    i just had shoulder surgery 2 months ago and I was wanting to start building back my muscle mass but all I can do is lower body. How much protein Do you recomend i start taking?

  308. Tommy
    February 9, 2012 at 8:03 am

    Hey, I am a 44 year old male who is 5’11″. Three months ago I was 195lbs, and I purchased one of the popular exersise packages. I was not really over weight, but was out of shape. I didn’t start seeing the results of the workouts, which included cycles of weight training mixed with cardio, and other none weight programs, until I dropped my calorie intake down to 1500 calories a day. I am now down to a very lean toned weight of 165 lbs, with very little body fat. Here is my question, now that I have very little body fat, I am afraid to go over the 1500 calorie a day intake, for fear of once again accumulating body fat. My diet consists of fruits and vegetables, and a balance of protein, and carbs. How do I gain only muscle mass to my frame, without adding the fat? I am continuing the same workouts, and am not interested in a quick gain, but a slow gradual one that builds muscle as I continue my workouts. Any advice on how much extra protein, or carbs I should take would be greatly appreciated.

  309. anand
    February 9, 2012 at 10:56 am

    am 30yrs of age, 50kgs am going for gym from past 2 years. I have got enough body shape but i dint get weight gain, and even am a vegetarian and am not taking any protein shakes, could you suggest me what type of food to be take to build a muscle and protein shakes am worried about my muscles mass?

  310. MotleyHealth
    February 9, 2012 at 9:06 pm

    Sttan, if you are working your lower body hard take the normal amount, but be careful with the rest of your diet. Regular cardio should help keep the fat down.

  311. MotleyHealth
    February 9, 2012 at 9:15 pm

    Hi Tommy, assuming that you are increasing the amount of weight training you are doing, I would stick with the basic calculation / check the label on the product you purchase. What is most important is to monitor your progress and adjust calorie intake and exercise in response to changes. If you start to gain fat you should be able to spot this immediately if you are paying attention and take action to rectify.

  312. MotleyHealth
    February 9, 2012 at 9:18 pm

    Hi Anand, take a look at this article: Recommended Protein Sources for Fitness and Bodybuilding – there is a section on vegetarian protein sources.

  313. Rhea
    February 12, 2012 at 1:55 pm


    I am 25 years old weighing 65 kgs. I want to lose 7-8 kgs. I am a complete vegetarian with less of carbohydrates throughout the day and stay mostly on salads, 4 Brown/bran breads a day, 2 glass of low fat milk/day and a cup of probiotic low fat curd.After a week, starting with whey protein only in the morning. My workout is half an hour/20 min on elliptical, few ab excercises.
    Will having whey protein in the morning with such a diet and excercise help me reach my target?

  314. Ron
    February 12, 2012 at 6:53 pm

    Hi sir. I was wondering, ive been taking whey protein after i work out. And i almost avoided any carbs in my food. I only eat meat, drink milk, wheat bread. Everyday. The problem is, i only work out at home. I do push ups, pull ups, biceps and triceps exercises… Is that enough? I feel like im growing but i think im gaining weight also. I read about farting when taking too much protein. And yeah, im experiencing that. Help :(

  315. MotleyHealth
    February 12, 2012 at 10:08 pm

    Hi Rhea, no, taking whey protein will not help you lose weight.

  316. MotleyHealth
    February 12, 2012 at 10:19 pm

    Hi Ron, you need carbs – fruits, vegetables, pulses, nuts – all vital for good health. Also, too much protein will not help you lose weight. Protein is energy / calories. Bodyweight exercises can be enough – it depends how much you do, and if you are getting fitter and stronger. Many martial artists get in great shape with only bodyweight exercises. If you are gaining fat (weight) then you are eating more than you need.

  317. Bab
    February 13, 2012 at 10:52 am

    Hello Sir,
    I am Bab (Male), my body outfit is slim age 22 years, height 171 cm, weight 51 Kg. I need to gain weight and re-shape my outfits…

    What should I do?
    Please help me know sir…!!!

  318. James
    February 13, 2012 at 12:49 pm

    Hi, fantastic site! I’m wanting to lose a bit of stomach and chest fat, while also gain muscle. Is it best to alternate cardio and weight training on separate days, or is it OK to combine in the same workout (weights, then cardio). Secondly, you’ve said that white bread, pasta and rice should be avoided – is this because they are high GI? Would wholemeal versions of these foods (which are lower GI) be alright to eat? Thanks for your help!

  319. MotleyHealth
    February 13, 2012 at 3:16 pm

    You need to start lifting weights Bab to build some muscle, and ensure that your diet is healthy (balanced, nutritious) too.

  320. MotleyHealth
    February 13, 2012 at 3:19 pm

    Hi James, really, any one of these options can work. Alternate cardio and weights, do on same day, do in same workout – they all bring about good results. Bodybuilders often do cardio in the mornings and weight training later in the day, athletes often do similar with additional cardio workouts, martial artists often do it all at once in one class per day (much like Cross Fit or Military / Bootcamp training). As for bread / GI – yes, lower GI the better for weight management.

  321. sttan
    February 16, 2012 at 5:37 am

    Thanks for the advice but they said I can not run or jog for 2 more months. what do you suggest I do for cardio till then?

  322. MotleyHealth
    February 16, 2012 at 8:44 pm

    Hi Sttan, if you have an injured shoulder and been advised not to jog, then there are not many options. Walking would seem all that is left. Maybe cycling – but check with your consultant first.

  323. george
    February 17, 2012 at 9:11 am

    hi, my name is George, I am 18, 6′ 107 pounds im a big guy but im looking to lose some belly fat and love handles that are sticking to me (I used to be a lot fatter) and I cant seem to lose em I don’t use a specific diet I eat what im given at school and then maybe a sandwich at my house after i work out 4 times a week 1 hour every day and rest on friday and the weekends, u got any tips ?

  324. MotleyHealth
    February 17, 2012 at 8:33 pm

    Hi George, do you mean 107 kg? If you are 107 pounds you are very underweight and need to eat more and get fit.

  325. AKS
    February 19, 2012 at 11:16 am

    Hi sir,my name is aks,i am 18 yrs,height-5’5,weight-77kg.sir plz give me suggestion how to lose my belly fat and abdominal fat and how to build my muscle.sir can i take whey protien powder for muscle building.

  326. MotleyHealth
    February 19, 2012 at 4:29 pm

    Hi AKS, you can take whey for building muscle – but only if you do a lot of weight training. For losing fat, you really need to up the cardio too. Do not take whey supplement if you are not training hard (1-2 hours a day) as otherwise you will probably just gain more fat.

  327. Adil
    February 20, 2012 at 8:38 am


    I am 53 yrs ond and at 183 cms I weigh 95 Kgs. I used to weigh 107 Kgs in May’11. Since then with controlled diet and workouts in Gym 4-5 days a week from August’11, I have brought it down to 95 Kgs. I am building muscles, but very slowly. I eat 1-2 eggs a day and mutton/chicken 2-3 times a week. I do not have any heart/BP problems. What is the ideal quantity of Protiens I require for quick muscle build up. Pl Advice.

  328. MotleyHealth
    February 20, 2012 at 10:44 am

    Hi Adil, sounds like you could do with more protein. Ideally eat protein with each meal, so have chicken, fish, eggs etc. with lunch and dinner too. Make sure your diet is healthy too, so get most of your carbs from vegetables and fruits and not processed, baked food or sugary foods. Sounds like you have made good progress, just keep up with it.

  329. Pooja
    February 22, 2012 at 10:42 pm

    Hi, wonderful info provided by you really !!! i am 32 around 70 kg. but i do not do any gym or workout bcoz of work pressure and time. you think only whey supplement will work for me to loss the weight ?? when to take and in what amount ??? Thanks ….

  330. MotleyHealth
    February 23, 2012 at 12:05 pm

    Hi Pooja, NO!

    Whey supplement does not help anyone lose weight. It is designed to help you gain weight in the form of muscle, and only if you are exercising.

