Protein how much and some suggestions

Z

zod

0
Hey all,

I am trying to tone down, I am hoping for that look that Ryan Rynolds has in the movie Blade 3, I know bad movie and yes I know he had personal trainers , 2 months of pure training etc... but I am hoping to work on that type of look, slim and toned.

Anyway I am really unsure on how much protein I should be taking, I have a feeling that I dont take enough, I eat well, but I dont think I put in an extra protein and I think that I might. I usually work out 4 t o5 times a week, usually about 1 to 1.5 hours of weight training and then 25 to 40 minutes of high intensity cardio.

How much protein should a guy take, I am very active, I weigh 167 pounds now, down from 180, and I am 6 feet tall and 32 years old.

I am looking for how many Grams I should take and some suggestions on what to eat during the day and when the best time is to eat it, obviously I am aware of a good protein meal after a workout. Oh yes anything beside cottage cheese lol, I know its good for ya but blah
 
Generally if you are working out, .8 to 1 g of protein per pound of lean body mass that you want to weigh per day will do you fine. Try and choose proteins with low bad fat for the lean look you want (fish is very good), protein supps if you need a little more, whey during the day (like post workout) and a slower digesting one before bed, cottage cheese is good because it is cheap but I usually take a time release formula supplement with milk, egg, and whey proteins before bed since cottage cheese is high in sodium and can make you retain water. Let me know if you want the name of the supp I use since I don't usually like to advertise.

Make sure to calculate on your lean body mass goal though for your protein, alot of people miss that.

You will need to fiddle around though to find the balance that works for you since people are different of course. You basically need a balance somewhere around 50% carbs, 40% protien and 10% healthy fats probably (for daily calories) but may be different for you.
 
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Zod you should try to go for 1g per lb of body weight. That is top end try to stay in that area. Generally, you want to get near 30g per meal and 5-6 meals.

3egg whites and 90g Oatmeal for breakfast. Whey protein with milk postworkout is good. Chicken and tuna sandwich for lunch with lowfat yogurt. Lean minced beef(steak strips) is really my favorite for dinner.
 
Question.

I workout about 7 days a week (sometimes 6), two of these days are just upper body weight training (go to other topic I made here) , the other days I do abs, and legs, and circuits. Anyways, I always exercise at 6~7am in the morning. I was wondering, most of my protein would come from dinner (fishies), but I have 60g of oatmeal, 2 eggs, and whole wheat bread in the morning. I also have about 500ml of milk at lunch.

Do is matter WHEN I get the protein for the muscles in the day?
 
There is no way you can get all the protein you need if you don't get good amounts on each meal. List your whole diet throughout the whole day.

Pre-workout and Postwortout you should get 30g b4 and 30g after. Other than that its not that important. If you don't throw in how many g's of protein your body can assimilate at one sitting which is around 35-45g.(number varies).
 
Champr23 said:
There is no way you can get all the protein you need if you don't get good amounts on each meal. List your whole diet throughout the whole day.

Pre-workout and Postwortout you should get 30g b4 and 30g after. Other than that its not that important. If you don't throw in how many g's of protein your body can assimilate at one sitting which is around 35-45g.(number varies).
Click to expand...

I don't eat anything before, so,...I can't..really get any pre.

I eat 2 eggs, oatmeal, and bread post, about 1 hour after~.
 
Hope it all works out for you man, make sure to have something high protein IMMEDIATELY after you come from the gym, if you drive there then even before you get in the car, buy a protein drink at the gym, bring a shake and mix it in the water fountain, you need to take it in before your body burns muscle for energy.
 
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