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How much whey protein should I take a day

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Louie
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2008/12/30 14:57:12 (permalink)

How much whey protein should I take a day

I weigh about 140 pounds and I have just started weight lifting.

I bought some whey protein the other day and I made my first protien shake.

I used 1 and a half scoops of protein
about 3 scoops of ice cream
and half a mug of milk.

I have no clue how much I should use a day with my body weight. I heard it was 1 and a half grams per pound you weigh but I'm not 100% sure if thats right so I am asking you guys if you can help me.
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    flick161
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    Re:How much whey protein should I take a day 2008/12/30 15:10:25 (permalink)
    If you're active, it can be anything from 1.5-2g per pound of bodyweight but remember that's PER DAY.

    What do you eat the rest of the day and how well do you already meet your protein requirements Louie?
    #2
    Louie
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    Re:How much whey protein should I take a day 2008/12/30 15:28:58 (permalink)
    I'm kinda busy a lot of the time and dont have much time to focus on what I eat like foods with a lot of protein so I eat random things all the time. I don't eat a lot of fruit, sometimes I never eat fruit at all, is that bad??

    how many protein shakes should I take a day and how any scoops should I use for each serving?
    #3
    LMC
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    Re:How much whey protein should I take a day 2008/12/30 18:35:22 (permalink)
    Moved to the D&N Forum for more responses.
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    jingaro
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    Re:How much whey protein should I take a day 2008/12/30 19:23:35 (permalink)
    do you mean how much 'whey' or how much 'protein'?
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    All4n
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    Re:How much whey protein should I take a day 2008/12/30 20:36:05 (permalink)
    Try to keep shakes to a minimum and use them for conveinience. Using real food is better. Also i think you're getting confused with the figures. You should be concentrating on much protein you're consuming in total. 1.5 to 2g per lb of lean mass is a good figure for gaining imo. You need to know your bodyfat % to workout your lean mass though. For example being 140lbs and you have a BF of 12% you'd do the following

    140 x .12 = 16.8
    140 - 16.8 = 123.2lbs of lean body mass

    123.2 x 1.5g = 184.8g.

    Therefore you'd be aiming for around 185g of protein per day. Have a whey shake consisting of 30g of protein post workout which leaves you with 155g of protein to spread out over the rest of the day with your daily meals.

    Remember though, although protein is extremely important to bodybuilders, it's overall diet that counts. You need fats and carbs in the right proportions too, and enough calories. At 140lbs start cramming down those proteins and calories ;)
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    Louie
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    Re:How much whey protein should I take a day 2008/12/30 23:28:14 (permalink)
    All4n

    Try to keep shakes to a minimum and use them for conveinience. Using real food is better. Also i think you're getting confused with the figures. You should be concentrating on much protein you're consuming in total. 1.5 to 2g per lb of lean mass is a good figure for gaining imo. You need to know your bodyfat % to workout your lean mass though. For example being 140lbs and you have a BF of 12% you'd do the following

    140 x .12 = 16.8
    140 - 16.8 = 123.2lbs of lean body mass

    123.2 x 1.5g = 184.8g.

    Therefore you'd be aiming for around 185g of protein per day. Have a whey shake consisting of 30g of protein post workout which leaves you with 155g of protein to spread out over the rest of the day with your daily meals.

    Remember though, although protein is extremely important to bodybuilders, it's overall diet that counts. You need fats and carbs in the right proportions too, and enough calories. At 140lbs start cramming down those proteins and calories ;)


    Thanks that helped me a lot I dont have much time to cook and do all that crap for the pefect meals, could I have a protein shake (whey) to replace a meal??

    How can I check my body fat percentage? Wouldnt I have to see the doctor for that?
    #7
    jingaro
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    Re:How much whey protein should I take a day 2008/12/30 23:51:20 (permalink)
    1.5 - 2 is tossed about everwhere, probably endlessly quoted, but i bet you a lot of people do just as well with lesser quantities
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    All4n
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    Re:How much whey protein should I take a day 2008/12/31 00:08:29 (permalink)
    Correct, and 1g/lb of LBM i beleive is what has shown to be all that is required. But what's the harm in going higher? I'd rather have more than less when trying to gain mass.

    BF% can be checked using calipers or there's several machines which do it. Your local gym may be able to do it for you. There's guides on the internet available showing you how to do it yourself though once you've got your self a set of calipers.

    I wouldn't use whey protein on it's own as a meal replacement as it;s a fast acting protein source. You only really want that PWO and maybe upon waking. You can make your own meal replacement shake though by adding a healthy fat and/or carb source to it. There's plenty recipies about for MRP's if you do a search.
    #9
    jw8725
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    Re:How much whey protein should I take a day 2008/12/31 03:57:24 (permalink)
    Don't get too giddy over whey. You only really need it post work out to get to your muscles fast. Or for breakfast for the same reasons.

    Consuming excessive whey will play havoc with your insulin and make you sleepy. Its not a magic pill over normal healthy food. Its amazing how people get so exited over marketing spiel and forget what a supplement is.