  331. Peter Lim
    February 23, 2012 at 4:38 pm

    This is my second time to write you but first of all thank you for your valuable inputs and recommendation regarding gym exercise (lifting weights) and whey protein intake. My question this time is: I have been training since mid August until December 10th of last year when I encountered excruciating lower back pain after my session at the gym. When I did MRI of the lumbar-spine, I was diagnosed with minor slip disc on the left lower back. I immediately stopped going to the gym and instead went to see physical rehabilitation doctor and underwent physical therapy for 6 weeks at the start of this year. Now the doctor gave me a clean bill of health but was advised to avoid all bending-squat exercises and cannot carry more than 30 lbs of weights. I am 47 year old, male, 165 lbs (lost 10 lbs when exercise last year), 5 ft 8 inches tall. Is there anything I need to do? Thank you

  332. MotleyHealth
    February 23, 2012 at 8:52 pm

    Hi Peter, sorry to hear about that. To be really sure it would be best to check with your doctor / physiotherapist exactly which exercises you can do, and which you must not. By the sounds of it you can do seated exercises and upper body exercises. It may be wise to use machines rather than free weights to avoid any extra strain when moving weights into position. Bodyweight exercises may also be a good option for building up strength again.

  333. Ero
    February 27, 2012 at 8:43 pm

    Hi, I am 187 cm tall and 83 of weight, age of 34. I am doing some fitness and aerobic (30 to 50 mins everyday, P90 program) and it is the first time to use Whey protein. How much should i consume to be safe? I have hepatitis B but i read that it doesnt harm the liver if taken in moderate amounts. My doc told me that it may be a reason to develop Encephalopathy. Is it such a real risk? Thanks.

  334. MotleyHealth
    February 27, 2012 at 10:36 pm

    Hi Ero, stick to the levels recommended on the packaging of the product you have chosen. As for encephalopathy, excessive nitrogen load (associated with consumption of large amounts of protein) is a cited cause of hepatic encephalopathy (brain disorder caused by failing liver function). However, this does not mean that protein is a cause for the problem, only that may be a correlation. In fact, adequate protein intake has been shown to reduce problems of liver cirrhosis to help provide more branched-chain amino acids.

  335. Ero
    February 27, 2012 at 11:03 pm

    First thanks for the reply, I think I will take the moderate amounts for sure. I want to ask an additional question more specific: According to my parameters I need to have around 80 grams of protein a day but ofcourse I am taking proteins through other ways, egg white in breakfast, cheese, white chicken meat, fish, and other healthy food. What I want to know is whether can i use around 30 gram of whey protein just before and after i workout (divided in 15 pre and 15 after workout) and will this amount for my muscles to be relatively recovered and enhanced? P.S. My working system so far is P90. Thanks

  336. MotleyHealth
    February 28, 2012 at 2:20 am

    It should help Ero. Really the best thing is to do it and monitor your progress.

  337. Tom Parker
    February 28, 2012 at 3:24 pm


    I am a 19 year boy who weighs around 160lbs and have started training 4 times a week on upper body and play the odd game of Football (Soccer) during the week also. I take 3 whey protein shakes a day. Is this too much? Also do you have any tips on where i can get a 4 day upper body mass building program? My program is getting a bit repetitive. We do Chest on a Monday, Shoulders and Back on a Tuesday, Biceps and Triceps on a Wednesday and then usually a bit of Chest again on the Thursday. Any help is appreciated :)

  338. MotleyHealth
    February 28, 2012 at 4:31 pm

    Hi Tom, 3 whey shakes a day sounds a lot, but if you are piling on muscle and not gaining fat then it is OK. Have you tried something like Full Body Weight Training Workout or Arnold Schwarzenegger’s Bodybuilding Workouts?

  339. Ero
    March 1, 2012 at 2:25 pm

    Hi. I am currently doing Power90 workout, still in day 30, doing it around 5.30 p.m. I am planning to introduce 10 Minute Training in morning, around 7 to 7.30 a.m. (If you are familiar with 10 Minute Training workout). My question is, should I take 1 tbls in morning before my workout (in order to have some energy) or after it, and the other tbls after the p.m. workout? Or should I take 1 portion after the afternoon workout and the other portion before sleeping? Thanks in advance.

  340. Michael
    March 1, 2012 at 3:05 pm


    I’m a 32 year old man and I weigh 102kg (kilos) being 1,78cm in height.

    I want to gain mass muscle and grow bigger but my body somehow stopped gainning weight of any kind. I do ecercise every day for 1 hour.

    Monday Tuesday Friday = Weights
    Tuesday Thursday Saturday = Cardio (around 500 calories burning)

    I heard that there is a window open after our exercise that our body will accept the nutrients we will take and it reamins open for 20 to 60 minutes ?

    So if I eat tuna with mayo and some other stuff (1,000 calories immediately after trainning) then my body will take more than 1 hour to make the nutrients from my stomach so does this mean I lost my “open-window period” ?

    So for the open-window thing to work I should drink the calories instead ?

    I train hard for mass but I can’t see it coming. Only some fat.

    Thanks for clearing this thing out for me!

  341. MotleyHealth
    March 2, 2012 at 12:16 pm

    I would not take protein after a 10 minute workout. A healthy diet should be providing enough protein for 10 minutes of exercise. Save if for after the longer strength training sessions. Especially if you are trying to lose fat.

  342. MotleyHealth
    March 2, 2012 at 12:19 pm

    That is true Michael, the window for protein is around an hour, for carbs longer, 2 hours. Remember, you need carbs after long training sessions too as without carbs some muscle tissue will breakdown when glucagon (hormone) is released.

    What are your goals at the moment? At 102 kg you either already have a lot of muscle or you need to lose a lot of fat.

  343. rohit
    March 11, 2012 at 8:07 am

    hey i am weighing 60kgs right height is 5.9…i want carbs and protien in my plzz recommend me some foods to eat for carbs..and of protien m taking whey ultimate nutrition..and m a plzz suggest me the food list to eat..i cant eat eggs as well

  344. MotleyHealth
    March 11, 2012 at 2:59 pm

    Hi Rohit, really you just need a variety of vegetables, pulses and fruits for carbs. Apart from whey you could also have tofu / soy protein. Nuts and seeds are a good source of protein.

  345. najeeb
    March 14, 2012 at 6:58 am

    iam 24 old my height is 6.1 and weight is 68 kg what type protein i can bay for weight gain pls suggest . food also … am planing to go GYM … ( actually my father also like me 6.3 height and weight 65 and please suggest what can i do for weight gain …

  346. Leeber
    March 14, 2012 at 12:59 pm

    Hey, after 2 and a half years, you are still responding! I’m amazed and thankful a lot. Web added to favorites. First of all, sorry if I’m using bad english, I’m not very fluent on it…
    My doubt is, I’m going to swim twice a week for 3 hours or so. The reason is a little problem of Scoliosis I have too look for and swimming is a fantastic excersice for me. I also go to gym three times a week and train every muscles group. To avoid Catabolism I’m taking 5 grames of Glutamine after excersice and 5 after waking up.
    I’m not very sure if changing Glutamine for regular whey proteins could be a good idea since I’ve not seeing much progress on muscle growth, ¿what do you think?
    And my last question, I have to quit the take after dinner because Glutamine started to affecting my sleep, couldn’t sleep very well and becoming almost insmoniac, lol. ¿Is this a commun issue with all types of protein or only with Glutamine?

  347. kamalesh biswas
    March 14, 2012 at 3:31 pm

    just now we are starting body building practice, so how to be better improve and which type of food should be taken for the better muscle growth.
    pls advice to me.

  348. MotleyHealth
    March 14, 2012 at 3:38 pm

    Hi Najeeb, you need to eat more in generally and lift weights for weight gain. Whey protein after your workouts and casein / eggs in the morning to slow digest. When eating more, eat healthy with lots of fresh vegetables and fruits.

