When/how much protein/carbs should i eat?

[DaChroniclez]

I'm about 5'10" and weigh around 156lbs. I wanna build more muscle and gain a little more weight (175-180 lbs). I train three times a week at the moment, with calisthetics and such at home eveyday. I was wondering whether i should be drinking/eating protein in the morning? after workout? before workout? at night? and also when i should be eating carbs. Is it true that i should eat 6-7 small meals a day, without a single big one? Should I drink/eat the protein even if im not gonna worko ut that day? How many grams of protein a day should i average?

 

thanks in advance

[senna_trem]

See a nutritionist! She/he will tell you all! But as to carbs... go carbo loading a couple of hours before exercise for lots of energy!

[nfl2k2]

I train three times a week at the moment, with calisthetics and such at home eveyday.

 

If all you want to do is bulk up, you definitely need to train with Max-OT. You won't bulild muscle doing calisthenics. Instead you should do 4-6 reps of very heavy weight. Download this pdf and read the first 20 pages or so tonight.

 

http://www.freedomfly.net/Documents/MAX-OT.pdf

I was wondering whether i should be drinking/eating protein in the morning? after workout? before workout? at night?

 

After the workout drink your protein shake and eat high quality protein sources (chicken, tuna, eggs, cottage cheese)

Is it true that i should eat 6-7 small meals a day, without a single big one?

 

This is true, however I can never find the time to fit that many meals into my day. If you can do it then great.

Should I drink/eat the protein even if im not gonna worko ut that day?

 

YES. Your resting days are when your muscles grow. If they're not being fed enough protein your body will take it from your hard earned muscles, which can really mess up the bulking process.

How many grams of protein a day should i average?

 

1.5 to 2 times your body weight is optimal.

[Hudson]

Yeah - bulking up and doing cardio is sorta going down two roads in one car at the same time.

 

But sometimes you have to - MA's never quit cardio.

 

In this case you need to clean bulk, and get in enough calories without hurting or slowing your cardiovascular system.

 

4-6 reps is good for big, "puffy" muscles, but it's more of a bodybuilder thing. And it's really more advanced reps as well - you have to know yourself and know your weight limits.

 

As far as protein intake goes - the basic rule is find your lean mass, and that's how many grams of protein you need. (1g per pound lean mass in case you don't understand my rambling)

 

To bulk up, you should try to get 1.5 to 2g per pound lean mass. Also, you do need to eat 6-8 small meals a day, and take in more calories then you spend. So assuming you burn 3000 cals a day (Active) you should take in 3250, or 3500 calories.

 

https://www.fitday.com has an excellent way of planning and keeping track of your nutrition.

 

Take in protein at least twice: When you wake up, and when you go to sleep. When you go to sleep, you need the protein or your body will run out around midnight, and you'll have a deficiancy. That's not good.

 

Ideally you should get 30g protein a meal, or around that.

[VinnieDaChin]

good protein and carbs before and after a meal.

 

the rest of the time, graze- smaller, but still good sized meals 5,6 times a day. the idea is to spread everything out. dont forget your veggies and fruits and all that.

[Ben Martin]

;kljbn,