Hello!
My name is nina. I've been addicted to working out since November 2010 and I'm down 77 pounds. I was wondering how much protein is to much? I Love building my new muscles. I'm 5'7" and 133 . I would love to get my legs defines but they seem to be my biggest issue. Everything else is doing great. Should I take more protein? Or less? Or workout heavier? My boyfriend really helps me allot but he does not need to workout his legs :/. Any advice?
Anything is helpful!
Thanks
Nina
If you want muscle gains, I recommend that you read the article
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Invalid Link Removed. The standard rule of thumb re protein intake is Just briefly, the excerpt for this article: "To achieve muscle accretion one must have a positive energy balance (~15% above maintenance), a moderate to high carbohydrate intake (55-50% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling. This article briefly discusses the required energy intake and macronutrient composition of that energy for optimal muscle growth."
If you want to get your legs defined, then you need to a) build muscle mass there, and b) get lean enough to see the definition. There is an article on how to train for muscle mass in that eBook as well - take a look at it, or check it out here:
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As far as training, you need to train appropriately for muscle gains. There are general guidelines for this re reps and sets, etc., but at the end of the day, you have to do what works for YOU. Start with a "base" plan and go from there, adapting as you go along. I personally fine as heavy as I can go for a specific set number of reps - anywhere as low as 3-5 to 8-12, even up to 15, depending on the body-part.
If you're not sure about what you're doing, then I recommend getting yourself a Trainer who can and will design and INDIVIDUALIZE a Training Programme and Nutrition Plan SPECIFICALLY FOR YOU.
Okay let's see. M
Wake up have a protein shake
After gym eat egg whites, avocado, tomato
2 1/2 hour later meal with 20 carbs or less, under 8g of fat, and 16g or more of protein
2 1/2 hour later the same thing
2 1/2 hour later same thing again
2 1/2 later protein shake
And if I'm not sleeping 2 1/2 hours after that then I have one more before bed.
You're NOT Eating enough for muscle gains. Do NOT be scared of carbohydrates - they are NOT the enemy! If you want to make muscle gains, then you NEED to get your NUTRITION RIGHT - the primary reason people do not gain is because they do NOT eat enough! Do NOT be scared of eating!
I work my legs out every 4 days or so. I do squats lunges leg press good girl/bad girl and calves. I'm using weight with everything i do. I do cardio every day except leg day. And it's usually star master at level 120 for 30 minutes because I was told not to run to much.
SQUAT. Deadlift. If you're not doing these, add them in as well. You don't need to do cardio every day - this is personal preference, and if you do it, make sure that you are eating enough to COVER that cost AND for gains! You can run if you want - just make sure you are eating enough for YOU TO MAKE GAINS!
To take the guesswork out of everything, a Trainer is definitely one of the better things you can do for yourself. If you want to get one, check out my website:
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If you don't get a Trainer, then I recommend doing as much personal research as you possibly can on gaining muscle mass - there is plenty of information out there (including on my website in the
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All the best!
~Rosie~