  349. MotleyHealth
    March 14, 2012 at 4:06 pm

    Hi Leeber, if you goal is to build more muscle then it sounds like you need more protein – both from food and supplements. Glutamine is a good source of cellular energy too. You can get glutamine from beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. So again, get these in your diet and you do not have to worry so much about taking supplements. Again – this is why a healthy and balanced diet is good for fitness as well as weight management.

    Keep lifting weights and monitoring your fat and muscle biometrics. If Glutamine is affecting your sleep then best not to take that supplement – good sleep is vital for healthy growth.

  350. Kelly
    March 18, 2012 at 3:26 pm

    How should I set up my work out routine?
    I want to workout my shoulders , back , triceps, biceps , forarms , and chest. Should I workout all of these areas in one day.
    Also should I also do lower body exercises in the same day as the upper body.
    Also should I split my post workout meal if I were to workout my upper/lower body in the same day ( consume half of post workout meal after upper body is finished………then consume the other half when lower body is finished. Lastly is pure dextrose a good carb supplement? Thank you!

  351. MotleyHealth
    March 18, 2012 at 10:12 pm

    Hi Kelly, there are many ways to split up a routine, here are a few ideas:
    Weight Training Push & Pull Split Routine
    Arnold Schwarzenegger’s Weekly Weight Training Routines – two different 3 day splits are detailed.
    Christian Bale’s Fitness Workouts for Batman – another 3 day split

    Hope these give you some inspiration.

    As for pure dextrose, I guess this will provide a good carb supplement, however, personally I would recommend that you also ensure that you are getting a varied diet with plenty of fruit, vegetables, pulses, seeds and nuts which will provide better nutrition that just taking dextrose. If you are taking dextrose, take it right after your long / endurance workouts.

  352. Robby
    March 19, 2012 at 5:00 am

    Hi MotleyHealth! My name is Robby and I’m 22 yrs old. I’m about 6′ 1″ and weigh about 170lbs. I have been working on and off for the past couple of years. Usually during the semester since I’m in college and use the gym at the college. I just recently started working out again in January. I work out M,W,F for 2 hours on my chest and arms usually in the afternoon. I work out Tues,Thurs my legs by doing cardio like the elliptical and then leg weight machines also in the afternoon. I’m trying to be more serious about my workout and so I have recently bought some 100% whey protein and plan on getting a pre-workout mix. According to what I read I want to take about 170g of protein when I wake up and also within 30 minutes after work out is that correct? Also, is the cardio days going to affect my weight/muscle gain? What would be a good meal plan? Should I wake up drink a protein shake go to class then go workout then drink my protein shake after workout then go eat something high in protein and low in fats and salts? An ideal day for me is I wake up I usually don’t eat breakfast since I don’t have enough time. I go to class then go workout then by that time I’m starving so I’ll go eat something usually some kind of protein if not something high in protein and carbs. Does this sound okay or am I affecting myself and my diet by not eating breakfast and getting my metabolism going? Will a protein shake in the morning make up for that? Now that I will be incorporating the whey protein in my diet should I drink the protein shake when I wake up and after I workout and so on? I just mainly need help coming up with a meal plan everyday. Thank you for taking the time to reply to my questions and everybody else.

  353. MotleyHealth
    March 20, 2012 at 4:01 pm

    Hi Robby, I would sort out the eating first. If you are skipping breakfast and often “starving” during the morning then you really have to focus on this first before supplementing. Get up 15 minutes earlier to allow the time to prepare and eat a healthy breakfast. Eggs are great for breakfast, and oats will provide you with plenty of energy to ward off hunger throughout the morning. Also make sure that you are getting some healthy carbs in – fruits and vegetables. It is not all about protein. If you are feeling hungry, eat. Add protein supplements. Monitor strength, biometrics and fat levels.

  354. Robby
    March 22, 2012 at 1:53 am

    Hi Motley thanks for the input not only do I usually not have enough time to eat breakfast but I have realized that I’m not hungry when I wake up in the morning hence why I don’t usually wake up in time to make breakfast or care about having breakfast. I usually have a banana in the morning or an apple. But, I will make more of an effort to get up and have breakfast. We always have eggs in the fridge and I like to add veggies to my eggs. I always have fruits and veggies everyday but I also heard to lay off the fruits because their full of sugar even if it is natural sugar, should I lay off the fruits or am I ok? I also had another question I’ve been taking creatine also which it says to take the creatine immediately after working out but it also says to take the whey after I work out so should take the whey or the creatine first? Thank you for the input I appreciate it.

  355. MotleyHealth
    March 22, 2012 at 1:13 pm

    Hi Robby, keep eating the fruit. Unless you are eating 30 oranges a day you will be OK. We need sugar – muscles use sugar for fuel and the brain needs it to work.

  356. Irrfan
    March 23, 2012 at 2:38 pm

    Hey Motley..!
    Well i jus came through your website which i found quite interesting, I got to read quite a few paragraphs of your’s about workouts and Diets, so i thought i should drop you a message, My question exactly is that I have been doing gym since 3 years, but didn’t got the results which i am always dreaming of :( I use to workout everyday about 1 hour.
    My Biceps is same as it was 2 years ago (15 inches)
    My Chest is same as it was 2 years agao ( 42 inches)

    And this is what hurts me and pisses me off the most :(
    I haven’t used any supplements yet, is it becoz of that???
    My diet Plans are:-
    Morning 3 boiled eggs & corn flakes
    Lunch some fruits and 1 liter Milk
    Before workout 2 Bananas
    After workout 4 boiled eggs & after 1 hour i use to have dinner with veh salad white rice..Is it enough??
    Please help me out with this problem as i am really pissed of, I would really appreciate if you could help me out with this and it would be really kind and generous of you..

    I am really looking forward to your trust worth response..

  357. MotleyHealth
    March 23, 2012 at 9:44 pm

    Hi Irrfan, well, your diet does not look like the diet of someone who has been lifting weights for 3 years. Lunch is too small – you need more than just some fruits and milk. Also, apart from the eggs, not much protein. If you are vegetarian, start eating more pulses (beans, peas) and consider tofu and nuts too. A whey supplement after training may be what you need. Best thing to do is try it for a month and see what happens.

  358. Irrfan
    March 24, 2012 at 7:38 am

    Thanks for kind and generous reply, I really appreciate it, well I think you are right, and let me also tell you that i am not vegetarian, but i use to eat very less amount of non-veg..I forgot to tell you that I am 22 years old and I would like to also tell you that which is the best preworkout drink, which can boost my workouts and give me much strength during my workouts??? can you plzzz aslo tell me which is the best Whey protein for muscle gaining??

  359. MotleyHealth
    March 26, 2012 at 10:53 am

    Hi Irfan, pre-working just make sure you have a balanced meal an hour before the workout. A banana or glucose drink prior to workout is OK. Best whey? Cannot say as I have never reviewed different brands of whey. One with lots of BCAAs listed and maybe vitamins too. Every personal trainer, bodybuilder and athlete have their preferred brand.

  360. prashanth
    March 26, 2012 at 2:47 pm

    Hi….am 22 years old and am started my work-outs 1 week back can u suggest some names of the protein powder nd my height is 6 feet and weight is 88 kgs I want 2 build my muscle

  361. MotleyHealth
    March 27, 2012 at 8:21 am

    Hi Prashanth, take a whey protein supplement after your workout. Get more protein and healthy carbs in your diet too.

  362. aaron
    March 28, 2012 at 11:40 pm

    hi motleyhealth. firstly i would like to say i have enjoyed reading all your articles and secondly fair play for replying to all the posts.i too am in the situation of most posters, im 28 yrs old, 5’6″ and only 60 kg, yes 60kg! i have tried gym for 3 months in between seasons, i play football (soccer) so my question is how do i bulk up to get to about 75-80kg and keep my speed. is there anywhere i can get a proper weekly diet and where can i get a weight gaining/lifting programme or guidlines with pictures. i really want to build my shoulders chest back and arms. my abs are sound and so are my legs as i train tuesdays and thursdays for 2 hours with a game on sundays. sorry for the long post but a reply and any help would b very much appreciated. i really need to gain a stone or two! thanks again, aaron

  363. MotleyHealth
    March 29, 2012 at 1:34 am

    Hi Aaron, you could start here: Weight Lifting Exercises for Beginners. You will not lose speed if you strength train, you only really lose speed if you do not train for speed! Just look at Usain Bolt or watch Bruce Lee in action – both very muscular and exceptionally fast. In the football world, Cristiano Ronaldo is a good example of someone who have developed a muscular body and stayed fast. What you need to do is add plyometrics into your routine. There are a few good digital products (ebooks) that will help you. Take a look at Craig Ballantynes Turbulence Training system – it is a good muscle building and fitness training sytsem.

