Hi!^^I have a younger brother, he is 16 years old now, 5ft8, 152 pounds. His goal is to gain muscles and burn fat. How much protein should my younger brother be taking for his post-workout protein shake?
Depends on his current caloric intake. I wouldn't put too much merit on the post workout timeframe as it has very little to do with the big picture. I would get something in your system, shortly after your workout, but it does not have to be immediate as some tend to push. If he's getting 30g of protein per meal, then 1.25 scoops of protein would work very well. What is he doing for training currently? We do have a training app, and some beta testing opportunities. Also, what does the rest of his diet look like? Diets fail because of improper planning and poor focus on the entire days worth of eating. Couple that with emergency fuel, i.e. what do you eat when you miss your break?
He eats about 80 calories in his small meals , one egg and sausages, or almonds. He works out with lighter weight but focusing on tension. After the workout he told me he takes whey protein gold standard, then take a nap for 1-2 hours, then wake up to have dinner with low carbs but high vegetables and protein. Then he will study study straightly 4 hours or 4:30 minutes then getting on bed. Do you think that he should eat some almond at night, like 8 almonds at night for 80 calories? (I meant after dinner for 2 hours)
focus on bigger meals throughout the day rather than the bodybuilders approach with 6-8 meals. He seems to be nibbling rather than eating, and that can lead to overeating, so have him focus on larger meals. eggs & whole wheat toast with peanut butter chicken sandwich with a side of veggies things along these lines
80 kcal is like one of the free samples they hand out at Costco on Sundays. I stand firm that if it is served in one of those same little plastic cups the nurses give pills to old people in at the old-folks homes, it is not a meal. Also, don't over-focus on post-workout nutrition. The majority of research on post-workout nutrition is based on the test subjects having not eaten anything for at least 12 hours prior to working out (e.g. fasted-state), which aside from being an absurd situation to put your body in (if you are trying to build muscle), completely inflates the actual importance of PWO nutrition. I find this also takes the focus off the rest of your day; after all, your body is still building muscle and recovering for days after your workout. To comment on the "nibbling" bit, it'actually important to have fluctuations in blood nitrogen and glucose levels. Nibbling at tiny, uber-frequent meals through the day is going to keep your blood-nutrient levels prettymuch constant. If you want to build muscles, you're muscles need nutrients. In order to get them the nutrients they need, you need to "stuff"them into the muscle cells. How do yo do that? You create a spike in blood levels of nutrients (by eating a large meal), and it's like when you leave too many things on the floor in your room.... you do some cleaning. Insulin is secreted by the "islets of langerhans" in your pancreas and sugars and amino acids are dumped into cells. Some of these nutrients get dumped into muscle cells, some into fat cells, but it's no big deal. The body at rest preferentially burns bodyfat, and with stuff in your muscle cells to actually build muscle, you'll burn that fat and then some.
Yeah, when you come to think of it.. It's kinda funny, how many people are so strict and precise with their post workout meal/shake, thinking it will be the "thing" that will separates them from the rest and that it will put on tons of muscles... Since it's post workout they need break that anti-catabolic factor.... But are completely blind when it comes to the overall intake of food.. "I'm all good, since I had my whey protein drink immediately after workout.." and just don't give a fuck about the rest of the days and/or non training days.
Dammit, now that bob is back, I have to be more thorough in my explanations! We are a team though, so tis accepted.
Also... Not sure that the whole team agrees with me here, but I can never recommend a protein powder like Optimum Nutrition Gold Standard.. For me, that's a no no.. The price vs effect don't go hand in hand... I tend to go with the cheaper proteins out there, not necessarily the cheapest, but as long as it tastes good... The difference in price vs the "potential" differences between them ain't worth it.. It's like a BSN pre-workout product living on its brand rather then its effect(ingrediens)... Same goes with Jack3d... Lots and lots of better "copies" of the products out there, which are about half the price...
So I do have to increase my calories intake in order to build muscles, but if i do want to get ripped and less amount of fat. Should i eat 6 meals a day with more food intake?
You're not one of "those people", are you? The people who wander around Sunday mornings getting their shopping done while simultaneously eating brunch.
I think you're trying to make this a lot more complicated than it needs to be. Let's do it like this: Eat approximately 6 meals per day. Monitor your progress. This can be as simple as looking at yourself in a mirror. Step up your calorie intake on a bi-weekly basis by 50kcal per meal. If you notice yourself gaining the not-so-good-kinda mass, kick it back a little.
Bill, I'm sitting around 185lbs and 5'10" and can share with you my current food intake that you/we can tweak a bit for your goals. You would be an awesome person to sign up for the beta version of the AX Training! Have you done that?
Bill, I got your email and I just want to let you know that my advice is in no way shape or form directly related to AX (around workouts). Truly glad you signed up for the Training App and until that's up and running, I'll be more than happy to assist you with putting together a workout plan to get you on your way. Like I said, only my advice and recommendation... what you chose to do with that information is up to you. Listen to your body, as you know your limits.
Right Here: http://www.wannabebig.com/diet-and-...ch-protein-the-body-can-use-in-a-single-meal/ total calories and protein intake for the day > a certain meal, or meal frequency for that matter: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
