PROTEIN?

[MARY1616]

Hi everyone,

I wanted to know how much protein do you take in per day. I am 5' 11", and I am having a lot of trouble with muscle definition. I weigh 137 but in no way am I solid. I am currently following the zone diet and i have approx. 100g of protein per day. I want to build more muscle and show definition. Please help me...I am so frustrated!!
Thanks!!1

 

[mogambo]

It sounds like you are getting enough protein now already. Do slow and heavy styles of weight work, twice a week for each muscle, and give yourself some time!

 

[MARY1616]

you mean work my entire upper body 2x per week slow and heavy?? and what about cardio? i am afraid of doing too much cardio and breaking down muscle. thank you for your advice

 

[CurlyQ]

100 grams is an awful lot in my opinion. Keep in mind that too much protein is stored as fat just like too much fat, or too many carbs.

I'm not too familiar with the Zone, is it low carb? If so, you may be using up your protein for energy (rather than carbs) and that could be a problem for muscle repair. Just two possibilities that I can think of, I'm sure you'll get more/better suggestions.

 

[mogambo]

No, sorry, I dont mean twice using Cathe's Slow and Heavy series, I mean a relatively slow, heavy workout, whether it's Pure Strength, Slow and Heavy, or your own workout at home or in the gym. Slow and heavy, versus and endurance workout like PowerHour or MIS or CTX.

Don't do too much cardio. 3 or 4 a week, I'd say, but of course, it all depends on your particular body.

 

[maxwells]

Hi Mary --

What kind of weight training plan are you following?
How long have you been doing it?
What kind of cardio program are you folloing?
How long have you been doing it?

Building muscle takes time (at least 8 weeks to *feel* a difference and increase in strength, longer to actually *see* a difference). Losing fat takes time. You need a mixture of HEAVY weight training (think fewer reps, heavier weight), endurance-based weight training (think more reps, lighter weight), and intense cardio.

You're protein intake is actually not too bad. I shoot for 1 gram per pound of bodyweight. In your case that would be 137 grams.

thanks,
Shonie

 

[MARY1616]

Hi Shonie,

I mix up my training often. I have been training for about 5 years, with a little time off to have a baby. I do cardio 4 or 5 days a weeks, about 30 to 40 mins per day. I also do weight training 3 days per week. my cardio is usually mic, rythmic step , step blast , running , rebounding etc. I am very faithful when it comes to training, but I am also a little frustrated. Thank you for listening and if you have any input I appreciate it!!

 

[maxwells]

Mary --

Can you give more details on your weight training program? Specifically I'm interested in how heavy you are currently lifting, what type of split you are doing (or if you are doing full-body workouts).

For me, a big change in my body occurred when I did the following:
1. HEAVY lifting 4 times per week (2 push workouts, 2 pull workouts)
2. endurance-based lifting at least once per week
3. 1 gram per pound of bodyweight of protein per day

So I was doing some sort of lifting 5 to 6 times per week (but never lifting a bodypart if it was still sore). Yes, that goes against the whole 48 hour rest mantra. But, for me, it worked. I think it was because I didn't always lift to failure on my heavy days -- so I didn't require that much rest before the next session.

By heavy I mean heavier than Cathe videos, especially on legs. Benching as close to your own bodyweight as you can (just used as a goal/guideline). Squating as close to 2x your own bodyweight as you can. 35lb squats ain't gonna do it

Shonie

 

[MARY1616]

Shonie,

I guess I am not lifting enough weight. When I am trainging my back I can match Cathes weight. 20lb lat rows, pullovers. I also train 2 body parts per day. When it comes to chest I use 24-30lbs to bench press and abount 10lbs for flys. Now shoulders are a problem because I have an herniated disc that leans on the nerve which weakens the muscle, so I can only use maybe...5lbs for an overhead press and 8lbs for sid lateral raises. I can use about 12lbs though for upright rows. i can match Cathe for triceps and biceps. Sometimes my shoulder effects other training like chest , I feel them getting weak and I have to stop. I have no restrictions for training as per my doctor and he says that I will get stronger the more I train( when I 1st herniated the disc, during labor , I could not even lift my arm over my head without any weight, so I am getting stronger)I hurt my shoulder over a year ago, so slow going is an understatement Thank you so much for your input.