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Originally Posted by LoganSnake
Jason, my bodyfat percentage is 11%. I'll check out that book and look into some protein shakes. Which one is the best to use (and cheapest)?
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Optimum 100% Whey Protein is very popular. The high quality and the low(er) cost makes it a very good option.
I've tried the Rocky Road, Chocolate, Strawberry and cookies n cream. I like the Rocky Road flavor followed by strawberry.
Some people swear by the whey protein isolates, which is a tad more expensive, but very high quality protein.
Dymatize ISO-100
Personally I haven't tried it, but as soon as I run out of "regular" whey, I will.
By the way, protein shakes shouldn't make up the bulk of your diet. Should be taken PWO (post work out) only with some dextrose.
EDIT:
Just because today’s my day off and I’m bored, I did this.
Bodyweight: 140
Body fat: 11%
Lean body mass: 124.6
Maintenance calories: 1,869 calories
Bulking calories: 2,369 (+ 100 calories every week after the first two weeks)
So, working off of 2,369 calories
30% protein = 710.7 calories of protein/ 178 grams of protein
60% carbs = 1421 calories of carbs/ 355 grams of carbs
10% fats = 236.7 calories of fats/ 26 grams of fats
Feel free to mess around with the percentages though. This isn’t set in stone. Just make sure that however you change it, you’re always getting at least 125 grams of proteins.
Oh, and make sure you eat 6 meals a day.