Getting fit with SwordsMaster

[edyzmedieval]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

[tibilicus]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

I'll give a shot at answering your question if you don't mind. I take it your trying to build muscle? Or are you just looking to maintain it? If your looking to build it's suggested you get an intake of roughly 1gram of protein for however much you weigh, e.g. 170lbs=170g of protein. I personally don't stick to this exactly and find that for my life style and my weight of 180lbs that around 150g of protein is enough to build muscle and around 120g enough to maintain.


Everyone's different, bare that in mind but I find these work for rough estimates.

[edyzmedieval]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

[tibilicus]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Just try to have a good source of protein with each meal, dependant on how many meals you eat a day. For your active lifestyle I'd recommend at least 5 times a day when you sit down and eat something which could be considered a meal, even if it's a very small meal. Also remember your getting protein from all the other sources of food you eat as well, your probably consuming a lot more than you think.

If your a fan of milk, a great way to get a high protein intake is to drink lots of low fat milk, not only is it relatively cheap but it's also a good source of protein.

[Strike For The South]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Your 5'11 159 lbs? That is way to skinny. You are not eating enough my friend!

Some questions/comments

What do your workouts looklike?

Soccer is very intense, you need to compensate by eating allot

As for protein you should be getting AT MINIMUM 1g/lb (160g) . I would tell you to go for 2g/lb (320g). Granted how much protein you should intake for max gains depends on insulin sensitivity but as your a young guy and just starting. Im not worried about that right now. Even then your body would just send it through your system so it doesn't matter.

Of course protein should take a backseat to cals. ESP for someone at 159 lbs. Keep upping what you eat until you see gains. Do not worry so much about what you eat, Just make sure it has carbs, fats and proteins. And allot of it.

How much sleep are you getting?

[edyzmedieval]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

[Strike For The South]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

[edyzmedieval]

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

But what's wrong with it? I gained from it, so what's wrong with it?
Just asking for opinions.

[tibilicus]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Do day splits. This means working a muscle group or two each day, by working more than one muscle group your going to find it hard to build solid muscle as your not going to work a single muscle group hard enough. Before I learned more about working out properly I used to try and work my whole body, as you can guess results were minimal or undesirable.

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people. Stick to a good diet and lift heavy and you should start seeing results in no time.

Also don't take to long on your rest between sets, you don't want to be one of those people that sits on a machine, does 1 set, then feels they need a 5 minute break between their next set. That wont work your muscles at all.

[rajpoot]

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people.

Ahem, uhh....just a question, what are these people doing wrong actually?

Ohh no you think that I'm one of the people who joined gym an year back and still look like a plank? Not at all!

[PanzerJaeger]

Swords, if you're still here, how much protein do you need to intake a day when you're practicing sports?
Also, look at my workout:

My week

Monday - football/soccer
Tuesday - gym + shooting (with a pistol/rifle)
Thursday - football/soccer
Friday - gym + shooting
Sunday - gym

Gym for one hour, one hour and a half on Sunday, and after I take a protein shake (27g per serving) with 300ml of milk, one protein bar (12g per bar) and before bed 125g of cottage cheese (13g per portion).

After football, I usually drink 200ml of milk, one protein bar and cottage cheese, I skip the protein shake only for workouts. At almost each breakfast, I eat hard-boiled eggs.

Opinions?

Shooting won't build muscle. Low reps and heavy weights will. They say to match your body weight in protein intake, although STFS would know more about that. I drink about 100g a day in supplement to an already protein-heavy diet.