EssexBoyRacer

1.5g per 1lb of bodyweight.

Im 17 stone 2lb at the moment so thats (17 x 14) + 2 = 240grams.

Im taking ON's whey protein drinks which are 24g protein per scoop and also got hold of some horrid CarbWise protein bars that are 21g per bar.

So my diet would be as follows

Breakfast:
2 x scoops protein shake = 48g

Lunch:
1 x protein bar = 21g

After training:
3 x scoopes protein shake = 72g

Before bed:
2 x scoops protein shake = 48g
1 x protein bar = 21g

Total 210g which leaves me short by 30grams which I think I will make up in a fish or chicken based lunch and dinner.

Have I worked that out right? It seems a hell of a lot to take in compared to my current routine of just a 2 scoop protein shake after training and chicken or fish based lunches and dinners - thats said I havent noticed much gains recently.

The only other problem is Im trying to lose weight at the same time so I need to watch the calories. I usually mix my protein shake with semi skimmed milk but can happily use skimmed milk as I dont mind it at all - mixing with water makes it taste a bit crap but I can do it if needed.

Paul Eggleton

I always work to the 1-1.5gm per lb rule. I take over 300grams a day!.

Others on here believe 1.75gms per KG of bodyweight is enough.

See which works best for you. If you aren't recovering well after training then I'd go for the higher amount

RSPTG

If you are at 17.2. 240lbs start with the following to suit your goal and alter if needed when you assess your progress,

To loose FAT
2400 calories per day
Protein 40%=240g per day
Carbs 40%=240g per day
Fat 20%=53g per day

Loose & Gain
2880 calories per day
Protein 40%=288g per day
Carbs 40%=288g per day
Fat 20%=64g per day

To add muscle
3600 calories per day
Protein 30%=270g per day
Carbs 50%=450g per day
Fat 20%=80g per day

If you are trying to loose the fat try and get most of your protein through real food and not shakes. Have a shake in the morning, post workout and before bed. The rest of the time I suggest you get it from;

Chicken Breast
Salmon
Tuna
Egg Whites
Prawns
Cottage Cheese
Skim Milk
Whey
to name just a few.

You then need to get you carbs from complex carbs such as Brown rice, Brown Pasta, Oats etc.

Cut down on the booz and saturated fats.

Split the meals into 6,7 or 8 to suit you daily schedule.

Drink a pint of water with every meal and cut down on the Milk you are consuming especially semi skim.

As for the fat burners you mention these can assist you but they will do nothing if your training and diet is not spot on, so you will be throwing your money away. Get the above right and you will not need them.

As for the bars, be carefull as some say on 2g of impact carbs....this can be missleading as a bar can have 30g of hidden carbs "so not 2g as they are trying to suggest"...so always read the labels.

Best to use water post workout and then skim milk at the other times as milk will slow down the transportation of the protein.

You could also vary the calories from one day to the next to keep your body guessing and getting use to the same daily feed, which will also boost your metabolism. One day at maintenace and the next at the deficit count.

Hope that helps, it does sound alot of protein but then if you are weight training you will need more than the average person if you want results.

Again as Paul has said some use the 1.7 per Kg but I would also go with the above method.

Good luck

EssexBoyRacer

cheers guys, Im guessing I need a bigger protein intake as I seemed to stop gaining, and despite working harder just find I ache for 2+ days after training.

RSPTG, cheers for the diet breakdown, nice and simple and I can certainly have a go at it.

RSPTG

No worries...more than welcome mate.