How much protein for my workout?

**bass** · 06-23-2009, 03:40 PM

Based on Milos vids if you want to bulk up you need to consume 1.5-2 grams of protein per pound of body weight. i don't want to consume too much protein or more than i need, so i am not sure how to measure how much protein i should consume a day for my workout. here is my workout schedule,

49 years old, 220 lbs, 5' 9" healthy.
day one, shoulders, traps, and legs
day two, biceps and back
day three, chest and triceps
one hour cardio five days a week.

i do one hour workout 6 days a week and rest on Sunday.

i do 6 sets of 12 reps at 70-80% of max weight that i can lift,

**Phate** · 06-23-2009, 04:02 PM

are you cutting or bulking?

whats your bf%?

**eatrainrest** · 06-23-2009, 04:28 PM

cut or bulk i stay withint 1-1.5g .. i dont see the need for more for MOST, and i mean MOST people

**bass** · 06-23-2009, 05:16 PM

Originally Posted by Phate

are you cutting or bulking?

whats your bf%?

both, and body fat is about 20-25% down from 30% +

**Phate** · 06-23-2009, 05:35 PM

Originally Posted by bass

both, and body fat is about 20-25% down from 30% +

you can't cut and bulk at the same time, is your priority losing fat or gaining muscle?

**DSM4Life** · 06-23-2009, 05:38 PM

Originally Posted by bass

both, and body fat is about 20-25% down from 30% +

If your 20% i would try and shed a few. Like said above , you can't do both. Maybe professionals can but not the common man IMO.

**eatrainrest** · 06-23-2009, 07:38 PM

both is possible if you drastically change your lifestyle... it worked for me but its F-ing hard

**randym2690** · 06-23-2009, 09:27 PM

Originally Posted by Phate

you can't cut and bulk at the same time, is your priority losing fat or gaining muscle?

recomp? why cant you lose fat and gain muscle at the same time?

**randym2690** · 06-23-2009, 09:29 PM

also id try and stick with 1.5-2 per kg of body weight or 1.15 per pound of lean body mass i couldent see why you would need 2 per pound unlesss your a endurence athlete and you rapidly burn protien for energy the avg person dosent need 400gs a day

**Phate** · 06-23-2009, 09:35 PM

Originally Posted by randym2690

recomp? why cant you lose fat and gain muscle at the same time?

you can lose fat and gain muscle at the same time, but you can't cut and bulk at the same time, there is a difference

a cut means your priority is losing bf

a bulk means your priority is gaining muscle

**bass** · 06-23-2009, 11:16 PM

hmmm, okay that’s makes sense...yes i guess bulking is not what i meant, gaining muscle or not loosing while cutting. yes my priority is to loose the fat then bulk up a little after words. i know i am loosing fat but very slow, however i am gaining muscles that’s for sure. i have taken a photo of me before i started and will post the before and after at some point. i guess my worry is i don't want to gain fat by consuming too much protein, and don't want to loose muscle while i am doing cardio. i want to get this done right and not waist too much time. thanks for the advise guys, i love to hear more from others as well.

**sizerp** · 06-24-2009, 12:40 AM

Originally Posted by bass

hmmm, okay that’s makes sense...yes i guess bulking is not what i meant, gaining muscle or not loosing while cutting. yes my priority is to loose the fat then bulk up a little after words. i know i am loosing fat but very slow, however i am gaining muscles that’s for sure. i have taken a photo of me before i started and will post the before and after at some point. i guess my worry is i don't want to gain fat by consuming too much protein, and don't want to loose muscle while i am doing cardio. i want to get this done right and not waist too much time. thanks for the advise guys, i love to hear more from others as well.

You won't gain fat by ingesting too much protein, however protein does become toxic the more you ingest. EFA's (essential fatty acids) help to negate this toxicity by binding with proteins and forming lipoproteins.

