Sorry for the incessant questions.
Okay ,protein intake first then creatine. Do you have any link, sir lance, on how much of protein per lbs of body weight should I take during the day and after or before work-out? Or a guideline on how much protein intake should I take?
Try and get at least 1.5 grams per lb of bw if youre trying to build muscle tissue, 20-30 grams pre workout and 40-60 grams pwo works very well. 5 grams of creatine daily, dont need to follow the "loading" phase on the bottle and you dont need to "cycle" it either.
WOW.
That's alot.
Good bye savings! and hello whey protein!
The number above was total grams of protein per day, that wont come from strictly whey alone. Using one shake post workout can work if you make up the extra protein throughout the day in whole foods. Alot of people find that supplementing with protein shakes actually saves them money when they calculate it all up, they are not spending as much on fast food or more expensive meals and it saves them money in the long run. My whey protein comes out to about $1 per shake, which substitutes for a meal that would normally cost ~$5.
Ow! A problem of mine is knowing how much protein a meal has. Is there a table on how much protein beef, fish, pork, etc has? Here in the Phil. food is cheap and almost always our food is home cooked (whole e.g. cafeteria except from fast food chain obviously) and normally costs $1-$1.25. whey protein on the other hand, i think, costs about $50-$70 for 5lbs or 7lbs? . I'm not really sure about this numbers I haven't shop or gone to a mall to check this. My conclusion is.... wait I don't have any conclusion cause I don't know the exact figures.
I'll ask my friend when we will go to the mall to check some products. Does anyone have any idea what brand or type of whey protein is the best for me (casein etc)? Given that I could only buy 1 type of protein. Thanks sir lance! I have now a clearer I dead on how to manage my protein intake.
BTW, here's my sample diet on weekdays. If it is okay that you analyze how much protein i take cause I have no ideaof it. I only know tahat egg has around 5g of protein....
Breakfast--- one egg, 2 slices of ham, 3 cups of rice
10 am--- Omelet Sandwich (2 eggs) around 10g of protein
Lunch--- 2 cups of rice.... one chicken leg and 50g of pork OR 70-150g(just estimates or one slice of tuna) Fish
2pm--- Omelet Sandwich again
Work-out day
---post work-out---- 2 boiled eggs, chocolate bar, chocolate milk, soy milk
6pm--- tapsilog (50g of beef(processed) + egg)
8pm--- 3 cups of rice and soup( 3 parts of chicken (leg, wings, breast) and vegetable)
The # of grams are just pure estimates.
BTW, I'm 169lbs. So I need around 255 g of protein. Everyday excluding those of pre and post work-out. Right? I just read that.
