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Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person.
Just now much protein do they eat?
How much protein do you eat?
How much protein is appropriate?
Can we eat too much protein?
If so, what are the side effects?
The ultimate question is: how much protein should I eat in a day?
As with how much fat to eat in a day and how many carbs to eat in a day, it all depends on a couple factors:
- age
- body size
- diet
- activity level
- lifestyle
The recommended amount of protein for a healthy adult is 0.8 grams of protein per kilogram of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into .36 grams of protein per pound of bodyweight.
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An exception to this rule is the recommended levels for pregnant women, which say that pregnant women should eat 10 grams more each day than the recommended amount. Lactating women require an additional 15 grams of protein during the first six months of nursing, and an additional 12 grams after that.
I firmly believe that this recommendation is grossly inadequate. In fact I wouldn’t recommend any less than .8 grams of protein per pound (rather than per kilogram) of body weight, for people looking to maintain a healthy body composition, and I wouldn’t recommend any less than 1 gram of protein per pound of body weight for people looking to gain muscle.
Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of body weight. This can be both positive and negative for the body. The additional protein will assist in muscle recovery and fat loss, but the effects of digesting the protein will place additional stress on the body.
Why Should I Limit My Protein Intake?
While protein is as vital to cellular metabolism as oxygen, there certainly lies a threshold for healthy and unhealthy consumption levels especially for those in poorer health. Processing protein requires a lot from kidneys and liver which is why those with problems with either of those organs are often ordered by their physicians to eat a lower protein diet.
An indirect drawback from excessive animal protein consumption is its effect on the cardiovascular system. Since many meats contain a fair amount of saturated fat, this can lead to atherosclerosis, or hardening of the arteries, as well as obesity.
For example, only 25% of a T-bone steak’s calories come from protein while the rest comes from saturated fat. Even a leaner cut of beef like a flank steak is still roughly 50% fat. The same holds true for eggs. Only 31% of eggs’ calories come from protein. Fish and chicken are certainly better sources of protein.
Remember when eating a diet higher in protein to drink plenty of water in order to replenish the considerable amount lost during protein metabolism. Try and stay on the safe side by avoiding extreme high-protein diets full of saturated fats like the ketogenic diets (Atkins) and you will be in much better physical standing.
To Gain Muscle:
I recommend 1 gram of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to gain muscle mass.
A 200 lb man with 10% bodyfat would aim to consume about 180 grams of protein in a day. That’s 6 meals with an average of 30 grams of protein per meal, and THAT, my friends, is quite doable.
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If you have trouble consuming that much protein with food alone, I highly suggest you pick up some Optimum Nutrition Protein Powders, a source of inexpensive, high quality protein. One extra protein shake a day could make all the difference in the world.
To Lose Fat:
I recommend .8 grams of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to lose body fat.
A 150 lb woman with 25% bodyfat would aim to consume about 90 grams of protein in a day. That’s 3 meals with 20 grams of protein per meal and 3 snacks with 10 grams of protein, and THAT, my friends, is also very doable.
More importantly, keeping your unhealthy fat consumption and processed carbohydrate consumption low, will go a long way to preserve your health for the long haul.
See also:
How many grams of fat should I eat?
How many grams of carbs should I eat?
Related posts:
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Whats up? im 19 5`5 163 i work out everyday. im trying to loss fat and gain muscle at the same time what you recommend?
luis: I recommend you eat healthy, lift weights, and use additional cardio to burn fat. The cardio can be in the form of HIIT, HIRT, or endurance cardio as a last resort. About 1900 calories for fat loss or 2400 calories to gain muscle. About 150-170 grams of protein a day. Lower carbs for fat loss, higher carbs for muscle gain. For any other questions, you should read some Project Swole posts.
i am 18 year old, 6-2, 150 lbs and am trying to gain about 10/15 pounds of muscle. I have been lifting about 3 times a week since september but havent seen much results. Please help me determine how much protein/when to drink shakes, and if I should be working out more or doing certain exercises. Thank you very very much.
I am not going to do all the work for you. You are going to have to read. Get started by setting a goal weight, then multiply that by 14 to get total calories in a day. Get 1 gram of protein per pound of your goal bodyweight a day. Use Werewolf Training for Muscle Gains to gain muscle. Good luck!
