Protein shake, how much and when?

Peaked · 08-11-2009, 06:34 AM

So I do full body workouts each workout Monday, Wednesday and Friday.

I take 130g Protein on my workout days.

40g straight after workout
40g around 1/2 hour later.
50g before bed.

What and how much should I take on my rest days, Tuesday,Thursday, Saturday and Sunday? :).

Many thanks

dharmesh · 08-11-2009, 07:03 AM

hi this ur friend

Peaked · 08-11-2009, 07:04 AM

Quote:

Originally Posted by dharmesh

hi this ur friend

Eh :S? Lol. Got any advice?

**Kaboom** · 08-11-2009, 08:17 AM

Hi mini-me,

How much do you weigh plays a role in how much protein you should take.Even then you would take same amount on off days

Peaked · 08-11-2009, 08:33 AM

Quote:

Originally Posted by Kaboom

Hi mini-me,

How much do you weigh plays a role in how much protein you should take.Even then you would take same amount on off days

Hey there big-me :). Well I am 5 ft 5/6, weight around 67kg. I think I've been taking way too much

7 scoops is 196g of Whey Protein / 133.7g of Protein / 763 kcal / 16.8g Fat.

Is what i've been having.

(I didn't ripp your name on purpose btw :))

**MikeNYY420** · 08-11-2009, 10:36 AM

Quote:

Originally Posted by Kabo0m

So I do full body workouts each workout Monday, Wednesday and Friday.

I take 130g Protein on my workout days.

40g straight after workout
40g around 1/2 hour later.
50g before bed.

What and how much should I take on my rest days, Tuesday,Thursday, Saturday and Sunday? :).

Many thanks

Get one gram of protein per lbs of bw for the day, 2 scoops PWO and the rest should be food. Same amount of protein on everyday, just no protein shakes on off days.

Peaked · 08-11-2009, 10:39 AM

Quote:

Originally Posted by MikeNYY420

Get one gram of protein per lbs of bw for the day, 2 scoops PWO and the rest should be food. Same amount of protein on everyday, just no protein shakes on off days.

Post workout is after right?

No Protein shakes on off days, so just try get some more from food?
I always thought I needed more Protein on my off days (rest days to repair). Knew coming here to the dungeon would be a good idea!

**MikeNYY420** · 08-11-2009, 10:53 AM

It's great here bro, way more info than that, WAY more. Yeah PWO is after. Seriously man, food's the way to go. My mom has to restock the refrigerator weekly or I eat all the food, it's cool cuz I can tell I'm taking in more than my body was designed to.

Chimera · 08-11-2009, 11:44 AM

Quote:

Originally Posted by Peaked

Hey there big-me :). Well I am 5 ft 5/6, weight around 67kg. I think I've been taking way too much

7 scoops is 196g of Whey Protein / 133.7g of Protein / 763 kcal / 16.8g Fat.

Is what i've been having.

(I didn't ripp your name on purpose btw :))

Just making sure... is all of your protein coming from protein shakes on the days you weight train? You should limit yourself to two protein shakes a day max (one morning, one postworkout) and eat more food.

**MikeNYY420** · 08-11-2009, 12:04 PM

I agree to limit yourself to 2 per day, and eat egg white in the morning, no need for a protein shake there. PWO is the optimal time to take advantage of whey protein.

Peaked · 08-11-2009, 12:11 PM

Right two protein shakes two scoops or one, 19.1g Protein in each scoop.

Also anyone know any tips so I wont be swore tommorrow?

Chimera · 08-11-2009, 12:17 PM

You could do 2 scoops if you want for each protein shake, just understand that if you want to prolong your protein powder that won't be the best idea.

As far as tips for not being sore, first that is a very broad question which is hard to answer. Are you asking this because you feel you will be more sore due to your decreased protein shake consumption? You do realize that milk has the same protein in it that protein powder blends have in it, right? (Whey protein composes 20% of milk, with casein composing the last 80%) Not trying to go off on a tangent here but I find it funny when people think that drinking a protein powder will make them jacked / train harder / etc, where as from a nutritional stand point milk is not all that different from protein powders (okay okay, to an extent).

I would train like you normally do, maybe not go to failure on every set (which you shouldn't be doing anyways), get a full nights sleep, and you should be set.

Peaked · 08-11-2009, 12:19 PM

Quote:

Originally Posted by Chimera

You could do 2 scoops if you want for each protein shake, just understand that if you want to prolong your protein powder that won't be the best idea.

As far as tips for not being sore, first that is a very broad question which is hard to answer. Are you asking this because you feel you will be more sore due to your decreased protein shake consumption? You do realize that milk has the same protein in it that protein powder blends have in it, right? (Whey protein composes 20% of milk, with casein composing the last 80%) Not trying to go off on a tangent here but I find it funny when people think that drinking a protein powder will make them jacked / train harder / etc, where as from a nutritional stand point milk is not all that different from protein powders (okay okay, to an extent).

I would train like you normally do, maybe not go to failure on every set (which you shouldn't be doing anyways), get a full nights sleep, and you should be set.

No I mean I worked hard and overtrained yesterday it was my first day back in 3 weeks and imdead swore today. I wanna be able to attend gym tommorrow fighting fit so I need the sworenesss to go away P:

**MikeNYY420** · 08-11-2009, 12:28 PM

2 scoops PWO. A 5lbs tub last me 2 months like that. Have protein and carbs PWO and this will reduce muscle soreness. Don't train to failure, take more time between sets, do less sets. This will decrease DOMS(soreness) and increase results. Take a minute or two between sets.

