Before I go on asking these questions, I'd just like to say that I am an 18-year-old male. I workout whenever I can, which ranges between 3 to 4 times a week, and on the rare week I might go 5/6 times if I feel energetic. My diet has been somewhat inconsistent, many crash diets (I lost a lot of hair as a result, but nothing else...) but I have recently decided to take a much more simple approach and eat along Nutrition Canada's food/diet guide. Here are my questions:
1) How much protein do I require after my workout? I've been getting 48g after each workout which consists of 2 exercises per upper-body muscle group at medium intensity, 8 - 10 reps. I hardly do my legs as I've been blessed with naturally muscular, lean and toned legs (especially calves). I've read about some body-mass to protein ratio, is that really important? Would 24g (one scoop, instead of two) be enough?
2) I work the same muscles the day after sometimes, and I don't feel like I'm overtraining. Two months ago, I would feel sore and not train the same muscles the next day, but now I am not sore. So two things: Does no soreness mean no muscle-tearing? Is training the same muscles the next day a bad thing even though I feel that I have recovered?
3) If I'm doing cardio and weight-training on the same day, by how many hours should I space it out? Should I do it before or after?
4) My understanding about taking the protein shake is having it 10-15 minutes after. I usually have it immediately after my workout, like 2-3 minutes later. Is there a disadvantage to that?
5) As an average-sized 18 year old male, doing about one hour of medium intensity activity per day, how many grams of protein, carbohydrates and fat do I require? It is also important to consider that I am looking to bring my body-fat levels down as well. I estimate that I am about 15-20 pounds overweight. I'm currently 5'9" and weigh 180 pounds and aiming for 160, or whenever I feel my body is aesthetically lean-looking.
Sorry if details are in excess. I like being detailed.
1) How much protein do I require after my workout? I've been getting 48g after each workout which consists of 2 exercises per upper-body muscle group at medium intensity, 8 - 10 reps. I hardly do my legs as I've been blessed with naturally muscular, lean and toned legs (especially calves). I've read about some body-mass to protein ratio, is that really important? Would 24g (one scoop, instead of two) be enough?
2) I work the same muscles the day after sometimes, and I don't feel like I'm overtraining. Two months ago, I would feel sore and not train the same muscles the next day, but now I am not sore. So two things: Does no soreness mean no muscle-tearing? Is training the same muscles the next day a bad thing even though I feel that I have recovered?
3) If I'm doing cardio and weight-training on the same day, by how many hours should I space it out? Should I do it before or after?
4) My understanding about taking the protein shake is having it 10-15 minutes after. I usually have it immediately after my workout, like 2-3 minutes later. Is there a disadvantage to that?
5) As an average-sized 18 year old male, doing about one hour of medium intensity activity per day, how many grams of protein, carbohydrates and fat do I require? It is also important to consider that I am looking to bring my body-fat levels down as well. I estimate that I am about 15-20 pounds overweight. I'm currently 5'9" and weigh 180 pounds and aiming for 160, or whenever I feel my body is aesthetically lean-looking.
Sorry if details are in excess. I like being detailed.