  364. BruteForce
    April 2, 2012 at 10:24 pm

    Hello MotleyHealth, How’s are you today? I’m almost guaranteed my question has been posted on this site, but i don’t have time to read all of those post. My question is, is the 30-45 minute time frame to take in a protein shake after a workout extremely different from taking it an hour or an hour and a half after a workout?

    Thanks in Advanced :-)

  365. MotleyHealth
    April 2, 2012 at 10:32 pm

    I would not say it is extremely different. After exercise the body has a window where it takes up more nutrients from food and drink. Not only protein, but sugar as well, which is why endurance athletes (or anyone who trains hard and often) take glucose drinks straight after training. Of course, whey protein shakes generally also contain some carbs, and we do need carbs too. Without carbohydrate, if your workout depletes your glycogen supplies (sugars stored in muscle tissue for muscular contraction / movement etc.) then failure to replenish these can cause the body to start breaking down fat AND muscle tissue to obtain vital sugars. As far as our brains are concerned, sugar is the number one nutrient and it will break down anything available to get it. So, take your protein and carbs after you train to prevent muscle wastage.

    And yeah, I have said it before somewhere, but I too cannot be bothered to go and find it! :)

  366. Anand Singh
    April 4, 2012 at 3:33 pm


    I have been doing exercise for almost 1 year & i have got decant body. However now i am planning to take Wave Protein as advised by my coach. Can you please help me to know the best & trusted brand for Wave Protein.

    Anand Singh

  367. MotleyHealth
    April 4, 2012 at 3:48 pm

    Hi Anand, I assume you mean WHEY protein? Best speak to your coach, he suggested you take it, he probably knows which brands he thinks are best.

  368. Efrain
    April 5, 2012 at 9:04 am

    Hi I am trying to build muscle and I am starting to take dark matter, but I don’t know if I should take it on my cardio days? I do 2 times cardio a weak tues and thurs I do about 40 mind of fast and intense cardio with no rest
    Thank you for your time and I really like your site!
    Thank you for sharing your knowledge with the ones trying to learn

  369. MotleyHealth
    April 5, 2012 at 11:29 am

    Hi Efrain, you can take on your cardio days, although just monitor your fat levels to ensure that you are not taking in too many calories.

  370. Howard
    April 9, 2012 at 10:39 pm

    You’ve probably anwered this or something similar somewhere in theese comments but i’ve not seen it.
    I was wondering you mentioned that the body can only use 30grams of protein at a time. I normaly have a protein shake with 3 scoops (25grams per scoop)about 45min before i train and then the same again 20 min after my workout (approx 90 min). Would i be better off having more shakes(with a single scoop) during the day instead. I weigh 114 kg with a body fat% of 25 and am 180 cm tall.So should i be consuming 230grams of protein per day, also should i have a protein shake before bed?
    Many thanks

  371. MotleyHealth
    April 10, 2012 at 12:14 am

    Hi Howard, impossible to give a generic answer really (although the article tries to please all!). It really depends on how much you are lifting I guess – are your taking all this protein every day, even when not doing big sessions? Are you losing fat at the moment (if that is your goal)? Are you seeing the strength improvements you are aiming for? Before and after can work well, especially if you are not eating anything (or much) before as it will contain some carbohydrate too.

  372. Howard
    April 10, 2012 at 10:57 pm

    Hi thank you for your fast reply. But you haven’t answered any of my questions.

    1 I have a 75gram protein shake before and after my workout would i be better off breaking it up into 5 x 30gram shakes as your article sugests that the body can only process 30 grams of protein at a time.

    2 would it be beneficial to me to have a protein drink before i go to bed too?

    3 I am trying to reduce body fat so i am keeping my carbs to a minimun and have my carbs around midday (sweet potato and brown rice)is this sufficient or should i have carbs more than once a day?

  373. MotleyHealth
    April 11, 2012 at 1:34 am

    I am double checking the facts regarding how much protein can be processed at a time. Many bodybuilders believe that the body can easily take in more than 30 grams at a time – many are eating meals that exceed this amount of protein and are not having problems with building new muscle! So for question 1, 150 grams of protein is going to give your muscles more nutrition for growth than 75 grams – so give that method a trial. Protein before bed – yes, it will, so long as this does not mean that you are taking too many calories. Protein is a form of energy – too much and you will gain fat. More varied carbs are important, but in a cutting phase, this should be enough.

  374. Claudia
    April 11, 2012 at 6:38 am

    I’m 40yrs old, 150lbs and am 5″. 3yrs ago lost 60lbs with exercise and healthy eating but six months ago I stopped exercising and gained 30lbs. I’ve lost 10lbs with exercise and healthy eating. I also take protein first thing in the am and after workouts and before bed. However, I have the most difficult time toning (muscle building) under my arms, inner tights and abdominal area. Any suggestions will be greatly appreciated.

  375. MotleyHealth
    April 11, 2012 at 9:35 am

    Hi Claudia, what exercises are you currently doing to tone your arms and thighs?

  376. Claudia
    April 11, 2012 at 7:30 pm

    Hi MotleyHealth, thanks for the quick reply. On upper body days I rotate the following to tone my arms; overhead dumbbell extension, close grip push-up, bench dip, lying overhead extension, dumbbell kickback and on lower body day i perform the following to tone my thighs; plie squat, squat, squeeze a ball in between the thighs. I do 3 reps of 8-12.

  377. MotleyHealth
    April 11, 2012 at 8:14 pm

    Hi Claudia, looks like you are doing the right exercises. Try increasing the weight in some sessions, perform fewer exercises. This may help to improve strength. Also remember to have some carbs before your workout and take a small snack after too, ideally a high protein snack. From your diet notes it sounds like you are getting enough protein. Just keep working at it. Maybe try some cardio workouts that use your arms more too, such as rowing, elliptical and swimming.

  378. Claudia
    April 11, 2012 at 8:25 pm

    HI MontleyHealth,

    I forgot to mention when I don’t do strictly weight training. I do cardio/strength training classes at the local gym. To change the routine. For example; this week I’m at the gym mon, wed, thurs and Sat (I like the instructors on these days). They have TurboKick (50-55 mins) and then BodyPump (Strength training, 50-55 mins). I stay for both classes, however, I don’t take carbs before my workout (I am now!) and take whey protein isolate when I get home. Is this too much?

  379. MotleyHealth
    April 11, 2012 at 8:31 pm

    Probably not too much. Give it more time, continue to focus on fitness and healthy eating and you should tone up.

  380. Claudia
    April 11, 2012 at 8:34 pm

    Thank you so much. I’ll follow your carb/snack suggestion and come back in a few months to update. :)

    Take care!

  381. Henry
    April 12, 2012 at 4:59 pm

    hey, i started the gym about 4 weeks ago, i go 3 times a week.
    i am 6.1, and 246lbs.

    how would i go about using whey protein, am new to all of this. i want to bulk what i have, and tone at the same time.
    I do an hour of cardio, and then about an hour of free weights, the 30-45 mins of swimming.

    what would be your advice, should i take more/different supplements

    Thank you in advance for your reply.

  382. MotleyHealth
    April 13, 2012 at 11:22 am

    Take whey after your weight training. If bulking is your main aim then work on the weight training on one session and do your cardio separately. Can be same day, but an hour of cardio before will leave your muscles depleted of energy before weight training.

