How do you figure out how much protein you should intake and how much s too much protein at one time?
I know if I searched through a lot of threads I could find this but plea bare with me.
Associate Member
How do you figure out how much protein you should intake and how much s too much protein at one time?
I know if I searched through a lot of threads I could find this but plea bare with me.
AR's Diet Pimp! ~HOF~
The answer will depend on your current stats and goals. Personally, I like:
bulking: 1.5g - 2g/lb bodyweight
cutting: 1.5g -2g/lb LBM
What are your stats and goals?
New Member
I agree......keep to @ least 1.5g per lb.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
Just my own preference and thoughts but I would actually reverse the equation, higher protein for cutting, lower for bulking. (not that I would advocate bulking). Simply because of the protein sparing effects fat and carbs have which most bulking diets are abundant in.Originally Posted by gbrice75
Last edited by FireGuy; 03-27-2011 at 08:11 PM.
AR's Diet Pimp! ~HOF~
That's a good point FG, and definitely worth considering. TBH, I don't always practice what I preach because I generally leave my protein alone and only play with the other 2 macros to get where I want. 300g seems to work for me @ 200lbs w/ 170=175lbs LBM.
Banned
1.5 per lb
Associate Member
Thanks for the reply. I am not sure how to figure out my LBM and I also was wondering how much you could take at one time without wasting. I usually drink my BCA 5000 with L-Glutamine while I am working out. Then when I get home I drink my protein shake. I weigh 170 and am trying to get down to 160 while adding lean muscle.
My diet consists of 3 hard boiled eggs and an English muffin with jelly for breakfast. Then between breakfast and lunch I eat grapes and blueberries and an orange. For lunch I have a sandwhich with turkey and spinich and a tomato. Then between lunch and dinner I eat carrots and sugersnap peas with lowfat ranch dressing and a string cheese. For dinner I usually have fish with beans and broccoli.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
I dont think you have to worry about taking in too much at any one meal if you are eating what you wrote on a daily basis.
Associate Member
Should I take the L-Glutamine after my workout or during? And is it true that I should take protein just before going to bed?
Last edited by Corpsman; 03-28-2011 at 07:57 PM.
Junior Member
hey bro, he's giving you a hint. your diet sucks. the supplements wont' do shit if your diet is that awful. put it up with the macros and let the pro's get it up to speed for you.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
^^LOL but very true, you are way too focused on the very fine details of the diet when the general outline of it is extremely substandard. Protein prior to bed and timing your L-Glutamine isnt going to do a thing until you get the basics squared away.
Associate Member
So help me out with the diet or tell me where to go to get help. My wife and I calculated the protein I am currently getting and we are going to add some more to my diet but my stomach has a bit of a beer gut so I don't want to take in too many calories. I am trying to be as humble as I can here in asking.
Associate Member
We can close this thread out. I went ahead and posted a new thread specific to finding out why my diet sucks so bad because I really don't know.
This means war!
Post the link to your new thread
Knowledgeable Member
Your diet blows as well as your timing for supplementation, and here is how you can modify it:
1. BCAA 5000 with L-Glutamine 20-30 mins. as your pre workout drink.
2. Protein shake immediately after your training is over with 300-400 ml of your choice of grape, apple or orange juice.
3. 5 large hard boiled eggs instead of 3, this way you will be getting 30 gr of anabolic protein instead of 18 gr, which will result in a 50% increase in your muscle-protein synthesis. Up to 100 gr of oats with reduced-fat milk on training days instead of a very poor choice of english muffin and jelly. If you are on a cutting cycle, you can skip carbs at this meal of the day on non-training days, since you would be already repleting your depleted glucogen stores with fruit juice in your post-WO drink.
4. If you eat the breakfast recommended above, you won't need to eat grapes and blueberries and an orange (which is unfortunately a lot of simple sugar that come along with valuable vitamins, minerals, antioxidants, water and fiber) since your blood sugar levels will remain mostly consistent and you will be feeling full from eggs and oats at any rate. In fact, you are much better off not snacking sugars in between snacks for various reasons, regardless of the sugar source itself.
5. Your lunch is far from what it should be, you need a much more substantial form of both protein and carbs for lunch on a training day. I reccomend either 150 gr of cooked chicken breast along with a healthy amount of complex carb source such as brown rice. About 130 gr of lean red meat either in steak or minced meat form would in fact be a much better idea at this time of the day concerning the much superior amino acid, vitamin and mineral profile, it will keep you full for longer also.
6. Eat another meal similar to your lunch, not more than 3 hours after your lunch though. Yeah, fish is also a great source of nutrition so eat it up if you like it.
... this is turning out to be more exhausting than I thought, just eat like you should be every 3 hours dammit!
Associate Member
Thank you for the reply. For lunch did you mean to eat both chicken and a red meat? For convenience can I su stitute canned chicken breat or canned tuna fish? Also should I be drinking any protein shakes other than pwo? I am trying to lose belly fat.
Last edited by Corpsman; 03-29-2011 at 05:48 PM.
Knowledgeable Member
- No, go with either chicken or red meat. I said red meat is a more substantial protein source than chicken. Also, it is not a good idea to mix different animal protein sources in the same meal.
- I would never preffer canned meat or fish over fresh stuff for a variety of reasons. Although, if you have to for some reason, you are of course much better off eating the canned stuff instead of not getting your protein at all.
- Get your BCAA and Glutamine with water before workout. Studies show that PWO BCAA supplementation burns more fat and retains muscle to a greater extent.
- You are asking me a question that I have previously answered. Read my first post about your shake.
What does your morning workout look like anyway ???
Associate Member
Thanks for the great info TJ. I do not work out in the morning. I work out at about 7:00pm. I have heard that I should only be working out for 45minutes but with the workout plan that I am following there is no way to finish it in less than 1 1/2 hours. I am still trying to figure out my cardio. I have done some reading I think I understand that is I do cardio to lose belly fat, then I should stay in the "fat burn" zone according to my pulse rate. I think no more than 30 minutes is recommended. If I want to do cardio for staminia and endurance, then I go into the "cardio" zone and can do this longer BUT I have to preload with carbs. Although I am not sure how much carbs or when to preload with. I am going to ask this in another thread.
Associate Member
One other question about L-Glutamine. Since I am just getting back into weight lifting, my muscles stay really sore and stiff for several days. Would taking more L-Glutamine throughout the day help me with that?
Senior Member
You should try to work your cardio in the morning before your first meal. Keep your heart rate in check and you can do 45 min to an hour without worrying about loosing muscle.
Knowledgeable Member
OK, you are still in the adaptation phase like I thought you would be. Staying in the "fat burn" zone according to your pulse rate is exactly what you should be targeting throughout your adaptation phase at the gym; however, when you move on to a rather more intense cardio workout in the future keep in mind that carb preload will most likely prevent you from burning fat to a large extent. I would never recommend someone carb preloading prior to exercise, who gets involved in cardiovascular activity for the mere purpose of burning fat.
Knowledgeable Member
Majority of athletes who supplement with Glutamine report that it helps with soreness significantly, including myself.
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