Need Some Nutritional Help...?!
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
234 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.
P.S. I am asking for him because he is blind and cannot type. Just addressing this because people have said rude things when I have asked this before. I want you opinion...
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
234 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.
P.S. I am asking for him because he is blind and cannot type. Just addressing this because people have said rude things when I have asked this before. I want you opinion...
It is generally know that you want to consume about 1g of protein for every pound of body weight. So 235g of protein would be sufficient for the amount of work he is doing
Us whats know as "Complex Carbs" you find these in whole wheat pastas and whole wheat breads and non-fat milk.
Also if he is trying to lose fat he should consent rate on that first before gaining muscle. Building muscle and burning fat do not go hand in hand. But the more muscle his body is comprised of the easier it will be for him to lose that fat.
Calorie intake for a man like that usually should range around 2500-3000 calories. Sounds crazy but he will need it for energy just watch out for "calorie from fat" try and keep that under 40-50%
Hope this helps.
10 myths about nutrition and weight loss:
http://proactolblog.blogspot.com/2008/02...