  383. Rob
    April 16, 2012 at 1:54 am

    I’m a vegan & just started to workout so I’m a noob in all this. Love your site & find it great you answer everyones posts, a lot of them very helpfull. I take Nutiva hemp protein because best plant protein I have found, was wondering if I should use it like the whey, 30 min b4 workout & 30 min after. Or should I wait longer before workout because it contains small amount of fiber?

  384. MotleyHealth
    April 16, 2012 at 11:33 am

    Hi Rob, according to hemp protein is best taken between meals and before bedtime. This suggests that it is a slower acting protein (we digest it slower).

  385. MotleyHealth
    April 16, 2012 at 11:34 am

    Oh, have you tried soy protein? Another good choice for vegans.

  386. Rob j
    April 18, 2012 at 2:16 pm

    Wow, thanks for super fast reply, great u guys r so helpful. I was gona try soy protein but in couple articles I read said hemp was a much better way 2go. Said although soy may hav more protein n same serving size as hemp, the hemp was more natural & beneficial. Its loaded with essential amino acids, fatty acids, which are supposedly better than those found in fish or flax. Also Hemp protein consists primarily of the two proteins, edestine and albumin,globular (blood) proteins, which are supposedly readily digestible proteins. Sorry I’m getting off track, just giving info why I chose hemp over soy.
    Two questions:
    1-I’m trying to gain mass but really tough when don’t eat meat. I’m 28, 6’1 & only weigh 136lbs soaking wet. Wondering if u knew any good articles or had any info on how vegans can gain better muscle mass.
    2-I take a shake 30min b4 workout with yogurt, peanut butter, hemp protein, banana, 2oz juice & 4oz water but I feel sluggish during WO. Should I try 2 take 1hr b4 WO or would that be counter productive, keep reading best 2 take 30min b4 WO.
    Sorry for such long post & taking to much of time. As said I’m new to lifting so any help would be appreciated, thanks

  387. MotleyHealth
    April 18, 2012 at 2:42 pm

    No problem Rob. First though, if you can eat yogurt, why not whey protein? Or is it soy yogurt? If I were you I would experiment with both soy and hemp. Maybe taking both is a better option? Regarding sluggishness, the advice for hemp is to take as part of meals rather than straight before a workout. Maybe a few shots of strong, black coffee will give you a boost? Maybe you need more fruits and veges – some vegans suggest eating fruit before exercise.

    We have never written anything for vegans but do have this: Recommended Protein Sources for Fitness and Bodybuilding – which includes some vegetarian options. Basically it is Tofu / Soy, Pulses / Legumes, Nuts, Seeds and Cereals for vegans. Almonds and cashews are good (almonds about 40% protein). Soy beans are high protein too. Snack on those. Also high fibre!

    Other sources of protein found in vegan supplements include pea, rice, flax, and chlorella (made from algae!).

    There is a book called “Vegan Bodybuilding & Fitness” by Robert Cheeke, vegan bodybuilder. (ISBN-10: 0984391606) It includes vegan meal programs and training regimens. Probably worth a look.

  388. Kunal
    April 18, 2012 at 8:11 pm

    Hi, I am 122lbs and 28yrs old skinny built. I wanna start work out to gain weight and mass. Need your advise on how to start, what best suppliment to take and all those useful tips that helps.

    I thank you in advance.

  389. MotleyHealth
    April 18, 2012 at 8:15 pm

    Kunal, start eating more fruits, vegetables, pulses. Eat protein with each meal – eggs, chicken, pork, beef etc. If vegan / vegetarian refer to my reply to Rob J above. Then lift weights. Follow a weight training program.

  390. Kunal
    April 18, 2012 at 8:45 pm

    Thank you so much for your quick response. What about the workout? What kind of workout do you suggest? Btw, my height is 5’5.

    Thank you once again.

  391. MotleyHealth
    April 19, 2012 at 12:15 am

    I linked a workout that will get you started, the weight training program.

  392. Rob j
    April 19, 2012 at 5:39 am

    Wow man, thanks again for such quick response, really cool your so helpful. Thanks for article & I’m def gona check out that book. I do eat soy yogurt so whey is out of pic 4 me but I’ll switch 2 soy protein b4 WO & see if any change in energy. Can’t say thanks enough 4 quick response & all your help.

  393. Rob j
    April 23, 2012 at 5:23 am

    Hope I’m not annoying u guys w all these questions. Btw, tried soy protein b4 my WO & worked great, had more energy & even felt like I could lift more than usual so thanks 4 the info. My new question is how many sets for each exercise to use. Every site I go2 has dif idea. Sum say only 2 sets r needed, others say 3, 4, or even 5. I get that doing lower reps helps strength & higher reps helps cardio but I’m stumped on sets. Sum sites even say anything over 3 sets can be counter productive & diminish building muscle. As always any help u can give me is most appreciated. Thanks 4 time

  394. MotleyHealth
    April 23, 2012 at 10:22 am

    Hi Rob, this is the million dollar question – everyone has a different opinion. A few years back it was all about HIT, doing 1 work set with only a few reps. A good starting point is 3 sets of 10-12 reps for most exercises. Focus on your gains and then look for a different approach when you stop getting stronger / bigger.

    Read this article: How To Train for Muscular Strength, Size and Power

    Ultimately you lift differently depending on your goals.

  395. Rob j
    April 23, 2012 at 2:12 pm

    Seriously can’t thank u enough 4 quick response & always pointing to informative articles. I liked that article, I’m def looking to build size rt now & power/strength as it comes or later. I guess I’m wat most sites call a “hardgainer,” as my metabolism is thru the roof, I know that’s not bad thing but when ur tall & skinny & looking to get bigger it’s not such a blessing. If u also no of any good info on best types of workout regiments that build size I would be grateful.

  396. MotleyHealth
    April 23, 2012 at 8:20 pm

    Hi Rob, did you see out Schwarzenegger article? That should help, he has only ever been aiming for size.

  397. Rob j
    May 4, 2012 at 2:50 am

    Thanks 4 Schwarzenegger article. He does a 6day WO & I thought it was best 2 take a day 4 rest n between WO’s tho. My friend says it’s because he uses the push/pull method & that’s why he can WO days in a row & not worry about over kill on muscles. This push/pull concept escapes me so wondering if u had any info on how 2 do this & why it works & doesn’t cause muscle deterioration. Thx again 4 all ur help.

  398. MotleyHealth
    May 4, 2012 at 11:37 am

    Our push / pull workout is here: Weight Training Push & Pull Split Routine

    Don’t forget, the 6 day split is better than a 2 day push / pull in terms of muscle isolation and rest. The pros also have more time to rest and eat in between workouts.

  399. Gary M
    May 8, 2012 at 12:56 am

    Short and to the point I hope.I’m 6’7 255lbs and in pretty good shape, but am working out trying to build more muscle mass.I get up,eat,have protein shake before hitting the gym,have protien shake after,eat throughout the day and before bed.I know the body can only digest so much protien in an hour and it takes 2.5-3 hours to digest a meal,so my question is this.If I’m too eat every 2.5-3 hrs,how much protein can I eat at once without wasting money and food? I also eat salads and such,just wondering how much protein I can take in at once without waste. Thanks in advance for any help you can offer.

  400. MotleyHealth
    May 8, 2012 at 11:33 am

    A tricky one Gary. Trial and error is probably needed. The general advice is to take in more than you probably need. If you take 1g per pound then you will be consuming 255 g of protein a day. Spread over 5 meals will be 50 g per meal. This seems a good starting point. If you slow growth then you may need to increase.

  401. Tan
    June 12, 2012 at 3:19 pm

    Im 19, 143lbs..i had drink mass gainer for 3weeks more. I found that it increases my weight and my muscle since im 132 lbs, should I continue take the mass gainer supplement? I started my work-up one month ago. It started to pump up my muscle, but is the whey protein can help me to boost up my muscle gain faster? And how should I take my supplement per day? What time? Your advise is important for me. Thanks.

  402. MotleyHealth
    June 12, 2012 at 7:53 pm

    Hi Tan, this article is all about timing, so read through all of it. Only drink whey (or any other protein supplement) if you are lifting weights. Drink after training.

