Few question's for Big A

paddy155 · Apr 14, 2010

Hi Mate. Would just like to say awsome board.
I have been reading your beginner's guide and I have been reading through all of the post's attached to it and have a few question's if you don't mind.

1) I understand that one should try and consume 500g of protein daily and the easiest way to do this is to have a whey shake with every meal. If I have a shake with 50g protein with every meal,then this would be 300g coming from shakes as I will be eating 6 meals daily. This would only leave 200g pro from whole food's. Should I drop the the protein intake to around 30g of pro per shake so I get more protein from whole food's ?

2) Do you count your protein intake from your carb's ? i.e oat's etc

3) How many gram's of fat do you suggest an indvidual should start with in a diet ? As I would be using lean meat like turkey and tuna which has minimal fat content,I will have to supplement my diet with EFA's. I am a little unsure how much to add to each meal. I am eating 6 meal's daily.

4) What is your prefered EFA ? Flaxseed oil,udo's choice or other ?

5) What doasge of creatine would you recomend daily ?

6) What in your opinion should be consumed in a PWO shake immediately after your workout and at what dose's ? pro,carb,bcaa's,glutamine ?

Sorry for the bulk of question's. Just keen to hear your opinion on them. I do respect that their is not one answer for everyone and it all come's down to each individual and trial and error. Just looking for a guide.
Thank's.

galioth13 · Apr 14, 2010

500grams=overkill.....

animalsd · Apr 14, 2010

Paddy, can you give us some of your current stats? i.e. height, weight, age, years training, bf %, cycle history, etc...

maldorf · Apr 15, 2010

Eating that much protein is just going to make you fat unless youre a very lean 250 lbs. I think if you had that much muscle mass you woudlnt be on here asking that question. Figure about maybe 1.5 grams/lb weight max. Sometimes just 1g/lb is plenty really.

I promise you that eating like that will make you fat. I tried it once and found out the hard way.

paddy155 · Apr 15, 2010

28 Y/O
6ft 5ins
227 lbs
BF% 16-18
training 1 year serious. training on off for year's.
natural

purelifting · Apr 15, 2010

Try to get your protein from real food not shakes and stay under 40grams per meal.
Studys have shown its better than eating 60 grams in a meal.

Can anyone else second me on this?

nickman1978 · Apr 15, 2010

paddy155 said:
Hi Mate. Would just like to say awsome board.
I have been reading your beginner's guide and I have been reading through all of the post's attached to it and have a few question's if you don't mind.

1) I understand that one should try and consume 500g of protein daily and the easiest way to do this is to have a whey shake with every meal. If I have a shake with 50g protein with every meal,then this would be 300g coming from shakes as I will be eating 6 meals daily. This would only leave 200g pro from whole food's. Should I drop the the protein intake to around 30g of pro per shake so I get more protein from whole food's ?

2) Do you count your protein intake from your carb's ? i.e oat's etc YES

3) How many gram's of fat do you suggest an indvidual should start with in a diet ? As I would be using lean meat like turkey and tuna which has minimal fat content,I will have to supplement my diet with EFA's. I am a little unsure how much to add to each meal. I am eating 6 meal's daily. ?

4) What is your prefered EFA ? Flaxseed oil,udo's choice or other ? fis oil or evoo

5) What doasge of creatine would you recomend daily ? 5-10

6) What in your opinion should be consumed in a PWO shake immediately after your workout and at what dose's ? pro,carb,bcaa's,glutamine ? pro-50-100grams, carbs-50-100grams, bcaa's-20grams or so, glut-10grams

Sorry for the bulk of question's. Just keen to hear your opinion on them. I do respect that their is not one answer for everyone and it all come's down to each individual and trial and error. Just looking for a guide.
Thank's.

these are just MY OPINIONS though and what works for ME might NOT work for you or the next guy...

ironwill2006 · Apr 16, 2010

paddy155 said:
Hi Mate. Would just like to say awsome board.
I have been reading your beginner's guide and I have been reading through all of the post's attached to it and have a few question's if you don't mind.

1) I understand that one should try and consume 500g of protein daily and the easiest way to do this is to have a whey shake with every meal. If I have a shake with 50g protein with every meal,then this would be 300g coming from shakes as I will be eating 6 meals daily. This would only leave 200g pro from whole food's. Should I drop the the protein intake to around 30g of pro per shake so I get more protein from whole food's ?
For naturals-- 1g per lb bodyweight protein, 15-30% total cals from fats, remainder from carbs. Find maintenance cal levels and then slowly ramp cals up or down according to movement on the scale, depending on goals

2) Do you count your protein intake from your carb's ? i.e oat's etc
Yes/no, aim for 1.25g per lb from meat/dairy, but count secondary source totals in total cals

3) How many gram's of fat do you suggest an indvidual should start with in a diet ? As I would be using lean meat like turkey and tuna which has minimal fat content,I will have to supplement my diet with EFA's. I am a little unsure how much to add to each meal. I am eating 6 meal's daily.
For a natural, 15-30% for hormone production dependiing on carb tolerance

4) What is your prefered EFA ? Flaxseed oil,udo's choice or other ?
fish oil

5) What doasge of creatine would you recomend daily ?
>3g (supposedly all you need), I use too much

6) What in your opinion should be consumed in a PWO shake immediately after your workout and at what dose's ? pro,carb,bcaa's,glutamine ?
<50g protein, 50-100g carbs, bcaa's/glutamine a waste pwo (workouts, cardio, and other times to avoid catabolism)

***Also no proof that an insilin spike/ or even whey protein pwo will provide more gains when bulking... but very useful when dieting

Sorry for the bulk of question's. Just keen to hear your opinion on them. I do respect that their is not one answer for everyone and it all come's down to each individual and trial and error. Just looking for a guide.
Thank's.