Train to failure only on the last set of each exercise.

**MikeNYY420** · 08-11-2009, 12:29 PM

Oh and if you think you can hit every bodypart Monday, then again on Wednesday, you're sadly mistaken. Hit upper body Monday and lower on Friday.

Peaked · 08-11-2009, 05:05 PM

Quote:

Originally Posted by MikeNYY420

Oh and if you think you can hit every bodypart Monday, then again on Wednesday, you're sadly mistaken. Hit upper body Monday and lower on Friday.

So upper body would consist of Biceps, Triceps, Shoulders, Lats and Abs?

Then do what on Wednesday?

Then just legs on Friday, I'm not really confident using freeweights such as squats because there are no spotters and no holders. We got two benches so I feel limited.

**MikeNYY420** · 08-11-2009, 05:17 PM

If you squat in a squat rack you'll be fine, just don't go to failure on your squats for now. I did a 4 rep max with no spotter in a squat rack the other day.

For upper body do:
Barbell bench
Deadlifts (standard)
Pull ups
Military press
Dips

That's not in any order.
Three sets each should be good for now. Don't train to failure yet and do arms on Wednesday if you want, along with abs.

Friday could be
Squats
Deadlifts(sumo)
SLDL or Leg press
Lunges

I don't know how you deadlift but find which day works best.

Peaked · 08-11-2009, 05:23 PM

Quote:

Originally Posted by MikeNYY420

If you squat in a squat rack you'll be fine, just don't go to failure on your squats for now. I did a 4 rep max with no spotter in a squat rack the other day.

For upper body do:
Barbell bench
Deadlifts (standard)
Pull ups
Military press
Dips

That's not in any order.
Three sets each should be good for now. Don't train to failure yet and do arms on Wednesday if you want, along with abs.

Friday could be
Squats
Deadlifts(sumo)
SLDL or Leg press
Lunges

I don't know how you deadlift but find which day works best.

That's what im saying got no squat rack, So I'd have to get the barbell off the bench put it on the floor then onto my shoulders which I don't think I can do especialy without a spotter atleast. Havn't done deadlifts as I'm limited to equipment there however I'd like to try it.

Just without a rack where I can grab the bar from the height I want I'm limited to squats, military press too!

csaba73 · 08-11-2009, 05:34 PM

Buddy,

what is your game? You have already asked the same question in a different thread under the name of Kabo0m - and you got the same answers. Are you testing us :-) ?

max. 2 protein shakes - 7 scoops of whey protein a day is plain suicide for your system. There is a reason it is called food supplement and not food replacement.

And I believe Crull has already provided you with a decent training plan.

Peaked · 08-11-2009, 05:36 PM

Quote:

Originally Posted by csaba73

Buddy,

what is your game? You have already asked the same question in a different thread under the name of Kabo0m - and you got the same answers. Are you testing us :-) ?

max. 2 protein shakes - 7 scoops of whey protein a day is plain suicide for your system. There is a reason it is called food supplement and not food replacement.

And I believe Crull has already provided you with a decent training plan.

I got my name changed for the other Kabooms sake :P. Erm I posted in different threads to get different responses and while I know crull has wrote up a workout again i'm just seeing what different responses I can get etc. Wanna be sure on stuff!

**MikeNYY420** · 08-11-2009, 06:22 PM

Let's see what Crull has you doing. That way I know what I'm working with. Can you get to a gym?

Peaked · 08-11-2009, 06:27 PM

mon: 3 sets 4-6 reps
squat
stiff legged deadlift
benchpress
barbell row
military press
chinups

wed: 3x8-12
leg extensions
leg curls
dumbbell press
close grip pulldown
incline press
dumbbellrow

fri: 3x6-10
deadlift
front squat
dips
t-bar row
arnold press
wide grip pullup

This is what Crull kindly wrote up for me. However he said no bis or abs cause these workouts will do that. But I think i'd still like to do some.

Yea I attend my gym but the gym itself isn't great as I said We got machines, free weights and two benches thats it. As for racks no. lol.

**MikeNYY420** · 08-12-2009, 11:11 AM

It looks pretty good, I question working full body three times a week though. Personally I'd like to be able to do biceps, triceps and abs on Wednesday because I really don't think you should hit full body that often. Also leg extensions and leg curls as the primary exercises for legs on Wed doesn't seem as good as, say leg press and lunges.

Overall they're just different routines and you need to pick which one suits you best.

crull · 08-13-2009, 08:06 PM

the reason why i picked the extensions and curls on wed is cause he will be worn out from the heavy monday training and hes doing a bit higher reps there and doing more isolated exercises to let his CNS recover^^

deeturnerjr72 · 08-14-2009, 11:05 PM

I dont even do whey anymore. I used it for about a year and a half. I stopped few months back and I cant tell any difference now that Im not taking it as far as muscle growth and repair. Now I just eat "real" food and actually I feel better than I used to. I come home from workout and have real food. Screw all this spiking insulin and taking whey stuff, im through with it, and it saves me money too :)

**MikeNYY420** · 08-16-2009, 01:08 PM

Whey isn't nearly as important as the insulin spiking. PWO protein can be compared in importance to the insulin spike PWO. Both are essential for max results.

BarbarianWarrior · 08-17-2009, 04:57 AM

Take protein shakes all day long!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
protein is your friend :)

**MikeNYY420** · 08-17-2009, 11:49 AM

Except when you take it all day and run through 5lbs in a week.