  403. rizzo
    June 14, 2012 at 1:57 pm

    Hi, very quick question I have 2 shakes a day one after working and one before bed. The Protein I use contains casein whey isolate and whey concentrate do I benefit by taking this before bed or is there another time of the day thats more beneficial?

  404. MotleyHealth
    June 14, 2012 at 9:28 pm

    Rizzo, you may be be better with a casein before bed, this is a slower release protein (digested slower, released into blood / muscles over longer time) so is probably a better choice for before bed. Whey straight after a workout is great.

  405. thomas
    June 18, 2012 at 8:27 pm

    hi i am 24 and just starting to lose weight and goto the gym and want to take protein shakes to help but not sure how to use the product properly also after an hour in the gym i also swim for an hour so should i be taken the protein shake before or after my swim thanks

  406. MotleyHealth
    June 18, 2012 at 10:39 pm

    Hi Thomas, take the protein after the swim. Read the instructions on the label.

  407. Rob j
    June 29, 2012 at 1:26 pm

    Trying 2 gain weight while I WO so don’t do any cardio. But I’ve got some fat around my stomach & wan2 burn off 2 show abs. Is H.I.T. cardio a good idea or is ther something better? Again, trying to not lose any muscle I’ve built or a tonof calories since I’m a hard gainer, just want something to slowly help burn off stomach fat. Any help is greatly appreciated, thanks.

  408. MotleyHealth
    June 30, 2012 at 12:20 am

    Hi Rob, you are going to have to reduce calories and do cardio to burn of the stomach fat. So long as you are getting enough protein and still lifting your muscles will not waste away. Pro bodybuilders do cardio to burn fat.

  409. Tonmoy
    July 11, 2012 at 5:52 am

    Hi.I am 23 yrs old and 5’5″.I weigh 68 kgs and workout regularly in the morning.Since I am a student and stay outside the whole day and get no time for meals,how do i get the daily protein required to gain maximum muscle mass and size without losing any muscle mass since I dont get time for meals?

  410. MotleyHealth
    July 11, 2012 at 12:43 pm

    Hi Tonmoy, buy a protein shaker cup / bottle and take your powder and a bottle of water with you. You can mix up your protein shake anywhere.

  411. LIS
    July 12, 2012 at 11:24 pm

    Hi I’m 26 years old and weight 77 kgs. I had my 2 kids back to back so I’m trying to lose my baby weight and then some. I started doing the Insanity workout and changed my eating habits as well. I want to get into the best shape possible and gain lean muscle. I just recently got whey protein to help out with gaining lean muscle. My question is can I take the protein shake or do I have to loose weight and fat first before I can start taking it to build lean muscle?

  412. MotleyHealth
    July 15, 2012 at 8:41 pm

    Hi LIS, you can take the shake, but do make sure that you are calculating how many calories are in the shake and adjusting your diet to compensate. If fat loss is the key then you have to reduce calories. But you can certainly tone up and reduce fat at the same time.

  413. Dilon
    July 17, 2012 at 11:19 pm

    I am 6’2, and I weigh 255 pounds. I bought a whey protein product from walmart. Is it best to take it before or after my football practice? And how much grams of protein would you reccomend me taking?

  414. Dilon
    July 17, 2012 at 11:30 pm

    Also I am 15.

  415. MotleyHealth
    July 18, 2012 at 11:52 am

    Hi Dilon, does your football practice include a lot of resistance training too?

  416. Mark
    August 7, 2012 at 11:27 pm


    I’m 22 year old 5″10 and around 180 pounds, looking to lose weight and tone up at the same time, want to lose around 30-40 pound, I’m doing about 30-40 minute cardio and some weights 3 times per week and lost 6 pound straight away, I’m mainly eating chicken, porridge, eggs etc and drinking green tea.. just bought some build and trim protein and wanting to know how to get best results? Thanks for your help

  417. MotleyHealth
    August 8, 2012 at 2:45 am

    Hi Mark, for now focus on increasing cardio and doing full body workouts etc. If the main goal is to reduce fat hold off on the protein supplements for now. Your diet should provide enough protein to build some muscles, adding a protein supplement will add a lot of extra calories. If you were just looking to build muscle then extra protein is good, but it will be hard to lose 40 pounds of fat if you are taking in 300 Calories extra in a protein shake.

  418. aris
    August 16, 2012 at 8:00 pm

    Hi Motley,

    It’s Aris again.. I just want to know about muscle build up. I read a comment that is almost the same with my question. I’m 5’5 and weighing 194lbs as of now. Already lost 6 pounds due to weight training and bodyweight/HIIT or circuit training. I want a body which is lean but not too bulky like what scott adkins has. I’ve read an article which can maximize weight loss.are compound exercises. I formed it in to a circuit. Bench press.Dumbell press.overhead press.bicep curls.alternating dumbel curls.bend over row and tricep extensions. weight are not too heavy. basically 100lbs for bench/5 sets across (started at 50lbs) everything is around 40-50lbs. Is this right?if i want a body like his? What programs can you suggest for me to do? Also my diet is a little bit different since i work at night. I go to work at 11pm – 8am. I wake up around 3pm and eat breakfast.then lunch 3 hours after.then dinner. but when i’m at work.Should i still eat? What i do now is cook chicken and vegetables and eat it at work.or sometimes tuna and veggies and eat it on small portions. Is that Ok? Will that impede my goal to loose weight?

  419. MotleyHealth
    August 16, 2012 at 10:42 pm

    Sounds like you are doing things right Aris. Medium volume training, i.e. your 5 sets, will help to tone and build good muscle. So long as your diet is nutritious with a good balanced of low-medium GI carbohydrates and protein you will lose weight – obviously keeping portions down. The best thing to do is keep an exercise and diet lot (just use a spreadsheet) and logs everything you do and eat. If you gain muscle but do not lose fat, then diet needs adjusting, or more cardio added. If muscle growth stops, then increasing weight training and / or protein intake should do the trick.

  420. aris
    August 16, 2012 at 10:50 pm

    Hi Motley,

    Thanks. That helps a lot. I just want to know how long i need to stick with that program. Should I change my program weekly?or until it stops working?Meaning (stop loosing weight)..Should I vary my cardio? I use the same exercises for HIIT..should i run sometimes and not use the same exercises? Maybe my body would get use to it and won’t loose fat with the same exercise everytime.Can you give me some advice?

  421. MotleyHealth
    August 16, 2012 at 11:39 pm

    Hi Aris, so long as you are improving your fitness and maintaining a healthy diet that is lower in calories (smaller portions) you should continue to lose weight. The purpose of keeping a log is so that you can make changes when things stop working. If it is working now, do not change it. Increasing the variety of exercise will help. Read this article: Improving Your Fitness With Metabolic Conditioning.

  422. Nick
    August 18, 2012 at 7:08 am

    Hi Im Nick, I’ve been trying to gain muscle for about a month just want to know if I’m doing it the right way. For the month I was only drinking a whey protein shake after my workout days which was for example on day bench press one day curls and I would drink my shake 30 mins after. I started to see little results but enough results to make me happy and motivate me to keep it up. But now I’m hearing that I need to be drinking the a protein shake on my non workout days in the morning. Is this true?

  423. MotleyHealth
    August 18, 2012 at 11:02 am

    Hi Nick, it really depends on how much lifting you are doing. If you are just doing one or two exercises on a day then you will probably keep growing with a whey after and plenty of protein in your diet. Have eggs for breakfast. You may need to lift more.

  424. Ernie
    September 21, 2012 at 12:17 am

    Hello…Im 33 years old, 6’1, 170 lbs, Just started working out Daily after work from 8pm to 9pm. I purchased amplified wheybolic extreme (which i was told to drink immediately after working out), creatine “Neurocore” 30 mins before work out and cacein “refeed” right before bed. My question is … I have dinner at around 9:30 when I get back from the Gym and then 30 mins later I go to bed so I think Im drinking the Whey Protein too close to the Casein. Should I change the order of the supplements I’m taking?

