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I am body building along with 1 day cardio but i think that i am not taking enough protein in a day. So this is what my diet is :

Preworkout : Milk or sometimes oats with milk

After workout : 1 Coconut

Breakfast : 2/3 Whole grain bread with peanut butter

Lunch : 3 Chapati(Made from wheat).

Dinner : 6 boil eggs(only white part).Sometimes i miss this.

Milk : 1 Glass before sleep.

So here i don't think i am getting enough protein in my body because of which i am not seeing that result which i want to see.I don't want to have bulky body.I want to have kind of aesthetic body.

This is the reason why i am thinking for protein supplements because as you can see i am not getting enough protein after my workout which is very important as far as i know.

I am thinking for 1 up Isolate or may be nitro tech but not sure which will be good.

Weight : 79 kg Height : 5`9 (180 cm)

Can anybody please recommend me what would be a better choice?

  • based on what you described here I think you eating less than you need to build up your muscles. I mean coconut, bread with penuat butter, 3 chapati -looks like carbs mostly. How much is your weight? How many calories you consume per day? – Danil Gholtsman Nov 14 '17 at 7:31
  • As example, my weight is 75 kilos, and my breakfast is like 200-300 grams of boiled chiken breast with oats/noodles around 100-200 grams. Same for lunch and dinner, I'd say. Before sleep I got some crud around 250 grams. – Danil Gholtsman Nov 14 '17 at 7:34
  • @DanilGholtsman My Weight is i guess 79 kg and height is 5`9 but i dont count amount of calories that i consume in a day.Can you please recommend me something please – Learning-Overthinker-Confused Nov 14 '17 at 7:48
  • Based on your weight and height (also, age matters, but I assumed you in your 20s) you need to consume around 2500 - 3000 kcal per day and, whats most important, it suppose to be healthy meal (I mean, no calories from sugar and other sweet stuff, white bread, sweet fruits etc) - rich with protein (so, mostly meat, fish (better not fried, also there is some good fats in it), eggs, crud), also 'slow-carbs' - like buckwheat, oat porriges etc, some bread is fine but only dark types. – Danil Gholtsman Nov 14 '17 at 8:10
  • @DanilGholtsman Sorry but my age is 27 and what about protein supplement recommendation.Do you thin supplements are worth taking? – Learning-Overthinker-Confused Nov 14 '17 at 8:17
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+50

Let me put some primary points out that anyone doing resistance training needs to understand.

Programming

You need to follow an effective training program. Not some lifts you think are the right ones, not something out of a magazine. There are very well known strength training programs out there with solid track records: follow them. Understand where you are on internationally recognized strength standards, and aim to get to the intermediate level in all areas.

Diet

Directly answering your question, you should eat north of 260 grams of protein per day. This has been well studied, and most people advocating for more than 3.3g/kg are trying to sell you supplements. From Lyle McDonald:

... strength/power athletes should aim for 1.5 g/lb protein per day (again, this is about 3.3 g/kg for the metrically inclined).

Personally, I shoot for 2.1 g/kg because I can accomplish that without severely altering my diet and don't have to eat chicken and whey seven times a day. The diet of a high level body builder is very different than what normal people eat. Planning, structuring, and preparing your meals is something that takes a lot of time, every day.

Ultimately I feel that a "pretty good" diet that you can actually stick with is better than the "perfect" diet which you can't effectively maintain.

Be Patient

There really are no shortcuts to physical fitness. Our bodies take a while to respond, and it is the steady, consistent, and regular effort that wins. Give yourself at least six months to see any changes in the mirror, and two years is a reasonable time for people to honestly not recognize you anymore. Again, that's two years of steadily following the right diet and following an effective program.

Protein Supplementation

Eating real food is much better than supplements. Your body needs fiber, fats, minerals, and nutrients that are not found in protein supplements.

  1. Find out the total amount of calories you need via a calculator. It's not going to be exact, but it will be close, and much closer than you guessing.
  2. Figure out your macronutrients also using a calculator.
  3. Start tracking your calories and macros. You know what you need (calories and macros) and now you can see what you're actually putting in. You should do this for at least a week, and anytime you can't honestly tell yourself down to the ~100 calorie mark how much you've had that day.
  4. Adjust your diet until you are meeting your macros and calories.

If this seems like a ton of work, you can start to see why everyone isn't walking around with 5% body fat and squatting 315lb.

But what you will probably find is that it is logistically tough and expensive to eat such a large amount of protein. Fats and carbs are cheap and easy to come by but protein is rare and expensive. This is the reason that people supplement with products like whey. Some proteins (like red meat) eaten on the regular have their own health problems as well.

Adjust your real-food diet as much as you can to target your macros. If and when you fall short, do exactly what the name implies: supplement.

Whey protein in particular is cheap, safe, and easy to prepare. A caveat to any supplementation (including whey) is consider the other ingredients as well. I personally have switched to the "natural" whey products without artificial sweeteners, because of the recently discussed link between those artificial sweeteners and dementia.

Especially if you're going to be taking a scoop or two of some product every day for years on end, you really want to know the safety of what you're consuming.