Steve,
I am 23, 6’3 180 lbs. I want to get to 200, and have the least amount of body fat possible (bruce lee, lol.) MY problem is, i am fairly thin throughout my whole body but, I have a little extra fat in my stomach. Since I am thin for the most part, how much cardio should i do? Keep in mind I want to attack my body fat. Thanks!
Your problem is probably more about diet than it is about extra cardio. Try adding some HIIT or HIRT sessions twice a week for increase muscle gain and fat loss – eat more to prioritize muscle gain, eat less to prioritize fat loss. It is hard to tell you what to do if you don’t choose a goal. Attacking body fat and gaining 20 pounds are conflicting goals, and that doesn’t work.
OK, well since i’d rather have more mass, do you suggest “bulking then cutting” I just want to gain mmuscle and be ripped.
Yes, bulk then cut. But don’t bulk stupidly and get really fat. Bulk intelligently to minimize fat gain for a couple months, then shred it up.
Im 19, 130lbs and im very active in martial arts, i want to move up to 155, how many times should i take whey protien a day and when? thanks
One or two shakes a day would be good. Morning and pre-workout would be ideal as long as you have a good post-workout supplement like Biotest Surge Recovery. If you don’t have surge, then use a protein shake post-workout.
I am a 24 year old female, about 5’5 and 163lbs. Over the past 5 years Ive lost almost 60lbs. Ive hit a plateu and I am stuck. I go to the gym about 6x a week not too much lifting i would love to loose 30lbs, any ideas!
Step 1: Choose a goal body weight and multiply by 12. This is your daily calorie limit.
Step 2: Eat .8 grams of protein per pound of goal body weight.
Step 3: Limit carbs to 100 grams on days you don’t workout, and 120 grams on days you do workout.
Step 4: Use 3, 45 minute weightlifting sessions a week to build muscle and elevate your metabolism.
Step 5: Use 3, 45 minute cardio sessions a week to burn extra calories, although I would prefer you use 3, 30 minute HIIT or HIRT sessions instead.
Step 6: Adjust calories in step 1 according to your weight loss progress after 2 weeks.
Step 7: Make sure you get enough rest and recovery.
i am a 16 year old female at about 6 feet tall. I workout about four days a week and struggle trying to get results from it. i realize that i dont eat right so now im beginning to start a protien diet. the only problem is that i am having a hard time trying to figure out how much to eat and how long to persue this diet. i dont want to be extremely swole like tthe hulk but still yet i dont want to be this little noodle. please help me.
Hi
I was recently given a nutritional plan for building mass. Im 28, 5ft 10in, 22%bf and weigh 190lbs. Ive been told to consume 1950 calories per day, 225 grams of protein, 225 grams of carbs and keep fat to 20ish grams per day. In my opinion, that is a lot of protein and not enough calories. My aim is to reduce bodyfat while increasing muscle mass. I currently workout 4 days per week. Since starting this diet, ive been feeling very run down.
Would appreciate your views and advice.
I wud like to consume whey protein in order to gain my muscle size, but I’ve heard that whey protein causes hair loss, is it true?? Secondly, even if i consume a low amount of protein from whey protein will that also help me somehow?
thanks
Whey protein does not cause hair loss. That is absurd. You should get .8-1 gram of protein per pound of bodyweight each day. Most of it should come from whole food, some of which includes whey, and you can consider supplementing with 1-2 protein shakes or protein bars a day containing from 20-40 grams of protein, whether it’s whey, egg, casein, animal, or any other kind of protein.
im 17 yrs old, im 5’2 and i weigh 125 pounds, ive been consuming 80 grams of protein per day, some times 85, is that enough protein intake or should i consume more, thanks.
Depends on your goals. If you want to weigh 150 lbs, then you should be eating between 130-150 grams of protein a day. If you are comfortable at your current bodyweight, then 80-100 grams should be fine.
I am six feet tall and weigh 170. I workout once everyday and workout twice for two days. On the days that I workout once I take one protein shake (20g) and one protein bar (30g). The days I workout twice a day I take two protein shakes (40g) and one protein bar (30g). This is not counting the protein that I am consuming during my meals. Am I taking too much protein?
