I'm doing really well on my training which I started in June last year. I have gone from 14st & 25% bodyfat to 12st2 & 17%bodyfat! So really pleased with my results so far. I train everyday in my lunch hour for 30 to 40 mins doing mainly heavy weights and low reps. I Hardly bother with cardio at all. My main goal is to build lean muscle and get rid of my flabby belly. The belly has shrunk quite a bit but is still not how I'd like it. Ideally I'd like my stomach to have some definition and eventually abs, at the moment I still have a little pot.
What I want to know is am I eating enough protein and if there is anything I can do extra to get to my goals. I did a little calculation last night and I worked out that on an average day I consume around 100 grams of protein. Is that enough?
I'm currently 12st 2 or 77kg. I've read somewhere that to build mucsle I need to have 2 grams of protein per KG, is that right?
At the moment my diet is like this:
Breakfast : Porrigde with skimmed milk, flax seeds and raisins.
Mid Morning: Sometimes I dont have anything but occasionally I'll eat nuts.
Training - I train just before lunch and have standard protein shake straight after.
Lunch - Usually something like Couscous with tune or Basmatti rice and chicken.
No afternoon snack.
Dinner: Pretty normal dinner as I eat with the family, so anything from chilli and rice to spag bol.
Should I maybe take another protein shake?
Also, I normally use promax, been wondering if its worth changing to cyclone? And does my routine/diet sound ok?
Any advice would be great !
Thread: How much protein do I need?
01-24-2013, 05:31 AM #1
How much protein do I need?
01-24-2013, 05:46 AM #2
01-24-2013, 06:20 AM #3
01-24-2013, 07:22 AM #4
Thanks for the replys.
So by the look of it I'm well short of what is required.
Currently weighing 170 pounds, looks like I need twice as protein that I'm currently getting.
I can have another protein shake which will up my protein by 25g but I will still be looking for another at least another 50g.
Any suggestions of how I can safely add more protein without adding too much fat/calories? Should I be investing in some supplements?
01-24-2013, 07:32 AM #5
you also need minimum fat lol ..... 0.4-0.5g per pound of total body weight so you need 68g minimum having 0.4/1lbs
please read http://forum.bodybuilding.com/showth...hp?t=136691851I REP BACK
Calories in vs Calories Out Bro
01-24-2013, 07:35 AM #6
01-24-2013, 07:44 AM #7
01-24-2013, 07:57 AM #8
01-24-2013, 08:26 AM #9
01-24-2013, 08:32 AM #10
01-24-2013, 08:35 AM #11
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01-25-2013, 05:22 AM #12
With regards to supplements I'm currently using just one serving of promax a day. Should I be upping this to 2 servings a day? An extra serving is only 100 calories so its not going to make any difference to my weight but I'll get an extra 25g of protein. Maybe I should be taking something like caesin before I go to bed? Or just go the natural way with whole foods?
Also I was thinking about trying Maximuscle Cyclone or something similar, are they anygood or just a marketing fad? I like the idea of getting creatine and other nutrients to aid muscle growth.
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