Protein and bodybuilding
I have been taking proteins for around 1 month, I gained fat and muscle mass, I started at 68kg (around) for 1m83 and now I am 73kg …
I do weight training. .. I hope to reach my goal before this summer (to be at 80 kg minimum)
someone told me that when you take protein, you have to take breaks; Every other month:
ex: in January I take protein, and not in February, then I start again in March and not in April … etc …
is it true?
It depends how much you take per day.
Do not exceed 2g of protein per kilo of body weight: if you weigh 73, you make 73 x 2 = 146g of protein not to be exceeded per day; but the best is 1.5g per kilo of body weight.
You should also drink a little more than usual, to make the kidneys work a little more to eliminate.
So, it is not necessarily necessary to take a break; if taking prot is well dosed.
But, I think it is better to take natural prots rather than prots as a food supplement:
tuna, egg white, cottage
cheese, pulses (some), white meat ……….
Prots are better assimilated with fiber and a little carbohydrates, for this reason, I prefer to mix my food, even if it is a little less good. But more efficient.
On the other hand in the evening, before bedtime, it is more practical to take a shake: there, you need a protein with slow assimilation.
Voila, obviously we could say more, but hey, that’s general. It should be known that there are many ways to err a food plan according to its sessions and their intensities and also according to the periods of rest, etc. etc.
Ask your questions, you never know.
Ps: natural foods will bring you more, and especially cheaper.
thank you very much Stilgar for your explanations,
yes indeed I find that natural proteins are much better ..
But I do not eat what I want …
I am 18 years old, I study in other cities, therefore I I’m at boarding school, unfortunately I eat morning, noon and evening in the canteen …
that’s why I take extra proteins, to provide more protein than what I have eaten in my meals. while drinking a lot and doing sports …
my proportions that I take: 3 or 4 measures (~ 250g) in 600 ml of milk divide by 3 or 4 for the day.
so for 250ml 1050kcal:
59g protein, 19g lipids, 161g carbohydrates.
So according to you: 1.5gx 73kg =
N.B: (I take i masss 3150)
apparently I just saw on a doctissimo discussion topic about mass 3150, and I am not taking the measurements at all that they … I think I
messed up ..
them they take 3 or 4 x 250g per day ,
while I was taking 250 a day.
So according to my calculations the 4kg jar leaves in less than 20 days!
It is useless to consume 59gr at once because a part will not be assimilated.
You can definitely eat protein powder daily if you hydrate yourself well.
The trick is that you have to change the powder regularly so as not to let the body adapt.
Yes of course !! but the problem is that I consume the 59gr during the day partitioned into 3.
so: 19.6 + 19.6 + 19.6 (surroundings)
it is not enough then …
ok I will have to juggle between several proteins …
So, from what I read from our discussion, it’s not a prot that you take but rather a gainer because it is composed of carbohydrates (not slow, sugar, therefore fast), and lipids. A prot only contains prots and you would certainly not have obtained the same result with it as with the gainer: it is known that sugar makes you fat with the addition of lipids, but builds little lean muscle …
To come back if you have to take a break or not, with the powdered supplements, yes, you have to be careful, because the micronized grains are not all digested completely and, in general, foul the kidneys. Eliminating too much protein is very stressful on the body both for elimination and for digestion. So, no abuse, water, and a break. I’ll skip the biological, chemical details, I don’t think that’s what you want to know.
Now, if you allow, we will look to the future, roughly, this summer at 80Kg your goal:
Well, weight level, it will be reached given your age, but level physical aspect do not expect to have visible abs ready to explode
80Kg fat, it’s worth 75Kg with a radical dry to bring out beautiful abs ready for anything!
all this to tell you that we must not go wrong: if you have an endomorphic or mesomorphic-style metabolism, well, you will seriously gallop to melt the fat because you tend to gain weight, if you are ectomorphic, it will be joke.
Basically, either you eat at the max calories and learn to have gained weight you do a dry, or you gain weight slowly but well.
One last: at your age, and, especially if you are a beginner in muscle building, diet is secondary, it is scientifically proven: the first two years of muscle building, the neophyte has practically the same evolution curves as a neophyte who practice an “unsuccessful” diet, especially in your age group.
Don’t get too much of a head on the diet, don’t eat your pocket money on unnecessary stuff, lift some cast iron and you will have results.
If you want effective complements that will not ruin you, ask I send you the address in MP, but for that you have to register on docti; I am not allowed to advertise a product or a brand.
Hi Stilgar, and thanks for your explanations!
Yes indeed it is a gainer that I use because my goal at the start was to gain weight, being 1m82 for 68kg, at 17, I wanted to gain 10kg …
I therefore launched into the purchase of gainer, (mass3150 and that of decatlon: weight gain), it’s been a month and I find myself with 5kg more, without having apparent fat, but a muscular development (pectaurals, abs , arms) much more visible. weight training side, I have a guided load device that I bought from Decatlon, at the very beginning a seated development with 30kg series of 10, and now I am at my maximum load of the device (60kg) capable of to do 10 times more than at the beginning … conclusion I had a great evolution, of course; through training; but also thanks to the gainer which must surely have contributed to the faster development of the muscles …
Now I have embarked on a kind of “challenge games”
… I am looking to gain weight but gain more muscle … but since I am a very busy person
like to see results faster than normal …
I have broad shoulders, giving me a more V-shape
and long limbs,
I am rather energetic, but not too enduring.
I have some difficulty in gaining weight, and I am not a person who “gorges me”, I have a fairly rapid muscle gain …
Basically I can not find exactly in which category I am
therefore aesthetic side: I would prefer myself with 80 or 85kg … before summer, because in summer I do a lot of swimming and I eat less because of the great heat of the South
and if I have fat, I will arrive easily to make me melt it and to develop more muscles …
so do I continue to sheath it?
and what “effective complement” are you talking about?
“One last: at your age, and, especially if you are a beginner in muscle building, diet is secondary, it is scientifically proven: the first two years of muscle building, the neophyte has practically the same evolution curves as a neophyte who practices an “unsuccessful” diet, especially in your age group. ”
-You still need a minimum of rigor on the nutrition side as for training.
An ectomorph can gain muscle at 2800kcal per day it is true but it is better to consume 3000 to 3200kcal / day for this morphotype.
Vennegor is apparently not ectomomorphic. What I advise him is to consume a PNC (complete nutritional powder). Iron Max, First American Nutrition brand
is neither a pure protein nor a gainer.
It contains quality protein and complex carbohydrates (1/1 ratio), as well as performance agents (NOX, creatine, ZMA).
With that, he will gain muscle without gaining fat.
It is the muscle your age and the food that have something to do with it: gain it a little, but nothing to compare with the testosterone level that you provide at 17 years old.
According to your description; you are a pure mesomorph: your weak point is at the level of endurance and flexibility; on the contrary, you are more comfortable in strength sports. You tend to build muscle well, and you lose fat easily.
Well, even if I’m not in favor, continue to sheathe it but at a normal dose, and take a prot in the evening before bedtime.
Focus on short, high-intensity exercises for large muscles, and work your abs alternately: endurance and intensity, you will avoid the double fat of the gainer.
uh, did you sign up on docti? that I make you save money …………
uh, yes I registered on docti … thanks for all the explanations!
yeah! I want to save money!
OK, well I’ll send you a private message, no ads on the fofos, I’m stupid and disciplined, fo respect the rules.
O by the way, I have no action on the site or I will refer you, it is cheap and the quality is acceptable.