You should be getting about 1 gram of protein per pound of bodyweight. Add up your total protein including food and see what it adds up to. If you’re getting over 250 grams then you are pushing it. If you are somewhere between 160-200 grams, then you should be fine.
Steve, thanks for the site, this is really helpful for someone like me. I am 6’3″ and weigh 285lbs (down from 350). I dropped the weight with a low carb/high protein diet and rigorous work outs. I now am starting to lift regularly as well (thanks for the 5 bests) and take supplements/protein powders. According to your .8 calculation though, I should be consuming 228 grams of protein a day. I read somewhere that the body can only breakdown 30 grams every three hours though (maybe somewhere on here). Is there something you would recommend for a guy my size on a 2500 calorie diet?
30-40 grams every 3 hours is the max. Some people think they are doing the right thing by drinking a protein shake with 80 grams of protein in one sitting, but it’s not true. Your body can only digest so much protein at a time. Slow and steady should suit you perfectly.
Thanks for your info and comments so far – very helpful. I’m a 23yr old guy, 6’3 and 175lbs. I’ve lost about 65lbs in the last 9 months strictly from cardio. I’m now thin pretty much everywhere in my body except my stomach where this layer of fat/flab just won’t go away. Have started doing about 30 minutes of various dumbbell exercises about 3 times a week and also drinking 1, sometimes 2 EAS Myoplex Strength Formula protein shakes a day. I also fit in about 30 minutes of cardio about 3 times a week. My ultimate goal is to remain on the leaner/thinner side, but also finally get a defined stomach and abs (don’t need to be totally ripped and some weight gain is OK). Any suggestions? Thanks.
Hit your abs hard every other day. Consider using the abdominal HIRT routine defined in the Werewolf for Strength gains program (or just follow that whole routine). Stick with your plan for a couple months, making sure to keep your calories in check in order to maximize fat loss. Your abs will show once you’ve added muscle to your body and continue to burn fat with exercise.
steve im 25 6’2″ 239lb from 250lb i ride an exersize bike 9 miles in the morning before i eat or drink anything then eat 3 small meals a day mostly meat and fruit then ride 8 miles at night ride both in 20 min or less i feel like i should be loseing more its my 2nd week i lost 7 lbs the first week now i seem to be not loseing much at all i want to weigh around 200lbs what do you recomend???
I recommend you stop riding so much and start lifting weights. You would be better off investing your bike-riding time into HIIT and HIRT workouts, with at least 2 days a week of dedicated strength training. If your goal is to weigh 200 lbs, you should keep your total daily calories around 2400, possibly even lower, and your daily protein intake should be no more than 200-220 grams.
Hey Steve, I’ve been reading what you have to say and just wanna know if I picked everything up properly. I’m 6’3 185 Lbs I want a goal weight of 215 so I need just under 3000 Cals a day with 278 grams of protein a day to reach it?(following the 1.5 rule) This seems doable I am committing to 5 days a week of heavy lifting and 3 days of cardio. Am I missing anything? and if you could give me a guess how long do you think it’ll take to reach my goal?
To gain 30 pounds of lean muscle, you will probably need a solid 2 years of training, but you might be able to get it done in a year and a half. However, in one year you might end up gaining, for example, 20 lbs of muscle and 10 lbs of fat if you eat too many calories. This is easiest way to gain muscle – by eating more than maintenance calories, you will assure yourself of muscle gains, but you also risk some fat gains. When you eat to avoid fat gain, you also risk avoiding muscle gain by consuming too many calories. It is a give-and-take situation when it comes to gaining muscle and also staying super-lean.
Hi Steve
I’m a 30 year old female with 36% body fat, trying to get down to about 29%. I do 20 min cardio excersises 6 times a week and have begun a low carb diet. Do you have any tips that can assist me in this goal?
You should start lifting weights three times a week, and either increase the length of your endurance cardio sessions to 45 minutes, or switch to a HIIT routine for cardio. You could also switch to a protocol where you strength train twice a week, use HIRT twice a week, and throw in one or two HIIT sessions on the off days.
Also, in order to lose fat your calories in must be less than calories burned, so make sure you are not eating too many calories.