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    #10
    flick161
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    Re:How much whey protein should I take a day 2008/12/31 09:58:38 (permalink)
    Louie

    All4n

    Try to keep shakes to a minimum and use them for conveinience. Using real food is better. Also i think you're getting confused with the figures. You should be concentrating on much protein you're consuming in total. 1.5 to 2g per lb of lean mass is a good figure for gaining imo. You need to know your bodyfat % to workout your lean mass though. For example being 140lbs and you have a BF of 12% you'd do the following

    140 x .12 = 16.8
    140 - 16.8 = 123.2lbs of lean body mass

    123.2 x 1.5g = 184.8g.

    Therefore you'd be aiming for around 185g of protein per day. Have a whey shake consisting of 30g of protein post workout which leaves you with 155g of protein to spread out over the rest of the day with your daily meals.

    Remember though, although protein is extremely important to bodybuilders, it's overall diet that counts. You need fats and carbs in the right proportions too, and enough calories. At 140lbs start cramming down those proteins and calories ;)


    Thanks that helped me a lot I dont have much time to cook and do all that crap for the pefect meals, could I have a protein shake (whey) to replace a meal??

    How can I check my body fat percentage? Wouldnt I have to see the doctor for that?



    If you really really want to do well and gain some good quality muscle there's no magic pill and it's not easy. You will have to 'do all that crap for the perfect meals' because drinking a protein shake just isn't enough, you need a combination of differing protein sources, healthy fats and complex carbohydrates to really see the fruits of your hard work
    #11
    Zorba
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    Re:How much whey protein should I take a day 2008/12/31 13:35:26 (permalink)
    Louie

    I'm kinda busy a lot of the time and dont have much time to focus on what I eat like foods with a lot of protein so I eat random things all the time.          


    I used to have this mind set. I now cook most of my meals on a sunday and then freeze them. Takes me a couple of hours. Without proper nutrition your gains are going to be seriously limited. I guess a lot of it comes down to how dedictated you are and how many sacrifices your prepared to make (also a bit of preparation).



      
     
    #12
    bigjack
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    Re:How much whey protein should I take a day 2008/12/31 14:33:22 (permalink)
    Yeah i agree with the above buddy. At the end of the day you will get out of bodybuilding what you put in. simple as that. I work full time and manage to get in a good 5 -6 solid meals a day. shakes i take if im running late and literally cannot get any real food down me. they just keep you ticking over a few hourse until you can get your next solid meal. What i sometimes do is add redibrek to the whey protein and some udo's choice oil blend so that you have carbs aswel as the essential fats you need. thats alot better than just a whey shake imo.
    #13
    Louie
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    Re:How much whey protein should I take a day 2009/01/07 20:05:52 (permalink)
    Does whey protien make a big difference when working out? if I just found the time to eat right would that still be ok? would 1 whey protien shake a day just before working out make a difference to me bulking up or will it just be a waste of time?

    Im asking this on a forum from people who have experience with the suplement and not google as Id rather get info from you guys here.
    #14
    Reg*
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    Re:How much whey protein should I take a day 2009/01/07 20:13:56 (permalink)
    jw8725
    Consuming excessive whey will play havoc with your insulin and make you sleepy.


    How much per day would you say? I was planning to start having 3-4 shakes a day for convinience and saving money.


    #15
    bolder
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    Re:How much whey protein should I take a day 2009/01/08 00:39:47 (permalink)
    use whey wen u wake up if u want to, other thn that pwo only, its 2 quick 2 digest 2 use all the time, use casine if ur short on time, but if ur eating the right foods thn u only need 2 eat every 3-4 hours, so u shud be able 2 fit a chicken sandwich in
    #16
    bolder
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    Re:How much whey protein should I take a day 2009/01/09 00:46:18 (permalink)
    i use it pwo, bt im thinking of taking it b4 as well , cuz thn it will be in the system wen im tearing down the walls, and the second im finished

    gettting stronger!!
    #17
    rockstar6181
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    Re:How much whey protein should I take a day 2009/01/09 12:46:16 (permalink)
    jw8725
    Consuming excessive whey will play havoc with your insulin and make you sleepy.

     
    If I rememeber correctly the people who had inslin spikes with whey were people who were already diabetic? I might be wrong but thats what I think i have read.
    Also the latest reserch from guys like Layne Norton who is doing or done a PHD in protein metbalism shows that whey is just as good as food in terms of PS, in fact a mixed meal with whey kept PS above basline for 5 hours and peaked at 3. There are also lots of people who do very well with whey as there main protien source - I agree companies try and market things with hype etc but I dont see whey as a supplement as such but as a food and a good one at that.
    #18
    JayJay11
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    Re:How much whey protein should I take a day 2009/01/09 12:55:21 (permalink)
    I dont see whey as a supplement as such but as a food and a good one at that

    well said
    #19
    Jams
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    Re:How much whey protein should I take a day 2009/01/09 15:08:17 (permalink)
    Personally I don't take more than 1 shake a day. I'd prefer to have a meal than a shake tbh

    Unleash The Animal!!
    #20
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