Around 130g protein/day.

ohya missed the unit of pound there, meaning now i need to double my scoop and meal

yahhoo today i burned 810 calories @ 1 hour...its a record for me..incline 15 and speed 5.0 all d way..hehe

an hour? have you tried HIIT? less time and burn more

yeah an hour,i know its frikin long(its my first time i did cardio dat long)...HIIT?nope not yet tried..i just google it,looks challenging..cause max i can run/jog is 4 min only..aftter that feel like dying..but from what i know,highest incline(15) @ speed 5.5 burns callories much faster than running at speed 8-10 correct?cause i already did this test for 15 min where i was at incline 15 and speed 5.5 and my friend was running with speed 8.0-9.0,amazingly i burn more callories than him

yup, incline burns more calories.

HIIT on inclines burn even MORE

This post has been edited by tineagle: Feb 18 2010, 06:42 PM

maybe you can give it a try and see. legend said it can burn 9 time faster

hahaha..Yeah ill give it a try

Hi guys,
1. Just wanna ask how much carbs and calories should I consume per day?!
I usually workout 3--4 times per week. After workout I will consume 1 scoop of ON Whey(24g protein).

2. Should I consume whey on normal day?! I mean without workout but only cardio.

3. Should I strictly follow the nutrition value in every single meal to maintain a good body shape?! (usually I just eat without consider hw much of carbs,protein,fat, calories does the food contain)

Thanks

I can only asnwer the 2nd q, so.

2. Yes you can. Try not to take less than what you should take per day. More is better than less.

ok i got ur pm and will reply here

1. really vague, can't tell x amount of carbs or y amount of calories without knowing your weight ? how do u look like currently ?
Generally, a good starting point will be multiplying your lean body weight x 15 and add 500 - 1000 calories to that. You'll have to experiment with this. If u have a crazy-ass metabolism (ectomorphs not skinny fat people) you probably want to start at 500-1000 calories over maintenance. If you have a slow metabolism you would want to start at about ~500 calories over predicted maintenance.

Divide the protein , carbs and fats accordingly. 40/40/20, 33/33/33 (zone approach), etc.
Some thrive on high fat, high protein while some thrive on high carb, high protein. Very individual thing and depending on your goals.

A good start will be
i) eliminate high GI foods like noodles, roti canai, chapati, whatever made of white flour, or anything white like what johnny bowden said (perhaps ?)
ii) drink more water
iii) eat more dead animal flesh

2. Whey protein is like convenient food , you can take it anytime you want but it's best to take it postworkout as it is absorbed quickly (particularly whey protein isolate, hydrolysate(the higher the degree the of hydrolysis the faster)

3. what's your definition of good body shape ? if u are asking that, you probably don't have one right now so go figure.

Thanks for answering yea!!! =p

==>My height is 172cm,weight 68kg. I look 'fit' but i am not. I mean I am not fat or skinny with 'fit look' but with soft muscle.
Do you mean the calculation for calories intake is like this?! (68kg x 15)+500 calories *assume that i have slow metabolism rate.

==>'Divide the protein , carbs and fats accordingly. 40/40/20, 33/33/33 (zone approach),' I dont really understand what you are mention about. Sorry~

haha..my defination of good body shape is getting fit, with 'hard' muscle,6pack, etc. and of coure healthier. ^^

oh lord fit look but with soft muscle = skinny fat in my book. sorry as my muscles are hard.

68kg (convert to lbs) x 15 + 500

40/40/20 = % of each macronutrient (protein, carbs, fat) = P%, F% C%

haha..
eehem~ soft muscle will beat u soon...lalalala

Thanks again for the info!!! =p

another interesting read

http://www.medicalnewstoday.com/articles/168876.php

"You don't have to eat massive amounts of protein to maximize muscle synthesis, you just have to be a little more clever with how you apportion it," Paddon-Jones said. "For breakfast consider including additional high quality proteins. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get to 30 grams of protein, do something similar to get to 30 for lunch, and then eat a smaller amount of protein for dinner. Do this, and over the course of the day you likely spend much more time synthesizing muscle protein."

30 + 30 + <30 = <90grm . enuff?

I dont know about that. Maybe ask someone who has tried taking about 90gram of protein a day to build muscle. Is it possible.?

But if you are bulking up and taking about 90gram of protein only, then you have to eat alot of carb and fat to increase calorie intake to bulk

90 gram.if your weight is 90lb then ok la

This post has been edited by zaxxshoxx: Feb 20 2010, 12:37 AM

Here's an Asian BBer you might want to know:

http://www.youtube.com/user/wwwpeterfeverc...u/9/Zwak7FfvmNY

why everyone is talking those whey..how much to take bla bla
well i dont give a shit. just eat six meal with healthy food/drinks and i manage to increase my weight in 6 months from 60kg to 70 zz