Hi Steve
I’m 20 years old, 5’11 and 175lbs. I have been going to the gym for almost 4 yrs now. I used to be obese (280 ibs of fat), but lost the the weight and has been working out to gain muscle eversince. I currently have a ok build. I workout five times a week and eat alot of protein. But Sometimes I feel like it takes longer for me to gain muscle. My goal is to gain at least 185-190ibs or higher in muscle. Anything else I should be doing, or stay with what I’m doing? Thanks
Doing the same things over and over again, expecting different results, is insanity. If you are not realizing your goals, you should either set new goals or change your approach. If your main focus right now is to gain muscle, I suggest you read up on Werewolf Training for Muscle Gains, and if you don’t like that then I suggest you lift heavier and/or increase intensity, and probably eat more.
What does HIIT and HIRT stand for??? Thanks
HIIT – High Intensity Interval Training
HIRT – High Intensity Resistance Training
Need some advice: I am 235 LBS 6 foot. I’m trying to get down to about 205 and shred the fat. I am working out 5 days a week I do cardio everyday for 25 to 30 minutes and lift each day as well. I drink a shake of 50 grams of protein in the am and before I workout at night. It is Isopure protein and has only 1g of fat and no sugar. Am I doing ok do you think?
I think you are doing OK. Give HIIT and HIRT workouts a chance as well.
Hi steve
very informative post,thanks for the info.
i just wanted to know an answer to a simple question i have been having
I am 26,5’6 164 pounds( i have been working out for almost 2 years now,and started out when i was 145)
my goal is to be 170 pounds( muscle weight)
I have a fit body at the moment,but i think i have reached a plateau
Will having protein twice a day help me reach my goals?( i don’t want to gain fat,as i have a small amount of fat on my belly)
i exercise rigorously at least 5-6 times a weak( with all the strength i have)( and sometimes put in the occasional cardio)
At present i take Whey protein and a post workout supplement after every workout(once a day,together),they are showing results in terms of lifting strength but not mass/size.
all other eating habits a very controlled,including a breakfast rich in eggs and carbohydrates.
Any help would be appreciated.
thanks
Try Werewolf Training for strength gains and definitely use protein supplements twice a day. You will hit 170 in no time, but I think you should aim for at least 180.
i am a 28 yr old woman. i’m 5’4″,135lbs, and about 23% body fat. i workout 6 days a week weights and cardio. how much protien do i need? i try to do about 100g.
100 grams sounds good.
Hey,
Im about to turn 15. I am 5’10 1/2, weighing 147lbs and trying to gain about 3-5 pounds of muscle.I work out 3-4 times a week.Although i dont think i get enough calories and proteins,cause my mom is way to busy.CAn you give my some advice?
Drink whole milk and protein shakes, eat all natural peanut butter, use a post workout drink like Biotest Surge Recovery.
Hi im 23 and 5’9 and 180 pound im an appliance installer, by trade we have huge legs but i have a ripped back and arms but i have a little belly i do ab workouts and eat right is there any trick to belly fat? If u already eat heathly and exercise, i cant do intense cardio because of the condition of my knees from the 400 lb fridges any suggestions would be great
Can you do full body endurance cardio? The elliptical trainer is pretty low impact. I don’t usually advocate endurance cardio, but for someone like you it might be appropriate. Either that or eat less food, because eating fewer calories than you burn will cause fat loss.
I have never really tried i used to run but it just made my days at work that much longer from all the pain but recently i tried the insanity workout which lasted a whole 4 days its def interval training mixed with plyo which equals pain if u have bad knees lol so i just stick to evening walks with my wife and eat correctly im trying to stay under 2000 cal, i take a multivitamin and drink a protein shake in the morning, i eat a lot of fruit def no soda just maily water about 70 oz daily i have a bowflex which i do three mornings a week i just cant beat this belly problem…lol
Your belly problem might also be related to a weak transverse abdominus, which means you will puff out as if you are preggers. You should try to contract and hold your abs several times a day in a vacuum pose. If your abs are solid and flat, but you just have several inches of fat over them, then the answer really is just to eat less or different calories.
hi Steve, i work out 3 to 4 times a week, do i need to take protein only on the days i work out or all the week?
It is important to supplement with protein every day.
