guys. possible to achieve any significant gains through training without partner or support?

i'm weight around 68kg now 70kg after 2 weeks of protein intake, i dun intend to bulk further but wanna maintain my muscle and protein intake

currently having 30g whey protein 8am in the morning, 30g before workout at 7pm, 30g after workout at 8.30/9.00pm, 25g casein before heading to bed around 11-12am, is it too much or just perfect?

According to the calculation it mentioned that I need 117g of protein a day for my weight but i'm curious because over 2 weeks time i had gain significant amount of lean meat.

I currently doing vegan diet, u may refer to the information here https://forum.lowyat.net/topic/3159960

My workout consist of 20mins of run/sprint, and with varieties of weight training consist of 3 rounds (20reps each) and 1 failure for about 1 hr - 1 1/2 hr (the training is not complete, still in observation to see if any things else to add on to the training and eventually split into 3 days' compartment which would be leg + tight + buttock, chest + bicep/tricep + shoulder, abs, waist and back)

please advice

This post has been edited by TheEvilMan: Mar 16 2014, 11:08 PM

Total protein intake in a day should be around the range of...

1g per pound of lean body mass.

sorry i'm still pretty noob, how would i know my total lean body mass, any device or check up required for that?
all i know is that I weight 70kg now

Referring to this image which are you? http://livelifeactive.com/wp-content/uploa...fpercentage.jpg

To get lean body mass, just subtract the estimated fat percentage from your total body weight.

thanks! lets just assume i'm on the 20% male, so i deduct 14kg (20% of 70) and my daily protein intake should meant for 56kg which is...56g?

70 kg = 154lbs

154*0.8 = 123g of protein per day

That's the minimum. You might want to increase it, depending on results you achieve after 2 weeks or so.

This post has been edited by DT1: Mar 16 2014, 11:25 PM

ops sorry i mess up the lbs and kg
thanks, so my intake is consider optimum then, (30g + 30g + 30g) whey + 25g casein

Not at all optimum, as you didn't consider the amount of protein in your other food.

And there's no optimum point on paper. You'll have to adjust based on results seen.

one more question, i workout on daily basis, and sunday is rest day, should i still eat up that much of protein on rest day itself?
my current diet actually dun have much protein from food (i eat eggs and brocolli and some borvil while sweet potatoes for carbs and as a skin food since i need to tighten some of my tummy skin)

I said it is the minimum everyday. Might want to consider increasing slightly, maybe by one serving, on workout days.

understand, but my other concern is on the rest day, since i not doing any workout, would i still need that much of protein?
really noob here, sorry

Sticking to 1g / lbs of lbm everyday should be fine. To increase supplement with one extra serving of protein on workout day.

Clear enough?

kk got it, thanks for all the explanation, will keep an eye on this thread for more tips

wokay. guess i have to push harder. mcm ur ign. sikit sikit lama lama jadi bukit

By the way use this calculator. Use Katch-McArdle option.

http://iifym.com/tdee-calculator/

Find your TDEE, and minus off 500 calories. That should be your calorie goal everyday.

Will see if other forumers here have further comments on these figures.

This post has been edited by DT1: Mar 16 2014, 11:50 PM

thanks, roughly 1879calories/day, will check out my diet plan, really appreciate ur great guidance here

What's your height? And the activity level

This post has been edited by DT1: Mar 16 2014, 11:54 PM

around 167/168cm
i do 20mins sprint on treadmills for warm up
abs crunch (4set 20reps + 1 failure), side waist (3set 15reps 1 failure) are the daily task since i'm currently using scrub and also lotion to help aid my loose skin, it does improve after i took protein and work out so i'm looking forward to all the possible combination
Chest pump (5 set 15,15,15,20,20 reps + 1 faliure)
tricep/bicep, tights normally 3 sets 20 reps 1 failure with 1-2 weighing machine, am planning to do with dumbbell instead of machine.
I'm more toward keeping the muscle mass and tone up, not planning to bulk too much
Also plan to split chest, tricep/bicep and shoulder area on 1 day, tights, buttock and lower legs for 1 day, abs and waist on another day when i get a proper schedule done

This post has been edited by TheEvilMan: Mar 17 2014, 12:01 AM

Wait, you're looking to bulk, or to lose fats? If it's bulk then 500 extra cals, if it's to lose fats then 500 less cals.

Anyway you're overanalysing. Simple will do. Meet your protein requirements, your calorie requirements and eat a good range of vegetables and other healthy foods.