Thread: how much whey?

im 150 lbs and a teenager, how much whey should i have at a time and how many servings per day to build muscle? thans in advance

(i have been usind 2 servings of body supreme whey but have bought some phd pharma whey)

The general guidelines are 1.5grams of protein per lb of bodyweight to ensure your body has ample protein to build and repair muscle, with no more than 30gr at a time, so you'd be looking at 225gr of protein a day, spread over 7 meals, each a couple of hours apart.

Remember though, eating protein doesnt build muscle, exercise/training does.

first of all pharma whey is on another level to body supreme lol i would maybe take a serving of pharma whey in the morning,post workout and before bed.im not sure if you could even have 1 scoop pre-workout aswell to make sure you got all the right amino levels.im only guessing without seeing your regime and diet.if you post them up am sure we could all give you much more accurate advice.

good advice there kate
unfortuanately just having 2 servings of whey a day aint gonna get u very far
to build muscle you need to be in a calorie surplus (u take on more calories than you burn)
u need to be eating decent meals containg fat, protein and carbs if ur serious about putting on muscle id say no less than 4 not including shakes
id look into a mega shake for brekkie then things like baked potatoe with tuna mayo, chicken with rice and veg same with fish, chicken salad,spag bol etc for other meals, something that means uve got a constant source of protein and carbs about every two hours
whey wise, id use pharma whey pre and post workout ( 45 mins before and immediately after) and have a decent training regime that works all of ur muscles well and gives them approriate time to recover

09-27-2010 09:00 PM #1 sam14
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thanks for the help folks. i am currently doing a 3 day split as follows: chest/biceps-flat bench press
incline dumbell press
pec deck flyes
e-z bar curls
alternate dumbell curls
hammer curls
shoulders/triceps- cleans
seated dumbell shoulder press
lateral raises
shrugs
lying tricep extentions
tricep pull downs
back/legs - deadlifts
bent over rows
1 arm dumbell rows
squats
leg press
leg extentions
calf press
my typical diet plan is 2600-2900 calories spread like this:
3 weetabix+milk+1 scoop whey(460)

2 pieces fruit(220)

tuna wholemeal roll(300)

tuna wholemeal roll(300)

2 bananas+1.5 scoops whey(410) post workout


meat/fish+potato+veg(700-1000)

700ml semi skimmed milk(350)



im new to bulkingg so any help would be appreciated. but i need to stay lean for rugby!!!!

u need much more food to class that as a bulk, thats very nearly a cutting diet
im not great with calories but i thnk ur out of sync abit, unless the milk and 3 weetabix have 360kcals in
im guessing thats a typical days food but id add in more carbs i.e hav powdered oats or waxy vol in ur brekky shake or research a mega shake which is an excellent mass gaining shake, try rice or pasta with one of ur tuna meals
wheres ur preworkout shake aswell?

do u do a 3 day split meaning u only train 3 times a week?

yeah, i ws on a 4 day split but now rugby season has started i can only really get to the gym 3 days as i am stiff from rugby matches/ have skills training on other days aswell as college work. i would love to train more but can u still gain on a 3 day split???

also, could i consume say 3300 cals on weights days but less on non training days to avoid gaining too much fat?

Ideally, aim for teh same amount every day - remember your muscles grow when you rest - so its important to keep eating on your non training days

have you looked at machines bulking calculator... that way you wont have to guess what you need.

yeah i have seen it but i dont know my bf% and dont know how to calculate without calipers?!

OK, well you can take a stab in teh dark at it- as it is better than just guessing.

If you can see a 6 pack - guess 13%

If you can see the stritations on your PEcs aim of 15%

you can see a trunk / think you shoudl know where your abs are 18%

carrying puppy fat 20%

carrying a few roles 23%

...itll give you a base figure