Thank you very much…
Hi Steve, I am in the process of losing weight and building some muscle. I am 34 years old, 6’02′ and I have lost 15 lbs in 7 weeks, now weighting 290lbs. What do you recommend to accelerate my weight loss and start to see more of muscle building? I am working out 4-5 times a week for about 1 hr and taking protein share before and after workout. My goal is to get down to 240lbs and build good looking muscle. Also how long do you think it will take me?
I recommend you to lose fat while maintaining muscle first, then focus on building muscle when the fat is gone. You should alternate between strength training and cardio workouts for your training sessions. I recommend you try the full body fat loss for men routine. Since your goal is 240 lbs you should be eating no more than 2800 calories a day. In fact that even sounds a little high. Keep your protein intake around 240 grams a day, and carbs no higher than 120 grams on off days and 150 grams on workout days, with most of them coming before, during, and after training. Once you are down to 240 lbs, you should switch to Werewolf Training to gain muscle. You could probably lose those 50 lbs in 6-8 months. That is the best I can do without working with you directly. Best of luck!
Thanks Steve. I am actually eating on a 2500 calories diet and taking 24g of protein shake before workout and 60g after workout. I have to calculate the rest that I take during the day to make sure I am in 240g. Do you recommend taking some supplement like Hydrocut or other commercial product to accelerate the weight loss process?
Steve – what are your thoughts around my question? thanks in advance.
i just started p90x and my joints hurt what should i do? is it because of inadequte nutrition intake?
Could be poor nutrition or lack of rest. You could try resting more and using a glucosamine/chondroitin supplement for your joints.
thank you for the advice. I have also been having trouble getting rest. I would get tired during the morning/afternoon but have trouble sleeping at night. is this an indication that I am over training?
You might be overtraining. Either that or the lack of sleep is causing you fatigue. Try using Melatonin to get to sleep at night and maybe you won’t be tired anymore during the day.
Hi im 15 yrs old 6’0 ft and 170 pounds. I go to the gym 5 times a week and my goal is to gain 15 to 25 pounds of muscle asap. im also trying to eat 170grams of protien a day but how? you think you could help me out?
Just eat at least 30 grams of protein 5 times a day, and 20 grams once. Use protein supplements to add extra protein to your diet. Eat lots of meat, eggs, fish, and legumes.
I weight 160 lbs. with 20% body fat. For gaining mass and cutting my fat I need 1 g of protein/1 lb lean mass, so that’s 130 grams of protein per day. In a case of ON 100% Whey Gold Standart (24g/serving), do i need to take 5 servings per day of whey supplement? or will it be too much since it also comes from food?
You should try to get most of your protein from food and only use one or two proteins shakes a day.
Hey Steve, I am 21, 5’7 and currently weighing 138 pounds. I used to weigh 180lbs back in Jan of 09′, then i started working out. I am trying to bulk up some muscles and my target weight is around 150. I have not taken or tried any protein supplements, but i might consider buying whey protein soon. I hope you could give me tips and suggestions, I work out at least 4 times a week. I am wondering on what good whey protein products are out there, when is the good time to take these protein supplements, and how much should I take. Thank you.
I would stick with Optimum Nutrition protein powder and lift heavy weights. Try the Werewolf Training for muscle gains routine to gain muscle.
Hi,
I am 27 and my wieght is 58 Kg. I want to gain some wieght / mass .
I dont have time to go to gym . I heard of Whey Protien powder , Can i use Whey to gain wieght / mass .. ??
You won’t gain much muscle if you don’t use resistance training, but protein powder can help you lose fat and maintain muscle mass on a diet. (but not that much… you really need to lift)
Hey,i’m 18 years old 5’10 i’m skinny but ihave flab on my stomach.I want to know can i take whey protein to gain some muscles and loose belly fat???
Yes. Also trying lifting, eating the right food, and using high intensity cardio workouts.
Hi Steve. I am a 28 year old female, who previously had no problems with weight. However, I am about 5ft 10in, weight fluctuates from 185-190, with a BMI of 27.3. I have recently signed with a fitness club, but really don’t know what exercises to incorporate to lose pounds. I would like to be about 165-170lbs. Can you please give me protein and exercise advice? I was thinkn of getting a personal trainer and also begin drinking protein shakes.
