Nachtschleicher

Hello everyone.

I’ve been lifting weights on and off since I was about 13, and am now 18. Just went to the Y as a guest yesterday, and found out I was able to bench press 205 pounds with relative ease after about 7 + months of NOT working out (I’m 6’ 2” and 260 lbs). I also did some static hold curls (25 pounds, 3 sets of 10 reps), reverse wrist curls (30 pounds 3 sets of 10 reps), and wrist curls (70 pounds 3 sets of 10 reps). Needless to say I am a little sore. In being so sore, I am considering taking some protein, but want to ask questions first.

1) What does protein do for you? Make your muscles bigger? Make them recover faster?

2) Do I actually need protein? Usually after a while of not working out, I’ll start weight training and see results as soon as two (2) days.

3) I eat red meat for almost every dinner (usually ground hamburger, or chicken). Will the extra protein be unnecessary?

4) If the extra protein would do some good, are there ways to make protein shakes without buying the whey protein stuff?

That’s all I have for now. Thanks for your time, and have a good ‘un!

Plan9Senior

Protein is essential for building and maintaining muscles, as well as repairing the muscle damage that occurs during training. When trying to build muscle or maintain it while dieting, they reccommend getting at least 1 gram per pound of bodyweight. Therefore 260 grams per day in your case. Some people eat enough protein in their diet but others will have to supplement to get the required amounts. Just realize that your body can only synthesize around 30 grams per meal so overloading your protein on one meal alone will not benefit you. You have to spread it out over all your meals. With increased protein I don't think you will notice the soreness go away faster, but having a lack of protein will definately make the soreness last longer (if that makes sense).

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2) Do I actually need protein? Usually after a while of not working out, I’ll start weight training and see results as soon as two (2) days.

You need it every day.

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3) I eat red meat for almost every dinner (usually ground hamburger, or chicken). Will the extra protein be unnecessary?

Ugh, that isnt good to be consuming that much red meat for a number of reasons I won't get into on this post. I eat red meat once or twice a week at the most. Stick with chicken, turkey, and fish instead.

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4) If the extra protein would do some good, are there ways to make protein shakes without buying the whey protein stuff?

Hmmm, protein is relatively cheap but if you really want to make your own I am sure you can research it on the net to find people's concoctions
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Sleepyjack

haha, my protein shake is just 2 eggs, milk, some spice (don't know what it is, could be cinnamon ) and a little vanilla essence or extract. Bit like egg nog really

Also, with soreness, i find that a better prepared warm up stretching and then cool down and stretching help out. Although some soreness is inevitable, since you are actually tearing and damaging your muscles so then they repair and build, bigger, for next time

Nachtschleicher

Plan9, thanks for your informative reply.

What kind of protein mix do you recommend I get? I'm 18 years old and 260 pounds, about 30 pounds overweight, but I'm going to work on losing the spare tire, and try to lose the "Bob" in me (by the way, did he ever meet you in that garage?).

So if I need 260 grams of protein, but I'm only able to synthesize 30 grams a meal, that means I have to take it about 8 times a day, right? How do you recommend I spread it out over the course of the day?

As for the meals... I don't have much control over it... I'm still in high school, so I live with my parents and my mother cooks the meals. Maybe I'll start buying and cooking my own food and that way I can break away from that.

Any other recommendations for weight lifting/weight loss?

Thanks for your time, have a good ‘un!

st33lr4t

i have read numerous times that your body can synthesize more the 30 grams per sitting.

jmad

I used to use creatine and protein, and when I used it depended on when I ate and when I would lift. Creatine would always come after the work out, but I'm not sure what the results of that alone were, because I only used it for 3 months or so. Protein would go before the work out if I hadn't eaten in a while, but preferably after, because I think the body starts repairing itself 30 minutes after you get done lifting, or something like that. So, if you haven't eaten in a while, and work out and eat nothing right after, your body won't recover at its optimal speed. I've only lifted about 4 years, and haven't done so regularly since the semester started, so I'd listen to other people before myself. Hope it helps.

SiNai

Yeah, I always drink a protein shake after workouts- whey protein is incredibly cheap, if there's GNC's in the area find yourself a good deal, otherwise there's even better deals on the internet, I don't think that brands matter but I don't know for sure..

Other than protein and lifting, you probably want to start doing cardio (If you aren't doing it already). Every other day or so opposite your lifting, go for about 30-40 minutes at moderate intensity to maximize fat loss..

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Jaiddin

I have found that cardio is more a waste of time than anything else, unless u are striving to up yer endurance. propperly paced, u can get just as much aerobic activity in lifiting as u can in cardio. The main problem I have with cardio is that u only up yer metabolism for the time u are preforming the activity, whereas in weight training, yer body expends more energy in the repairing of yer muscles on a more prolonged period. you can work out 4-5 times a week for about an hour a session, and see great results in a matter of a few weeks with proper eatin thrown in.

from what i have researched over the last year or so, it seems that yer body can process more than 30g per sitting of protien, but not as optimaly as the first 30 grams. If u want to up yer fat burning naturally, eat abotu 30g of fiber a day as well. Cut down on the carbs as well. not completly out, like some diets recommend, but down, say no more than 2g/lb of body weight. This should still be plenty for ya, and u can cut that down after u get use to it to enhance yer results.

spacing out the food isn't so hard. just follow the 3 hour rule. every 3 hours or so make sure u intake some protein, so that u have a steady supply and don't fall into catabolism (sp?). that is where yer body starts to switch to protien stores (muscle) for energy and repairing, negating some of the work u have accomplished.

ChrisJericho

I personally use whey protein from Costco... only $20 for a 5 pound bucket.... they usually cost $40 for 2.5 pounds at places like GNC.

Also, make sure you drink plenty of water after having protein shakes. I can't remember the exact reason why, but it has to do with your kidneys needing to be properly hydrated. If someone else can remember the exact reason feel free to elaborate.

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inphaseneverb4

After a little calculating i have determined that in order to attain the 180g protien that my 180 pond body requires daily, i will require aproximately 6 cans of tuna daily. (each can supplying 32.5g) Is it unhealthy to eat nothing but tuna and an occasional ramen?

thingstodo

I would have to say that the gram/lb goal is for very serious lifters.

On the soreness issue, stretching before and after is essential. Plus, stretching before effectively requires you bkke, jog or something to get warm enough to stretch in the first place. 10 minutes before and at least 10 minutes after.

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Jesus Pimp

Pick up some whey protein mix by Beverly. Somewhat on the pricey but it's tastes really good especially chocolate. I personally would advise staying away from chain health and fitness stores like GNC. You can get a better selection at independantly owned stores.

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hobo

Ya, your kidneys do need water in order to dispose of excess uric acid in your blood. The uric acid levels go up if you eat more protein, so water intake should go up accordingly so that you don't get kidney stones and such.