New to this Got a few questions about protein

[makaveli3004]

So im new to this i finally found time to get into workin out. Im 19 with a BMI of 24. My goals are to gain muscle in the upper body and also lose a small gut and get my 6 pack back. Which suppliments should i be using i have been taking protein bars with low carbs. Anyone got suggestions comments etc. thanks

[Kane]

Work on your diet before you worry about supplements! Post a diet with a half-assed idea of what your daily intakes for protein, fat and carbs (in grams plz :P) are. FitDay.com can help find alot of the numebrs for everyday foods.

Once you have a diet lined up...then you can think about supplements

Supplements are not magical and do not guarantee progress...

[makaveli3004]

Alright this is my typical day: 1421 calories perday, Fat: 44g, Sat: 16g, Carbs: 180g, Fiber: 15g, Protein: 81g.

[hrdgain81]

What are your ht and wt?

Its obvious that your protien is very low, you will need to bring that number up to atleast 1g per lb of lean muscle mass, if not more.

[makaveli3004]

Im 5' 5" and my wt. is 140lbs

[Darkhorse]

Originally Posted by makaveli3004

Im 5' 5" and my wt. is 140lbs

There are three macronutrients of which you are to consume. They are proteins, fats, and carbohydrates. You should strive for a consumption of roughly 2 grams of protein per pound of bodyweight. Using the 25 calorie per pound total calorie rule, this will work out to 32% of your calories coming in the form of protein. Carbohydrates should constitute 40% of your total calories and fats the remaining 28%.

Daily Calories: 140 lbs x 25 = 3500 calories per day consumed

Protein: 140 lbs x 2 = 280 grams per day.

Carbs: 140 x 2.5 = 350 grams (= 1400 cals, 40%)

Fats: Say 75 - 100 grams per day

[makaveli3004]

okay so basically i need to eat more. Only thing is if I take in more calories carbs etc. I want to gain muscle not fat in my stomach area im trying to limit that and even tone it down.

[Darkhorse]

Originally Posted by makaveli3004

okay so basically i need to eat more. Only thing is if I take in more calories carbs etc. I want to gain muscle not fat in my stomach area im trying to limit that and even tone it down.

No calories = No mass. Period. Unless you're considering taking gear, then you WILL gain some fat in the process. It's up to you what that level is before cutting back down.

Read some of the training articles such as Eating for Mass, ect. In a perfect world we could all gain mass with minimal eating and minimal fat accruel.

[makaveli3004]

This is my food intake for yesterday if i maintain something similiar to this will i be able to gain muscle... im looking to get well defined aswell not just building total mass.
Calories: 4518 Fat: 155g Carbs: 470g Protein: 247g

[Nathan1]

Originally Posted by makaveli3004

This is my food intake for yesterday if i maintain something similiar to this will i be able to gain muscle... im looking to get well defined aswell not just building total mass.
Calories: 4518 Fat: 155g Carbs: 470g Protein: 247g

If you maintain that, you'll be HUGE, and not necessarily in a good way.....i would shoot for 2500 cals per day in a 40/40/20 P/C/F.

if you don't gain weight in a month....move up 250 cals/day.

you're only 5'5 140.