Thanks
Try the routine full body fat loss for women. Eat about 150 grams of protein a day, about 1800 calories, between 70-120 grams of carbs, and the rest healthy fats. If you are not losing at least 2 pounds a week, decrease your daily calories by 100 per day until you start losing fat.
hey, i’m male 23 y/o next month be 24, i’m 6″6′, i weight 210pounds and i want to gain muscle and my goal is to reach 260lbs but i mean 260 already cutted, i know its not going to be easy and its not going to be fast, i dont care to gain a little fat alone with muscle as long as is not in my belly or at least not all of it, i am right now trying to gain the most mass of muscle i can a day to then rip off, i go to the gym mostly from monday-friday i was also drinking 1 whey gold standard protein shake a day and trying to eat the most chicken i could, i need to buy more shake powder but i was wondering if that was a good shake…im trying to reasearch to see like a protein table or something to see what should i eat to get those proteins i need a day…i also wanted to know how important is that you gain those proteins by eating 6 times a day vs 3 times a day…thanks in advanced i hope you can help me
It is better to spread your protein intake throughout the day. I prefer 6 meals/snacks over 3.
oh and my last question i forgot…as of right now i shoould 260 times 1.5 or 210 times 1.5 to get the amount of proteins i should eat a day??…thanks again
I would just use your goal bodyweight times 1, so maybe 260-300 grams of protein per day at the most. I don’t see why you would need more than 300 grams of protein in one day.
forgot to ask something again…sorry…i do progressive lifting, in other words my 1st set is lets say for example 70lbs, my 2nd is 90lbs, my 3rd is 110lbs and then my 4th and last is 140lbs, for muscle gain is this good or should i just warm up the most and do 4 set with my max weight????…thanks again
In my opinion you should do the Werewolf Training for Muscle Gains program. I’d say you should eat about 250 grams of protein a day. It is vital that you space out your nutrient intake, so the 6 meals a day is preferable to 3 meals a day, especially when trying to intake 250 grams of protein.
As for your ‘progressive lifting’, I also used to use this style, but I don’t believe it is the best strategy anymore. I’d rather see a set number of reps, let’s say 5 in each set. Then you’d do warm-up set if necessary, a work set stopping a couple reps short of failure, a work set that approaches failure, and a work set that attempts to break a PR either in weight or number of reps. For example when benching you might do a warm up with 135 x 10 reps, then 250 x 5, 275 x 5, and 285 x 5; where 250 is easy, 275 is just about your 5 rep max, and 285 is a weight you can barely get for 5 or maybe you need just a slight amount of help to finish the last rep or maybe you are only able to hit 4 or maybe it is easy enough that you go ahead a push a 6th rep, which means next week you’d likely try to hit 295 x 5. Does that make sense? If you are going to vary your number of reps I’d rather see you do that on different days. For example say you use a 2-day upper and lower body split like this:
Monday – 5 rep lower body day
Tuesday – 10 rep upper body day
Wednesday – off or cardio
Thursday – 10 rep lower body day
Friday – 5 rep upper body day
Sat & Sun – off or cardio
See what I mean?
Also, I enjoy Optimum Nutrition protein powder, which you can get from the link at the top of the right sidebar.
Hi there My name Is Richard I’m 19 and have been working out on and off for 3 years sitting around 200 lbs at 19% bodyfat 5,8. My goal is 220lb at 10% body fat is that possible if I eat enough protein?
Yes, but you will have to train right, eat right, rest enough, and give yourself about 9 months to a year of hardcore dedicated training to accomplish this.
Hey there, Im Jayson 26 yrs old weighing 163lbs, 5’8″ in height.I just enrol this month in the gym and I wanna know how many times and hours aday do I have to go for gym?and when do I drink Whey protein shake? is it before or after work out?and the best kind of Whey protein for me or is it all the same kind to all ages?.Im trying to loss a lot of belly fat and gain muscles.Thank you
Once a day, 5 workouts a week: 3 strength training workouts and 2 conditioning workouts. 45 minutes max for the strength training and 30 minutes for the conditioning. Drink a protein shake with some carbs an hour before a workout and then drink a specially formulated post-workout shake like Biotest Surge Recovery within 20 minutes of finishing your workout.
