How much water/protein

Sanbar said:

I've never
really heard any actual figures as to how much water. I'm assuming water
counts things like coffee, soda, milk etc.

Water counts as water. Anything caffeinated or with alcohol works
against you and promotes water loss. I drink four litres a day, minimum,
but then again I absolutely have to due to medication so I doubt that's
a good target for you.

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Your protein in take is right. It is 1 gram per pound of body weight to
keep your current muscle weight. This does not include fat weight. to
build muscle you should up your protein per pound to 1.5 to 2 grams.
You should spread out your protein intake throughout the day. Try to
eat more meals during the day 4-5 smaller meals will help spead up you
metabolism and help shed fat as well as help your body use the protein
to build muscle throughout the day. Also if you get up in the middle of
the night try a Myoplex. It has 42 grams protein complex to support
lean mass. Good source of 28 vitamins and minerals. This will also help
in the building of muscle as you body is rebuilding your muscle at
night while your resting. I am not saying set you clock to get up to
drink this or any of the other protein drinks. Your body needs rest to
build muscle. So get a good nights sleep at least 8 hrs.

Now for water your water should be .55 oz. per pound of your overall
weight. Example I weigh 220 lbs. I would take 220x.55=121 oz. of water.
Yeah that does seem like alot of water. Also do not count coffee, soda,
and milk in this. You can how ever include gatorade, propel, and other
fitness water based drinks in this.

If you have more questions or wish to tell me more about your body
comp. I am willing to help out as much as I can. You can Email me also
at [email hidden]

Quoted message said:

If you have more questions or wish to tell me more about your body
comp. I am willing to help out as much as I can. You can Email me also
at [email hidden]

Or you could buy a copy of "Body for Life" because that's pretty much
the line which walters45885 is parroting. It's not bad advice, though
not completely accurate.
--

JMW
http://www.rustyiron.net

"Sanbar" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

How much water and protein should I be getting in a day. I've heard at
least
one gram of protein per pound but it's hard to keep that up. I've
never
really heard any actual figures as to how much water. I'm assuming
water
counts things like coffee, soda, milk etc.

Can I take 50 grams of protein at a time or is it better to spread it
out.
Also, is it good to start getting the protein from the moment I step
out of
bed or wait a little while in the morning until after a walk or run.

You will find all sorts of different opinions about the optimum amount
of protein. The first thing to settle is whether you wish to stay your
current size or get bigger. If you wish to get bigger, you need more
calories and more protein.

If, e.g., you Google "protein RDA", you'll find that 55-60 grams is
about what's usually recommended for an average-sized adult male human
being. If you ask here on mfw, people will tell you one grams of
protein for one pound of bodyweight, which would be 175 grams for a 175
lb. person. I've asked people whose opinions I respect about this and
they generally agree that, if you are just trying to maintain your
weight but are lifting weights regularly and otherwise active, one gram
of protein per kilogram of bodyweight is sufficient - that would be
about 80 grams for our 175 lb. adult male. If you wish to add muscle,
eat more protein, perhaps as much as 1 gram per pound.

One good thing about protein is that it tends to be calorie-dense and
satisfying, and I find regular protein supplementation to be a good
thing for me, even though I'm not trying to get bigger, because I often
don't get enough protein from the food in my diet.

Whether you should eat all at once or spread it out during the day is a
separate enough subject to warrant a separate conversation. Most people
think that upwards of six small meals per day, each containing some
protein, is best, but some of us eat only once or twice per day and are
happy with our results - again, it depends on what you're trying to
accomplish. If gaining size is your goal, eating more frequently is
probably in order.

-S-
http://www.kbnj.com

Steve Freides said:

If, e.g., you Google "protein RDA", you'll find that 55-60 grams is
about what's usually recommended for an average-sized adult male human
being. If you ask here on mfw, people will tell you one grams of
protein for one pound of bodyweight, which would be 175 grams for a 175
lb. person. I've asked people whose opinions I respect about this and
they generally agree that, if you are just trying to maintain your
weight but are lifting weights regularly and otherwise active, one gram
of protein per kilogram of bodyweight is sufficient - that would be
about 80 grams for our 175 lb. adult male. If you wish to add muscle,
eat more protein, perhaps as much as 1 gram per pound.

Those are the generally accepted numbers.[1,2] Will more protein hurt
you? Probably not. Will more protein help you? Probably not.
However, there is some evidence that timing the protein intake,
particularly in conjunction with highly insulinogenic carbohydrates,
can provide even better muscle protein synthesis.[2] The optimal
answer may not be as simple as "X grams per day."

[1] Lemon PWR. Beyond the zone: Protein needs for active individuals.
J Am Coll Nutr. 2000 19(5, suppl):513S-521S
[2] Tipton KD, Wolfe RR. Protein and amino acids for athletes. J
Sports Sci. 2004 Jan;22(1):65-79.

--

JMW
http://www.rustyiron.net

This is an interesting article on water needs:

http://www.the-aps.org/press/journal/release8%2D13%2D02.htm

According to the American Physiological Society, not only do caffeinated
drinks count towards water consumption but so does a high percentage of
food.

Essentially you will find people saying everything from "water is for
sissies" to "drink at least 3 full bath tubs everyday. Chlorinated water
does not count."

"Sanbar" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

How much water and protein should I be getting in a day. I've heard at

least

Quoted message said:

one gram of protein per pound but it's hard to keep that up. I've never
really heard any actual figures as to how much water. I'm assuming water
counts things like coffee, soda, milk etc.

Can I take 50 grams of protein at a time or is it better to spread it out.
Also, is it good to start getting the protein from the moment I step out

of

Quoted message said:

bed or wait a little while in the morning until after a walk or run.