Hello everyone, I’m currently going to the gym at least 4 times a week, doing 2 different workouts set per day, also I’m drinking Myoplex 42 grams of proteins. It had been 8 months of training and with not much of results yet. Should I increase my proteins or should I change my workout routines. Can someone please tell a good workout routine? Please advice thanks
hugram.....
my uneducated guess would be that your workouts should be more intense (heavier with less reps).... but you may want to post your workout and let the experts respond.
also from stuff that i've read you need to shoot for at least 1g of protein per 1lb of lean body mass.... but i've heard many other recomendations too...
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Location: Philly on one side, Pittsburgh on another, the Green Between...
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What does your diet look like? P/C/F/A
What are your goals?
What are your current stats--age, weight, height, blood type and political party affiliation?
What is your workout? Weight, reps, tempo?
-For Breakfast I eat cereal with milk, or bagel with coffe, banana with milk.
-Everyday for Lunch varies my meal I eat different type food, for instant one day I eat Chicken salad, white rice with chicken with string bean, tuna wrap, chicken wrap.
-Dinner I eat white rice with chicken, soup, tuna fish, etc
One of my goal was to lost weight, I lost 30 pounds, now my second goal will be gain muscles.
I'm 28, 173 pounds, 5'8
After workout Myoplex 42 grams of proteins
Open an account at www.fitday.com and start tracking what you eat and when. I would try to get in 5- smaller meals a day. This will keep your blood sugars level.
Here is somehting like what I would look to do:
Breakfast--oatmeal or shredded wheat, protein (eggs, turkey ham, etc.) and fruit. Ditch the bagels, unlessit's a whole wheat bagel.
Snack: smallish snack, low fat mozzarella, apple, yogurt or something like that
Lunch: looks good except for white rice. Substiute brown rice or whole wheat pasta. Read my lips: White rice = death (for more on why, read "clean eating"). Make your wrap whole wheat, or opt for whole wheat bread.
Snack: smallish snack, like tuna with avocado, almonds, walnuts, etc.
Dinner: looks good, but again, get rid of the white rice. Add a small salad with olive oil drizzled on it and feel free to go crazy with fresh veggies.
You will get a lot of feedback on the workout, too. That is not my area of expertise, so I'll let the "gurus" (they love when you call them that) answer those questions.....hope this helps.
Location: Philly on one side, Pittsburgh on another, the Green Between...
Posts: 5,857
Read the information I posted. It explains a lot about ratios for protein/carbs/fat etc. Usually, you see about 1 to 1.5g per pound of body weight. Many people think any more than that is wasted. Again, read through the resources I have here...
-how much protein you need kind of depends on a lot of factors, such as what kind of activities you are doing, how much you train, whether you are restricting calories, your age, gender, quality of the proteins you eat, etc. Check out these links for some info on factors that affect protein intake, and some recommendations on how much you should be getting: http://www.mercola.com/2002/aug/21/protein.htm http://www.t-mag.com/nation_articles/273real.jsp
-most people shoot for about 1 gram per lb of body weight, because it's an easy number to remember, and is definitely in the right ball park for someone who is lifting heavy stuff on a regular basis. So for you that's around 173 grams per day. A lot of people recommend that you get most of your protein from good quality, real food sources like lean red meats, poultry, fish, low fat dairy, eggs, and soy (moderate amounts).
I'll also just throw in a question about your routine that may help others answer your question: How often do you switch up your routine, and how long have you been doing the current one that you're on?
Location: Philly on one side, Pittsburgh on another, the Green Between...
Posts: 5,857
Okay, I am not an expert, but here is some information that might be helpful. I used this program to launch me to getting into some of the best shape of my life, and a lot of guys have had great success with it as well:
It's a full year-long program and works great, especially the first eight weeks if you're looking to burn fat. You can also look into the Testosterone Advantage Plan (sometimes called TAP)from Men's Health, which has a complete program AND pairs it with nutrition and recipes for evey day....
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