Steve, I am 55 5’6 220lbs 35% body fat. I have just started working out..interval training on a treadmill…run a min rest for 30 sec and do this for 30 mins than hit the weights for a 1/2 hr.I want to lose 50 lbs. is the right cardio fat burning exercise i should do? I just really want to tone what I have. I do have some muscle and just bascially want to re-shape my look without bulking up.I have a whey protein (24gr)usually with yougurt mixed in and I take this after my workout. Chicken breast and veggys 5 of 7 days and try to get 5 small meals in with a high fibre cereal in the morning. Am I doing this right to get the results I am looking for in 5 to 6 months?
Im 16 and im 5’8 wiegh about 164lbs on a full stomach.
I don’t really workout much i do once in a while, when i do workout i do at home workouts like pushups crunches squats etc(no wiehgts). I want to know how much protein i should take for my wieght and if you got any good at home workouts that will help me get bigger muscles. I do take Isolate Protein twice aday (morning and after workout).
Supplement Facts
130calories
2g 3% of total fat
3g 6% of Carbs
26g 52% protein……should i be taking more than 2 of these shakes???
Great site thanks for all of the quick responses i have been following for a while……..Well Sounds like the same question is asked over and over again, so all of that being said tell me if i understand the part no one gets or has addressed. I am 28yo 6’4″ 205 could stand to loose in the mid section just a little (tiny in bellly and those damn love handles). I am pretty tone but have been trying to get larger muscles and burn fat…. Sounds like that is not gonna happen. Still being realitivly young hand having a high metabolisim, i can loose weight pretty quick. I am going on a cruis in a couple of months and want to look my best. Sounds like i should counqer all of my weight loss goals before trying to get bigger????? is that right?
Lose fat, then gain muscle. That is the general rule.
i’m 37 years old and 230lbs. i’ve been working out since the beginning of march and i have lost 14 lbs.. i workout 3 to 4 times a week cardio everyday and i want to know how much whey i should be taking everyday in order to get down to 200lbs. Is it possible for me to lose the wieght by the end of june safely with how i’m working out
Losing 30 pounds in 3 months is very doable. Consider using 1-2 protein shakes a day as snacks, or as a late night meal.
Keep up the hard work and when progress slows, just decrease your daily calorie consumption and be sure to clean up your diet if you are eating any unnecessary carbs like pasta or sugar. If you are doing endurance cardio, consider switching to HIIT or HIRT routines for increased fat loss. Don’t give up man!
Hi – I am 31, I did weigh 155lbs and am 5’4″. I started working out (cardio and resistance) about 2 months ago. I am also on a 1200 to 1500 calorie diet a day and drink a protein shake every other day. At first I lost weight quickly. I am now stuck at 139lbs from 155lbs. It seems like I have been stuck here for about a month. I work out 4-5 times a week and eat between 1200 and 1500 calories a day. Any advice on how to get back to loosing as my target weight is 125 while adding lean toned muscles.
Sounds like you need to monitor your nutrition a little more closely, 1500 the absolute MOST you should be eating with a goal bodyweight of 125. Not sure how much protein, fat, and carbs you are eating either. I wouldn’t be able to help you unless I knew exactly what and when you ate, and what your lifestyle consisted of in terms of work, daily activities, training, sleep, etc… Furthermore you might need to alter your training. Swap high intensity training for any endurance cardio you might be using, decrease rest periods and increase intensity for weight training sessions. Try to get 30-45 minutes of exercise 5 times a week, and maybe a little bit of low intensity exercise on a 6th day.
I eat pretty healthy, low carb, low fat, low calorie. 1500 is the max. I rarely eat less than 1200. I usually hit the gym in the am 3 times a week and in the PM 2 times a week. I sit at a desk all day so the exercise I get during the day is limited to my 20 minute brisk walk and I make it a point to get up every hour and move around.
On the weekends I am active I swim, boat,garden, and jog. I don’t know what else to do other than keep at it. I drink a protein drink every other day 26grams at a time. I drink and EAS protein drink every day only 17 grams.
