A Protein Question
I'm a vegan and I've been into bodybuilding for about 9 months and I'm trying desperately to gain good weight. The info I've come across for protein intake keeps changing. Some say don't exceed 1g per pound while others suggest 2-3g. Some also say thay that my pre and post workout meals don't count toward my overall daily protein requirements. Which would be best? And what carb intake would best compliment this? Help please!
By the way, I'm 149#, 5'10". Thanks.
If your serious 1g per lb is the very least you should do. You should be shooting for 1.5-2. Why would pre and post meals not count? If you eat it, it counts as your calories...why would it not??? Post workout is strongly recomended but both is best (don't know if thats what you were asking). Your intake should be right around 50% carbs, 30% protein, and 20% fat. You can adjust that to how your body needs.
^^^i agree with the 1.5-2 g / lbs of mass, but im not sure about the oversimplification about the diet
I like a higher protein intake, roughly 2g/lb LEAN Body mass, with a 40/20/40 split for protein, fat and carbs.
The only reason I can think of for not counting your pre/post is because those cals are being used both during the workout and after the workout to replenish what you lost and then some.
When I calculate my numbers for my diet I calculate my daily intake, which means that if I counted my pre/post as part of that I would be in a deficit on lifting days.
For example, my daily intake is 400,200,400 cals, for a 1000 calorie daily intake. So if my pre and post workout adds up to 100,20,100 cals then my intake for the rest of the day is now 300, 80, 300 cals, whereas on an off day I'm getting 400,200,400 and not using any of that as energy in the gym.
I know that is kind of a shitty explanation, but hopefully you get my point. :D
So far I've been doing 1g/lb. without much luck, so I'll go to 2g and see what happens. Do you think I should lay off cardio until I see some gains or should I keep doing it to ensure the gains are lean?
If you want the most mass you can possibly get and you have a really high metabolism then I would ditch cardio.
If you're going to do cardio once you start seeing gains then you might as well start tweaking your diet WITH cardio included. If you leave cardio out, start seeing gains and then start cardio, you may find your gains stop because your diet isn't adequate. In that case you'd have to start tweaking your diet all over again.
IMO you should do what you are planning to do as far as cardio and lifting goes and manipulate your diet according to that activity level.
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