  • Thank you so much for such a detailed answer and you explained beautifully.The problem with me is sometimes i just miss my diet and because of that i suffer from calorie deficit diet.That is why i was thinking for supplements but i know supplements should never be an option over food but because of my diet i have to take supplements now.I was thinking for myprotein.co.in/sports-nutrition/impact-whey-isolate/… is your view on this? – Learning-Overthinker-Confused Nov 17 '17 at 6:55
  • Oh my, "link between those artificial sweeteners and dementia". I'm 25 soon, so I should quit on zero coke? :( – Danil Gholtsman Nov 17 '17 at 8:12
  • That's a syndicated oped piece with no author, not a peer reviewed study. And as I said, it was my personal choice but regardless folks should understand ingredients and make their decisions. – Eric Nov 17 '17 at 14:44
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    @Eric Kaufman – Regarding whey protein and Splenda (sucralose) I agree the research is quite sketchy. Also things like who’s funding the study? Are they financially tied to the sale of X product? I also agree eating real food is better than supplements - except around workouts - I couldn’t find any studies comparing whey to other food based forms of protein, have you been able to find any? – Mike-DHSc Nov 18 '17 at 22:27
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Breakfast

  • Oatmeal (Steel Cut Oats)
  • Fats: (Min-Mod)
  • Protein: ~20 grams
  • Source of Barley*

*Coats your small intestine, decreasing the Glycemic Index of foods you eat throughout the day in half. One Source: Sprouted Grain Bread


Pre Workout

30 to 45 minutes before your workout

  • Whey Protein (~25-40g)
  • Complex Carbs (~30-55g)

  • Low Glycemic, Fiber Based Foods

  • Sprouted Grain Bread
  • Yogurt / Raw Fruits etc.)
  • Fats: (Minimal)

Post Workout:

Immediately after your workout

  • Whey Protein (~25-40g)
  • No Fiber, High Glycemic Foods
  • Simple Sugars - Fructose and Glucose (Processed Foods)
  • Fats: (Min-Mod)

  • White Bread

  • Table Sugar
  • Honey

Rationale:

Whey Protein as it's one of the fastest digesting proteins

  • Studies have shown increased hypertrophy (muscle growth) by stacking these pre and post workout.

Fructose as fructose has different carriers than glucose, delivery of protein and therefore recovery and muscle growth has shown to increase when taken as part of a post workout drink.

Sucrose - Simple sugars as your muscles are starving - refined sugars post workout spike your insulin allowing maximum delivery of protein.


Before Bed

  • Carbs: Low
  • Protein: ~20 grams (Casein Protein Ideal i.e Glass of Milk, Greek Yogurt) *
  • Fats (Highest) **

*Casein is a Slow digesting protein
**Vital to regenerating hormones


Related Studies

PRE-POST supplementation demonstrated a greater increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater increase in CSA of the type II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program

https://www.ncbi.nlm.nih.gov/pubmed/17095924


"As suggested in several publications, a bolus of 15-20 g protein (from skimmed milk or whey proteins) and carbohydrate (± 30 g maltodextrine) drinks is needed immediately after stopping exercise to stimulate muscle protein and tendon collagen turnover within 1 hour."

https://www.ncbi.nlm.nih.gov/pubmed/22666780


We conclude that a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in MPS after resistance exercise in trained young men that would be supportive of a positive net protein balance, which, over time, would lead to hypertrophy.

https://www.ncbi.nlm.nih.gov/pubmed/18059587


"Ingestion of 40g whey protein following whole-body resistance exercise stimulates a greater myofibrillar protein synthesis (MPS) response than 20g in young resistance-trained men."

https://www.ncbi.nlm.nih.gov/pubmed/27511985


"Protein ingestion before sleep represents an effective dietary strategy to augment muscle mass and strength gains during resistance exercise training in young men."

https://www.ncbi.nlm.nih.gov/pubmed/25926415


Ingestion of an amino acid and/or carbohydrate solution during the initial hours following a single bout of resistance exercise promotes an acute increase in protein net balance compared to the fasted state. The precise mechanism involved has not been elucidated but seems related to an increased availability of intracellular amino acids and/or an increase in plasma insulin concentration. As a practical recommendation, therefore, postexercise feeding appears to be very important.

https://www.ncbi.nlm.nih.gov/pubmed/11098159


"In conclusion, whey protein supplementation enhances whole body anabolism, and may improve acute recovery of exercise performance after a strenuous bout of resistance exercise."

https://www.ncbi.nlm.nih.gov/pubmed/28696380


"A 20-g dose of whey protein is sufficient for the maximal stimulation of myofibrillar protein synthesis (MPS) in rested and exercised muscle of ~80-kg resistance-trained, young men"

https://www.ncbi.nlm.nih.gov/pubmed/24257722


We conclude that chronic postexercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters

https://www.ncbi.nlm.nih.gov/pubmed/17684208


The results demonstrate that where post-exercise liquid protein ingestion may enhance the adaptive response of skeletal muscle, this may be possible without affecting gross energy intake relative to consuming a low energy drink.

https://www.ncbi.nlm.nih.gov/pubmed/25049135

  • oh, btw Mike! post-workout list says "No High Glycemic Food" but then "White Bread, Sugar, Honey" which are AFAIK high glycemic – Danil Gholtsman Nov 19 '17 at 8:53

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