Body building question??!
Question: Need Some Nutritional Help...?
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: Need Some Nutritional Help...?
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...
I am a amaetur bodybuilder, I have done 3 shows. For your son I am guessing he is a mesomorph by how you describe him. When you are trying to cut but maintain mass I suggest 1.5 g of protein per bodyweight so, 351 g of protein per day. I would also suggest 300 g carb maximum a day. He should have a carb cutt off from all carbs but green vegtables at 6 pm. 70 g should come from fat to complete the 40:40:20 ratio. Break that down into 6-7 meals so 50-58 g protein per meal. 42-50 g of carbohydrates. 10-11 g of fat per meal.However, it will help extremely if you have the carb cutoff and consume even lower amount of carbs a day. Don't count calories just make sure you get in all your meals a day. Post workout shakes in your case should be 60 g protein and 20 g Glutamine. Pre workout I normally just eat a meal 1 hour before I am going to train. With the carbs also try and stay away from the refined carbs Breads, pastas that are not whole wheat, granola, etc. Also fish oil is an extremely good fat to have. 3-6 teaspoons a day. I hope this helps. GOOD LUCK! TRAIN HARD!
He needs a minimum of 1 gram of protein per pound of body weight. The more the better because what his body doesn't use for building muscle, it will use for energy. His carbs should be relatively low is he wants to drop a little fat. Tell him to cut the cardio while he's trying to add muscle. The fat will come off the weight lifting 5 days a week, so long as his protein intake is high and carbs are low. Also tell him to supp with fish oil for essential fats and help with fat loss