I get most of my protein from food like chicken and tuna.
heyy im 18 years old ( born on 26/10/1991 ) and i weigh about 184 pounds. I have a fat belly and my body is not in a good shape. I would like to get ripped and as well as get some more body mass. I have been in the gym since august 2009 and i dont see any change in my body. I never took protien shakes and i would like to know what excercises and what my diet should be. And also if it is necessary to drink protien shakes ( when should i drink it.. before or after workout ). Im ready to workout from monday to friday and i wanna get a good chest, biceps, triceps and abs. Please if you could help me with some excerxises for these parts of my body it will be really good cause im not gettin any changes in 7 months and i dont know what i should do. cause i do carido 2 days in a week n on mondays i do my chest and cardio and abs. Tuesdays triceps and shoulder cardio, Wednesday my back and legs cardio. thursday biceps, abs. Friday cardio and abs.
please let me know any more excersises to get ripped and a little more body mass.
thanks alot.
hope to get a reply from you soon.
Follow the full body fat loss routine for men.
Helloo my dad is 41 years old right now. He used to lift weights but stop for about two years. And now he’s starting again and decided to put this protein powder stuff in his healthy juice. My uncle says taking protein at his age will just get him fat, is my uncle right or wrong? Because i saw it varies on age and everything else.
Your uncle is wrong, as long as you dad sticks to 1-2 protein shakes a day and limits each shake to 30-35 grams of protein. As long as he is lifting, that protein will go to good use.
Haha sweet, i knew he was wrong =] thank you so much!
Welcome. =)
I am a 33 year old male, 5’8″ and weighing 190 lbs. I am looking to drop around 30 lbs. I work out 6 days a week, running roughly 3 to 4 miles a day while also doing light weight lifting as well. I currently take EAS protein drink before and after each work out each drink containing 23 grams of protein. Do you have any reccomendations for me?
I forgot to mention I do want to have definition but do not want to bulk up. Thanks!!!
Lift heavy instead of light. Switch from endurance cardio to HIIT. Use Optimum Nutrition protein powder. Make sure you get enough rest. Burn more calories than you eat. Is that good advice?
hi
i need some help trying to get in really good shape
im going for ripped lean muscle like bruce lee or Jeong Ji-hoon (Rain from Ninja Assassin) i go to the gym about 5 to 6 times a week
i weightlift and do HIIT cardio, i do eat healthy
im 26yrs old i weight about 155lbs
how many protein shake(s) (like EAS myloplex lite 20-25g)
should i drink
and any other advice would also be helpful
thx in advance!!!
Use 1-2 protein shakes a day I guess. Keep up the hard work.
Hi
I am 32 years old with 5’10″ – 83 kgs. I started working out 6 months before and by then I was 94 kgs. I workout 1 to 1.5 hours 6 days a week. Under proper diet for 6 days a week.low fat and high protein diet. I take 2 shakes of egg protein powder with each of 17 gms protein..I had bought Nature’s ISOPURE whey isolate zero carb version. THinking of taking 2 scoops – 50 gms as per their recommendation afterworkout. On a whole I take about 160 to 170 gms of protein per day incl the protein shakes.. My goal is to loose couple of kilos to loose more body fat and gain muscle. I have a little loose fat arround abdoman and hips area. What do you suggest..
Follow the full body fat loss for men routine, and keep up the protein intake.
Hi i’m 28 years old 5’11″ and 175lbs and slender. I work out everyday resting on the weekends i want to stay at 180 and get bigger and a little more cut. It seemed like i was getting there got the top abs just not the pesky bottom ones..than my body just stopped and its been four months. I just want to get bigger and more cut without losing weight and also any paticular workout i should be paying more attention to for the bottom abs?
I think you should do two things:
1) Lose fat so that your abs are more visible.
2) Use heavier weights with your ab exercises so that your abs will get thicker and more dense, then they will look even more impressive.
hi i am 28 and i am in traning or amuture stong man comp at present i weigh 22.3 stone i am 5.11 and traing days a week for 5 hrs i do 2.5 hours weight and the rest cardio and swimming my muscle mass is about 16 -17 stone what protein amount do you think i should be taking
Hi I’m a 22 yr old female I weight 135 and I’m 5″00 . I want to loose about 10lbs and tone up . I’m taking one 8 oz cup of whey protein a day after I work out will taking the protien make me gain more weight or will it help with my weight loss if I work out everyday ?
I ment to say I take it every day right after I work out ( protein shake )