Nutrition Question

[Vaelin]

ok for my nutrition im getting about 80g of protein a day if im lucky. now i would like to be getting 500g a day or atleast 150 because i weight 125. So im looking for somewhere i can get either protein shakes or bars that will give me around 100g a day from just those products alone but i want want something something that if you take how long they last and find out hom much i will be paying for one week, no more than 25 dollars per week.

Example : if i buy product to make shakes that last 2 weeks and cost 50 bucks ok that means for 1 week cost me 25 bucks.

I would also like to know what you think about my workout that i just picked up from a post on this forum. I am hoping that i can get someone to just list some exercises for them that i can do at home. Either by going outside to my weight machine no if you tell me the exercises i can do for those muscles that would be great. I might not have the exercises that you suggest so i could prolly work that out by doing stuff like bodyweight exercises but please help me I want to hear everyones opinions on my routine and my nutrition.

Monday : Chest , Triceps , Shoulders
Wednesday : Quads , Hams , Calfs
Friday : Abs , Back , Biceps

 

[Dad]

At 125 lbs, you don't need 500 gms of protein a day. A very general rule would be to shoot for 2 gms per pound, so around 250 gms perday for you now. Optimum Nutrion has a Whey protein that 5 lbs for $29.95. That's probably about as cheap as you're going to get commercially. You could try searching the net to find bulk whey, but you'll be buying that in 45 lb bags, so that'll cost somewhere around $110 or more per bag, but it'll last you a long time.

Your routine structure is ok, but unless you've never touched a weight before, bodyweigh-only exercises like push-ups won't work for very long. You'll need to be able to lift some real weight, and make this progressive over time by adding more weight as you get stronger.

You don't mention your age or level of experience, and these would be good things to know in order to be of more help.

 

[Vaelin]

Thanks

Cool and thanks for the advice, but what is the site if you could please put it here would be great. but alright no bodyweight exercises but what exercises do you suggest me to do on my machine??.. and do you think i should get something like a bowflex or crossbow cause it better than mine and has more weight i can up with cause mine you can not squat, just leg press and its like 160 - 180 pounds something like that and i can get it like 200 times with the leg press.

and even though you said not to use bodyweight exercises what about doing handstand pushups because with me lifting weight ill gain weight from muscle. which that weight will make the handstands harder to do. and i can do about 5 of them and i read somewhere that its a good exercise to increase overall pushing power.

 

[Dad]

Handstand push-ups and chin-ups are exceptions to the rule becaue you use your arms/torso to lift your entire bodyweight, so these two would be ok.

You really need some sort of set-up with, at minimum, a power rack, and a bench that will go from flat (for bench presses, etc) to upright (for overhead presses), and an olympic bar. With just the power rack, regulation bar, and bench, you'll be able to do 90% of what you need to get started the right way. You'll be able to do squats, deadlifts, bench press, shrugs, bent-over rows, close-grip benches, corner rows, stiiff-leg deadlifts, incline bench, overhead presses, and probably a few I'm missing in this list.

These are all multi-joint exercises that will allow you to use the most weight possible, and build a great foundation IF you strive to add weight (while retaining proper form!!), and eat adequately.

Assumming you're in the U.S., gym memberships at places like Bally's are often on special in the summer, and you might get one for under $50 per month. To buy the stuff above, look online, and look for USED exercise equipment, which can often be gotten very cheap. Forget the Bowflex, and stuff like it if you're really interested in adding size and strength.

Don't have a specific site on the whey protein, but go to any search engine and type in "whey protein concentrate" and see what comes up. Otherwise, the Optimum Nutrition whey protein is about the cheapest.

 

[Vaelin]

Ok cool

well so your saying the best thing for me to do is use free weights on a normal weight bench? cause if so ill try to get one but until i can ill just keep working those muscle groups as much as i can with what i have , until i get normal freeweight bench...

one other thing my dad is thinking about getting that total gym thing for him to use since hes like 52 and getting kinda old and wanna try to get back in shape as much as he can for his age. he can bench llike 215 20 times found that out like a year ago when we had a really messed up free weight bench that i did not use. well and that was like 15 years after he stopped working out. so hes thinking about getting the Total Gym from Chuck Norris in your opinion would that be good to use ? because i mean it looks like it would be alright considering you got range motion and use your bodyweight and can always add weight to it but i think free weights would still work better.. whats your opinion on this?

I also found a site or sites for some whey concentration please look over these and tell me what you think about them and i also read on one of those sites that you dont want to take in more than about 1g of protein per pound unless your like serious bodybuilder where thats your whole life and thats all you do because you can like damage liver and stuff from to much protein but well here are the sites

http://www.bodybuilding.com/store/whey.html
**broken link removed**
**broken link removed**

alright and i also have another question about if the nutritional values of things like milk are correct because ok not all cows eat the same and are the same am i right... so they probably have different or more or less nutrients in there milk am i right or not

 

[Dad]

Whenever I talk to someone about training, the first thing I ask them is: What's your goal?

Since you're on a fairly hard-core bodybuilding site, I'm assumming your goals is to bodybuild - meaning gain muscle mass and strength. You'll need to get stronger to get bigger.

Total Gym is a sort of Pilates take-off, and NONE of that kind of stuff - Bowflex, Total Gym, or any of the stuff you see advertized on infomercials is going to work for bodybuilding.

I'll look at the sites, but I wouldn't worry about protein causing liver or kidney damage. There was a discussion that went round and round over this awhile back, and it isn't an issue for healthy people.

And 52 ain't "kinda old."

 

[Vaelin]

So what about the sites

alright well what do you think about the sites i listed are those good products for me to get ??

 

[Dad]

Yep, the Optimum Nutrition whey in the global-nutrition-inc.com site is the stuff I was recommending.
$29.95 for 5 lbs is the right price - see if there's a discount nutriion place in your town, otherwise you can order it from those guys.

 

[Vaelin]

Ok

alright cool i guess ill order it from their site cause the only place we have where i live is GNC and not the highest quality stuff and its quite expensive.

one more quick question i read somewhere that i think might have been one of those sites i posted but i think it said. Carbs are what builds the muscle ok than protein what does that do. could you tell me what protein does and why its important and tell me the same thing about carbs and fats

 

[Dad]

time for you to do some reading

Just to get you started, a few basics:

Protein is used to rebuild muscle proteins, and in people will very high caloric needs (triathletes. burn patients, etc,) can be used as an energy source through a process called deamination where the amine (nitrogen containing group) is stripped of to laeve a "carb" of sorts.

Carbs supply glucose, and are used to fuel muscle activity, replensih liver glycogen stores, and to fuel the nervous system, which burns glucose most efficiently (though it can burn ketones).

Fats are long-term energy storage, and are used in the period between meals when gluose levels are lower (especially at night during sleep).

These are ALL important! Get a good basic nutrition book like the Nutrition Almanac, and start reading and learning. Whole books can be, and have been writtten to answer your question, but these few basics should get you started. Be VERY sceptical of "information" contained in ads designed to sell you a product!