  425. MotleyHealth
    September 21, 2012 at 10:12 am

    Hi Ernie, sounds like a good idea. Casein could be drunk in the morning to give your muscles a steady supply of protein throughout the day. Seems overkill to have whey, a meal and casein all in the space of an hour or two.

  426. vikrant
    September 30, 2012 at 10:15 am

    hi,i am going to gym to increase my weight,i am 178cm ,62 kg. i have a little bit loose wrist joint,as i am thin.will it be harmful if i do weightlifting exercises.

  427. MotleyHealth
    September 30, 2012 at 1:01 pm

    Vikrant, go easy and build up your strength. Ensure your form is always excellent, especially your grip. Do be afraid to perform much lighter exercises to start with to make your wrists stronger. Also, start to add deadlifts, pull ups, dips and push ups into your routine as these will all improve your grip and wrist strength. But above all, go easy and listen to your body – stop if you feel pain etc.

  428. manish
    October 1, 2012 at 7:55 am

    hi, i am 31 year old, height 5’6″, weight around 54-55Kg., i want to gain my weight, please suggest me best protein powder or diet, also please let me know the work out timing & diet timing.

  429. MotleyHealth
    October 1, 2012 at 4:51 pm

    Hi Manish, you need to start a lifting program. 3 weight training sessions each week, then eating plenty of protein. If you take a supplment take a whey protein shake straight after your weight training workouts. See our strength training section for workouts.

  430. Peter Lim
    October 6, 2012 at 6:16 pm

    I wrote to you a year ago asking about any side effects taking whey protein after gym workout. Recently switching to a new brand of whey protein, after 2 weeks I start having acne pimples growing on my buttock and back of my torso.
    Just want to ask if taking protein can lead to acne? I am already 48 years old so I believe I passed the stage of adolescence or puberty where you grow lots of acne. On the positive side, my muscle mass has improved a lot after a year of work out at gym 3 times a week and taking protein afterwards. Other people told me maybe I need to consume more fruits and vegetables, drink 3 litres of water and go to bed early so to prevent having acne at my age. Hope to hear from you soon. THANKS

  431. MotleyHealth
    October 6, 2012 at 9:16 pm

    Hi Peter, there may be a link. The latest research on the topic (“Whey protein precipitating moderate to severe acne flares in 5 teenaged athletes” by Silverberg NB., Cutis. 2012 Aug;90(2):70-2) concluded that “Whey protein may be the fraction of dairy products that promote acne formation. Larger studies are needed to determine the mechanism of comedogenesis“.

    There has been plenty of observational data to suggest that whey causes, or increases, acne – just searching the popular bodybuilding forums and brings up several discussions on this.

    Take a look at the advice from Case N on who suggests reducing protein portion and balancing with carbohydrates before and after training to aid protein digestion. Case N says that the reason for acne is often due to excess protein reaching the small intestine which causes inflammation and toxicity, which is the cause for breakout.

    I have no idea if this is true, but it may be worth following that advice before swapping whey for something else.

  432. Mehul
    October 9, 2012 at 4:39 pm

    hi..i am mehul i m 22 male n weigh around 75kg and i have just started workout and got myself dymatise whey protein. i want a lean n good body with nice cuts so if you could help me by telling how much of protein should i take and when as i do my workout in the evening
    P.S- I have just started weight lifiting

  433. MotleyHealth
    October 9, 2012 at 5:20 pm

    Hi Mehul, follow the advice on the label and take it right after your workout.

  434. Bbt
    October 10, 2012 at 11:07 pm

    Hi admin, I read that drinking whey protein shake in the morning will cause insulin spike, which will cause fat to be stored and stopping the fat burning effect. So, if I’m in the cutting and leaning process, should I avoid drinking this protein shake in the morning?

    Anyway I love the way u replied every questions, it was awesome.
    It is hard to find such a website that respond to each questions.

  435. MotleyHealth
    October 10, 2012 at 11:37 pm

    Hi Bbt, standard whey protein (whey concentrate) contains sugar and will therefore raise blood glucose levels. Whether or not there is a spike depends on how much you drink, what else you eat, and how depleted of sugar / glycogen your muscles and cells are in the morning. Insulin is released by the pancreas in response to a rise in blood glucose levels, and it is the lactose in the whey that is digested and converted to sugar that causes the dreaded “spike”. So there are a few things you can do to avoid the insulin spike:

    1. Cardio in the morning after breakfast – deplete those sugar levels to avoid insulin spikes.
    2. Use whey isolate – more expensive than whey concentrate, but has the lactose removed
    3. Use casein protein (made from eggs) – sugar free
    4. Eat lots of eggs instead of taking a supplement.
    5. Try alternative protein supplements, such as soy and hemp.

    Of course, unless you are not getting the results that you want, i.e. you are either gaining fat or failing to lose fat, then do not worry. A healthy and fit body can cope with insulin spikes, they are a natural response to consuming sugar.

    You may want to take a look at the diets followed by some professional bodybuilders in the run up to competition – they are doing nothing but cutting fat while maintaining as much muscle mass as possible. Read our page on the Diets of Pro Bodybuilders Jay Cutler, Branch Warren and Victor Martinez.

  436. Shane
    October 18, 2012 at 1:34 am

    Hi my names shane ii want to build my body fat into muscle but am not sure how to go about it . Im 26 years old im 84 kg and my height is 5’11

  437. MotleyHealth
    October 18, 2012 at 7:06 pm

    Hi Shane, you need to start weight lifting / weight training. Work on fitness too, but mostly work on weight training. Lift a few times a week to start. See our strength section for specific routines to try.

  438. nino montalvo
    October 23, 2012 at 5:28 am

    hi~! with whey and caein protein do you buy these shakes, or are they found in good? also, can i make a fruit smoothie blend after working out and still get a similar effect?

  439. MotleyHealth
    October 23, 2012 at 10:11 pm

    Hi Nino, you buy protein powder and make the shakes. Casein is in eggs. Lots of foods contain protein. A fruit smoothie will contain very little protein.

  440. Dan
    October 31, 2012 at 10:13 pm


    First of all, great article above, especially for someone new to weight lifting like myself. I just purchased my first tub of whey protein and was wondering…if I consume shakes periodically throughout the day, does that count as a micro-meal? Diet has been a very hard part for me to change and so far this is what my day looks like:

    7AM – Oatmeal, juice, vitamins
    11AM – yogurt or nuts
    1-2PM – Lunch (salad/sandwich (not always protein)
    3-4PM – nutritional bar (15g protein)
    7-8PM – Dinner (usually protein and veggies)
    * I don’t always eat a snack after dinner, but I’m trying to mix in fruit here.

    So, in reference to my question above where would I even fit in shakes?


  441. MotleyHealth
    October 31, 2012 at 10:30 pm

    Hi Dan, to start with just have your shake after your workout.

  442. chris
    November 17, 2012 at 1:18 pm

    Hello, im new to weight lifting / workout. At the moment im looking at cnp pro mass protein, is this item ok ? how often would you recommend using it and when in the day ? and what sort of diet to get the best results alongside my workout.

  443. MotleyHealth
    November 18, 2012 at 2:24 pm

    Hi Chris, we cannot provide any recommendations on the protein supplement you have chosen, but this article does provide some advice regarding diet; Recommended Protein Sources for Fitness and Bodybuilding

  444. Ravi
    December 2, 2012 at 10:44 am

    I really need some advice. I have started bodybuilding workout just 1 month back. I am 32 years and 56 KG. I am taking whey protein 30min before workout and 30min after workout, one cup of milk, 2 boild eggs and rice. I would like to grow my weight and muscle.

  445. MotleyHealth
    December 3, 2012 at 12:05 am

    Hi Ravi, rather than take all your protein around the same time, take the whey after the workout but also get some protein in for breakfast (eggs are good) and ensure that you are eating plenty of good carbs (vegetables, pulses etc) too for energy.

