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 over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Does protein build muscle? Yes, 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 To Build Muscle?
How much protein your body needs, and how much to build muscle, are two different things. 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.
Protein Calculator For Muscle Gain
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 Max Muscle Growth
You need to eat protein before or after workout to build muscle. 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. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
- 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.
Best Time To Drink Protein?
The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.
The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.
Weight training without eating – how important is protein?
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.
Rebuild protein is vital when training hard though, so 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.
Are Protein Supplements Safe and Healthy?
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 dietitians 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.
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.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
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: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/
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.
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.
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.
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.
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.
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..
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.
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??
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.
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
Hi Prashanth, take a whey protein supplement after your workout. Get more protein and healthy carbs in your diet too.
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
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.
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 :-)
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! :)
Hi,
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.
Regards,
Anand Singh
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.
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
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.
Hi.
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
Howard.
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.
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?
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.
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.
Hi Claudia, what exercises are you currently doing to tone your arms and thighs?
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.
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.
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?
Probably not too much. Give it more time, continue to focus on fitness and healthy eating and you should tone up.
Thank you so much. I’ll follow your carb/snack suggestion and come back in a few months to update. :)
Take care!
Claudia
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.
Henry
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.
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?
Hi Rob, according to Bodybuilding.com hemp protein is best taken between meals and before bedtime. This suggests that it is a slower acting protein (we digest it slower).
Oh, have you tried soy protein? Another good choice for vegans.
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
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.
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.
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.
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.
I linked a workout that will get you started, the weight training program.
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.
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
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.
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.
Hi Rob, did you see out Schwarzenegger article? That should help, he has only ever been aiming for size.
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.
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.
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.
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.