Whey Protein

[xuerebx]

Hi there, I just joined, and have to admit the profile page where you enter all the details of yourself and view your progress etc is very very helpful

Anyway, I've been told about this Whey Protein, and I've got a few questions about it.

1) I only work out with two 7kg dumb bells, bull worker, and do sit ups and push ups, so nothing "heavy". Is it still worth to take this Whey Protein?
2) When should I take the Whey Protein, i.e. how many times and at what times (eg: Morning, at night, after workout etc)?
3) Does it really make that much of a difference?

By the way, I just started working out recently.

Thanks

[Bone32]

1) At 16, a good Whey and Creatine Mono can greatly help you.
2) If you have a good diet, I think you only need to take it after your workout.
3) Yes, it will make a great difference. But you can only get so far with Whey before other things are needed.

[xuerebx]

Quick reply unlike other forums

Well I currently try to stick proteins (i.e. chicken and meat for me) in my meals, but I really only eat one medium-sized meal after my work out at about 8pm.

I also eat at 3.30pm everyday, and I eat a can of tuna (brine) and some lettuce/corn. As tuna is a cheap source of protein right?

I'm staying away from fatty foods too.

My goal is to take away my chest/belly flab and thus being generally fit, and add some muscle to my body.

[Bone32]

Yes tuna is a great source of protein. If your diet is strong, then the need for Whey is greatly reduced, but it can't hurt if ya add a little.

[xuerebx]

Well I can't say that my diet is strong, so I guess I can consume it once a day after training. Should I take it on my REST days? When I don't train I mean.

Thanks by the way

[dvsness]

What are your calories consumed and macros? What are you goals? Check out www.fitday.com to get a better handle on your diet and see if you need supplemental protein.

[xuerebx]

What are your calories consumed and macros?

I don't know really tbh. What is macro exactly? (I'm foreign so some words I don't understand, sorry)

I'll check out that website you gave me. Thanks.

[Bone32]

Yes, you can take it on off days, I'd just take a little less.

[xuerebx]

Originally Posted by Bone32

Yes, you can take it on off days, I'd just take a little less.

Ahh thanks!

[HA-Y-N]

If you are planning to gain size you will need to think about adding more protein to your diet. The catch is since you're only sixteen your body is still maturing. A good code to go by for protein supplementation is 1-1.5 grams of protein per pound of body weight. Spread out between 5 to 6 meals. If your only maintaining your current weight and size then what you're currently doing as far as protein supplementation is suffice.

Protein Supplementation Chart-
Your wt.(147) x Grams of protein(1-1.5) divided by meals consumed(6)= With 1 gram of protein per lb. of body wt. you should be supplementing about 25 grams of protein at each meal.

[syssstem]

when she says macro's shes referring to your macro nutrients (protein, carb, and fat intake) at this stage in your athletic career you might benefit more from reading things in the nutrition section instead of the supplement section.

you could start out with this article
http://forum.bodybuilding.com/showthread.php?t=272067


if you insist on buying protein, ON makes great affordable flavors, however i read somewhere that supplementation is only 5% of the whole picture

[xuerebx]

Originally Posted by HA-Y-N

If you are planning to gain size you will need to think about adding more protein to your diet. The catch is since you're only sixteen your body is still maturing. A good code to go by for protein supplementation is 1-1.5 grams of protein per pound of body weight. Spread out between 5 to 6 meals. If your only maintaining your current weight and size then what you're currently doing as far as protein supplementation is suffice.

Protein Supplementation Chart-
Your wt.(147) x Grams of protein(1-1.5) divided by meals consumed(6)= With 1 gram of protein per lb. of body wt. you should be supplementing about 25 grams of protein at each meal.

Aaa I see. So I've got to consume more proteins. The 5-6 meals could be really small meals as long as they contain protein? What exactly can I take then for each meal?

Originally Posted by syssstem

when she says macro's shes referring to your macro nutrients (protein, carb, and fat intake) at this stage in your athletic career you might benefit more from reading things in the nutrition section instead of the supplement section.

you could start out with this article
http://forum.bodybuilding.com/showthread.php?t=272067


if you insist on buying protein, ON makes great affordable flavors, however i read somewhere that supplementation is only 5% of the whole picture

I read parts of the article for now. In one of the parts it said this ->

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental, not added.

Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Fats here should be kept minimal to moderate.
I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.

So, if I read correctly, I should take a meal 90 minutes before the workout, and another meal after the workout. Now a little problem is, how do I actually calculate the protein, carbs etc intake? I mean I don't exactly know how much of those I'm consuming.

Also, as I said before, what meals would you suggest for me to take throughout the day and the one 60-90mins pre-training? As I find it difficult to know what correct meals to choose.

Thanks A LOT!

[xuerebx]

Just to bump it as it faded away pretty fast and didn't get my answer