  446. Rob j
    January 4, 2013 at 5:48 pm

    I’m trying to bulk up, I go2 gym 5 days week mon-fri & rest sat/sun. My workouts tho are around 2hrs. I can c good results in bodybuilding but am worried about my long wo times. I luv gym so it doesn’t bother me but everything I read online says to keep wo’s to 45min, never over 1hr30. Heard it can drop immune system, cause u to overtrain & hit a plateau, & other not 2 great things. What are ur thoughts on long lifting sessions? I no best answer is to try & do it in 45min but I like my routines & seems impossible to go less than 1hr30. Should I take a protein/carb shake after 1st hr or is that a bad fix 2 problem. Sorry for long question, any help or link to helpful info would be appreciated. Thanks for taking time to read & reply

  447. MotleyHealth
    January 4, 2013 at 7:12 pm

    Hi Rob, there are really no set rules. Many people spend 90 minutes in the gym. Maybe you are doing the same amount of work as somebody who is doing 45 minutes, but by spreading it over 90 minutes you are giving your muscles more time to recover between sets.

    As for overtraining, if you suffer symptoms then think about changing, but if you are getting good nutrition and rest, are still growing and not catching many colds etc. then you are most likely OK. I’d stick with one post-workout protein shake, if you are concerned about being low on energy eat a larger carb (vegetables, pulses, fruits but not breads) meal a couple of hours before the workout, then something lighter just before, such as a banana.

    If you are enjoying your training and it is working for you, why change?

  448. Rob j
    January 5, 2013 at 5:22 am

    Thanks as always for such fast response & being so helpful. Another question I had is my mon is chest day. I switch each week between dumbbell & barbell. So week 1=db,week 2=bb,etc. Do u think this is ok or should I do like 4-6weeks of db, then 4-6weeks on bb? I’m looking for max muscle growth. I’ve only been lifting for 8months, my friend says I overthink a lot of this. But chest day is one major day I haven’t really been able to add significant weight each week to help progress. Wondering if it’s because I keep switch between db & bb. Again thanks for any helpful insite.

  449. MotleyHealth
    January 5, 2013 at 10:07 am

    So long as those dumbbell workouts are as intensive / using similar weights to the barbell I do not see a problem. Maybe time to add additional chest exercises, such as flyes, if you have not already.

  450. Ian
    January 14, 2013 at 1:31 pm

    Hi there. I’m trying to gain muscle. I’m 23 years old and around 63kg. I try to work out around 3 times a week. I’ve been taking a whey protein shake in the morning and evening everyday. Even on days where I don’t work out. Just to have a consistant flow of protein and to supplement as a drink for breakfast etc. Is what I’m doing going to help me gain muscle or is taking the protein on non work out days not beneficial at all? Also, for muscle gain.. should I eliminate cardio? I am desperately trying to firm up my core and not seeing the results.

  451. MotleyHealth
    January 14, 2013 at 3:02 pm

    Hi Ian. The best simple approach is a casein shake in the morning and then a whey shake immediately after your workout. whey digests quickly, so you want to be taking it within the hour after your weight training to ensure it it hitting the muscles. Casein is slower to digest, so good to have in the morning. Also, ensure you are eating more – more protein, and more carbohydrates such as vegetables, pulses, fruits. Get a good variety of food inside. If cardio fitness is not a priority at the moment then may be a good idea to cut back on the cardio while you are focusing on muscle.

  452. Peter
    March 4, 2013 at 5:25 pm

    This article is total bullshit. According to the formula above:

    Daily protein requirement (g) = Weight in kg x 2

    a 200 Lb (90kg) man would need to consume 180 grams (g) of protein. However, later, under “risks” it states that, in order to avoid health risk, men should limit themselves to 111 grams per day.

    Have we become a brainless nation? Does anyone do the math anymore? Yeah, sure, get published, get elected, get the clicks — that’s all that matters. Congratulations, we are approaching idiocracy fast.

  453. MotleyHealth
    March 4, 2013 at 8:28 pm

    What the Department of Health recommends is not the same as what bodybuilders recommend. If you wish to build more muscle you need more protein, but if you wish to optimise health, then maybe listen to the DoH. There are two sides to every coin.

  454. Tim
    March 7, 2013 at 5:17 pm

    This is a helpful article, thanks for putting it together. I feel pretty comfortable with the science of protein synthesis and how much / when to consume protein in my day. However, I was interested in what your opinion is on the following topic. As I am sure you are aware, there is an ongoing debate regarding eating before bed. I have an exercise science back ground and I am aware of alot of the literature that supports the notion of going to bed hungry. The idea that as we sleep, if our bodies are in short supply of glycogen, we will burn fat (as opposed to amino acids / peptides). The energy requirement to support a body at rest is low enough that the body can break down the large molecules of fat that we have stored. This is what I have always believed and been trained to believe. However, I am seeing a growing trend in the idea of consuming caesin protein before bed to provide an energy source for our bodies to break down as we sleep. Here, proponents argue that as we sleep our bodies are burning amino acids (muscle).

    What is your take? I find that as I am attempting to build mass I am exceeeding daily caloric need based on my Basal Metabolic rates. I feel as though I am putting on a bit of belly fat. This supports my desire to burn fat at night, am I doing so by going to bed hungry? Or am I comprimising my mass building. I am looking for a balance. I am not a body builder so I am not after extreme muscle growth… Thoughts?

    Thanks in advance

  455. MotleyHealth
    March 12, 2013 at 11:41 am

    Hi Tim, if you goal is to build muscle then more protein, and a slow release form such as casein before bed, is probably a good option. If you are developing a little belly fat then increasing your cardio may be the solution. If your muscles are not getting enough protein they will not grow (enough) anyway so your first goal will be harder to reach. What you need to do though is measure everything you consume so that you can then make changes if needed. Maybe you do not need a whole portion of casein before bed – a half portion may be enough to keep your muscles happy without resulting in too much fat gain. Also consider whey isolates after workouts – less sugar will keep the insulin levels down and reduce fat accumulation.

  456. rick
    April 28, 2013 at 5:58 am

    I started consuming Protein shake week before. I take 3-4 times in a week soon after a 40 mins work out. i am 183cm tall and weight around 65 Kg. i am taking around 150-160 grams of protein powder as per the calculation mentioned above. I need suggestion what i can do better. i am active guy working 6 days. do reply me thanks

  457. MotleyHealth
    April 28, 2013 at 8:45 am

    Hi Rick, how long have you been working out? I assume you are looking to build more muscle. Has your weight training already progressed, i.e. you are lifting more (more reps, more weigh)? You do need to make sure the rest of your diet is good too – plenty of fruits, vegetables, pulses lean meats, eggs etc. The protein supplements are just that – supplements.

  458. adnan ashraf
    July 30, 2013 at 2:30 pm

    my name is Adnan my age is 20. I want to make my body. My weight is 47kg. Which supplement is best for me? I wish me weight gain up to 65kg. Please advice me which supplement I used, tell me a name, according to me I want used Total Gainer, High Carb, Protein & Calorie this supplement best for me tell me please.

  459. MotleyHealth
    August 3, 2013 at 8:32 pm

    Hi Adnan, before taking supplements you might need to increase food intake. Eat more proteins (eggs are great if you are vegetarian) and also eat plenty of fresh vegetables and fruits. For supplements take whey protein straight after your weight training workouts (whey is digested fast) and also consider taking a casein supplement before bed or at breakfast. Keep lifting.

  460. Where Can I Buy Cheap ugg Boots
    December 17, 2013 at 9:59 am

    Hi, I do think this is a great web site. I stumbledupon it ;
    ) I may revisit yet again since i have book marked it. Money and freedom
    is the best way to change, may you be rich and continue to help other people.

    Where Can I Buy Cheap ugg Boots

    Sophia Denny

  461. MotleyHealth
    December 18, 2013 at 12:13 am

    Hi Sophia, have you tried ebay? Lots of second hand boots on ebay, although some may pong a little, so be warned!

Leave a Reply

Your email address will not be published. Required fields are marked *