When you do AM cardio - drink a scoop of whey + water about 20-30 minutes before you begin. Make sure it's low-intensity, as you're glycogen stores are already depleted from fasting in your sleep. If it's too high an intensity your body will search for energy quickly; it'll search, find your muscles, and start breaking them down for the aminos by catabolism.

**sizerp** · 06-24-2009, 12:45 AM

Also, the function of lipoprotein particles is to transport lipids (fats) and cholesterol around the body in the aqueous blood, in which they would not normally dissolve. So, contrary to most beliefs, EFAs can be used to help with fat loss. It should be a staple in any high protein diet. (EFA = essential fatty acid, the good fats). They come from dietary sources, and aren't produced in our own bodies. (Fish Oils, O M E G A 3,6,9, etc.)

**bass** · 06-24-2009, 12:32 PM

Thanks for the advise Sizerp, what is considered intense cardio? I walk on the treadmill at about 3.00, full incline set at 10 degrees, and keep my heart rate between 124-130. I was doing this at 1 hour but from what I have been reading in this forum I lowered it to 45 minute. is this considered low intensity cardio?

**sizerp** · 06-24-2009, 12:37 PM

Originally Posted by bass

Thanks for the advise Sizerp, what is considered intense cardio? I walk on the treadmill at about 3.00, full incline set at 10 degrees, and keep my heart rate between 124-130. I was doing this at 1 hour but from what I have been reading in this forum I lowered it to 45 minute. is this considered low intensity cardio?

Yes that's good for low intensity. And, no 60 minutes isn't too long. Anywhere from 45-60 minutes is ok. And you're welcome.

**Imatk** · 06-29-2009, 09:41 AM

Originally Posted by sizerp

When you do AM cardio - drink a scoop of whey + water about 20-30 minutes before you begin. Make sure it's low-intensity, as you're glycogen stores are already depleted from fasting in your sleep. If it's too high an intensity your body will search for energy quickly; it'll search, find your muscles, and start breaking them down for the aminos by catabolism.

I always thought that if you're looking to lose fat you should do your cardio on an empty stomach.

I do my cardio-only workouts two times a week in the morning and I don't eat anything before those cardio workouts.

Then I do my workouts with weights usually mon-wed-fri. I always eat breakfast before my weight workouts and then I do cardio after the weights on those days, then I do a PWO whey shake.

Does this sound right or should I be using a shake before cardio as well... I'm confused

**Phate** · 06-29-2009, 10:54 AM

Originally Posted by Imatk

I always thought that if you're looking to lose fat you should do your cardio on an empty stomach.

I do my cardio-only workouts two times a week in the morning and I don't eat anything before those cardio workouts.

Then I do my workouts with weights usually mon-wed-fri. I always eat breakfast before my weight workouts and then I do cardio after the weights on those days, then I do a PWO whey shake.

Does this sound right or should I be using a shake before cardio as well... I'm confused

we had a long debate on that in this thread, go read through it and then tell us your opinion if you don't mind

http://forums.steroid.com/showthread...stomach+cardio

**Imatk** · 06-29-2009, 01:15 PM

Hmm that's interesting.

I can see both sides.

For me, I'm not carrying that much more mass... I wish I was but I'm not right now

So I think I'm good without the food... aside from the fact that I've been doing it for about six months and feel fine during and after the cardio.

Although I only do JUST cardio twice a week, the other three times I do it after my workout so maybe that is a factor too.

But I can totally see changing things up if I felt crappy after or during cardio.

Thanks for the link man... this place is the best!

**Phate** · 06-29-2009, 01:42 PM

Originally Posted by Imatk

Hmm that's interesting.

I can see both sides.

For me, I'm not carrying that much more mass... I wish I was but I'm not right now

So I think I'm good without the food... aside from the fact that I've been doing it for about six months and feel fine during and after the cardio.

Although I only do JUST cardio twice a week, the other three times I do it after my workout so maybe that is a factor too.

But I can totally see changing things up if I felt crappy after or during cardio.

Thanks for the link man... this place is the best!

anytime, glad i could help