im not sure which one to take or to take both, im trying to bulk
Thread: casein or whey for bulking?
12-07-2009, 04:59 PM #1
12-07-2009, 05:06 PM #2
12-07-2009, 05:09 PM #3
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12-07-2009, 05:12 PM #4
12-07-2009, 05:14 PM #5
Casein is slowly digested and is better for a meal replacement shake or just before bed to keep your amino acid pool topped off while you snooze.
Products like muscle milk contain both types of protein.
Cottage cheese is a good example of a food that is primarily casein protein, making it perfect for a bedtime snack with some sort of fat to slow down the digestion even further.
Hope that helps!
12-07-2009, 05:17 PM #6
12-07-2009, 05:18 PM #7
12-07-2009, 05:30 PM #8
Alternatively, CytoSport makes a low fat protein mix called EvoPro which I have used before and the taste was pretty good.
Remember, protein mix should primarily be supplementing your diet, not replacing it.
You should be shooting for 1g protein/1lb of bodyweight per day hopefully in 5-6 even doses of smaller meals.
Based on your weight of 134lbs., you should be taking in about 2100 calories/day to put on lean mass, assuming you're lifting at least 3x weekly. Eating much more than that will only help you put on more fat.
12-07-2009, 05:34 PM #9
12-07-2009, 06:02 PM #10
Just make sure you're taking in enough calories and protein, keep lifting and you'll see results. As you gain weight you'll obviously have to adjust your protein and total caloric intake to compensate for the lean mass you've put on.
Here's a table from Scooby's Home Bodybuilding Workouts website (google it if you want to check it out, I think it's some of the best info I've found.):
280lbs (127kg) 700cals x 6 meals = 4200 46g x 6 meals= 280g protein
260 lbs (118kg) 650cals x 6 meals = 3900 43g x 6 meals= 260g protein
240 lbs (109kg) 600cals x 6 meals = 3600 40g x 6 meals= 240g protein
220 lbs (100kg) 550cals x 6 meals = 3300 36g x 6 meals= 220g protein
200 lbs (91kg) 500cals x 6 meals = 3000 33g x 6 meals= 200g protein
180 lbs (81kg) 450cals x 6 meals = 2700 30g x 6 meals= 180g protein
160 lbs (72kg) 400cals x 6 meals = 2400 26g x 6 meals= 160g protein
140 lbs (63kg) 350cals x 6 meals = 2100 23g x 6 meals= 140g protein
I'd say you really only need the protein mix first thing in the morning, before/after a workout and before bed if you don't feel like having cottage cheese or another slow digesting protein.
That's my philosophy, keep training dude!
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