Nutrition Question for Body Building Son?!


Question: My son is really really into lifting weights and body building through cardio as well. I need a little help from a body building guru out there who knows the amounts of protein, carb's, etc that he needs to consume and also when during the day. Here are his stats:

25 years old
6'3
204 pounds
He lifts weights 5 days a week (weekends off) for 45 minutes and does cardio for 45 minutes a day.

He has a muscular build but he wants to decrease a little fat and also keep adding quality muscle.
I would like to know how much carb's and protein he needs and when throughout the day. Post workout, pre workout, breakfast, lunch, dinner, before bed, etc. How much should his caloric intake be?
Thank you very much for your help. This will be an easy 10 points. A thorough answer is needed.
Thank you.


Answers: My son is really really into lifting weights and body building through cardio as well. I need a little help from a body building guru out there who knows the amounts of protein, carb's, etc that he needs to consume and also when during the day. Here are his stats:

25 years old
6'3
204 pounds
He lifts weights 5 days a week (weekends off) for 45 minutes and does cardio for 45 minutes a day.

He has a muscular build but he wants to decrease a little fat and also keep adding quality muscle.
I would like to know how much carb's and protein he needs and when throughout the day. Post workout, pre workout, breakfast, lunch, dinner, before bed, etc. How much should his caloric intake be?
Thank you very much for your help. This will be an easy 10 points. A thorough answer is needed.
Thank you.

As for the number of calories he needs, that is a very simple question that requires a very complex response as there are many factors involved.

So far as a general meal plan, he needs to eat 5 -6 meals a day. Generally a pre workout meal should be heavier on the carbs, while a post workout meal (within an hour of working out) should have a higher percentage of protein.

He should aim for 1.5grams of protein/pound of body weight each day. Good forms of protein are chicken, turkey, cold water fish, beef, and whey. Advise him to stay away from too much soy protein as it is high in estrogen.

I suggest structuring his meals by including a serving of protein, a serving or carbohydrate, and some fresh fruits or vegetables. Have him google "Bill Phillips" the founder of EAS and author of "Body for Life". He has some good advice for practical meal planning.

The best place to ask this question would be www.bodybuilding.com. Go to their forums and do a little research (or just ask) and they should be able to help.





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