rest day...supplement question

[badversion]

usually on work-out days I take 1 protein shake with after after workout and 1 at night with milk

what should I do on rest day?

[Boss Man]

Same thing. 1 at night and 1 when you'd normally have it on a workout day.

[badversion]

1 more question
I weigh 67kgs
N height is 5'7 feet
How much protein should i be taking?
Someone told me 221gms i was shocked
Should i really tak this much protein?
I am in the lean gaining phase
Thank you

[Boss Man]

The general range for protein if you're bodybuilding, is around 0.8-1.2g per lb of bodyweight.

Certainly no more than 1.5g would be needed.

[badversion]

So. Around 147 lbs

[Boss Man]

Yes 147.4lbs to be more precise but 147 is close enough

[badversion]

Lol thank you

Wat if i miss 1 protein shake can drink at some other time like in the evening with water..
Because i am busy in the afternoon so is it ok?
Or shuld i drink at night with milk?

[Boss Man]

At night with Milk is perfectly okay.

If you miss something, don't have it later and just overdo it on calories. Get straight back to eating properly as per usual, rather than screw up the calories, by adding it to something else later.

[badversion]

Still a bit confused
See i work out in the morning
So after work out i have shake 30gm of protein
Then food time which is veggies and bread
Then around 3 in the afternoon I again have a shake 30gm of protein
Then the evening i eat 6 white eggs
And in the dinner time I have veggies and bread

So it comes around 100gm of protein

I can't have non-veg everyday being a Hindu just 2 times in Week

So i was hoping to add another shake in between so either at night or evening with eggs
So help me

[Boss Man]

Well if ou can't eat flesh foods regulalry due to your religion then you have protein alternatives.

Peanuts.

Eggs, (you already eat these).

Low Fat Cheese.

Legumes, (Peas, Beans, Soybeans, Lentils).

Rice.

Mushrooms.

Flax.

Nuts, to some extent, though they aren't loaded with the stuff.

Milk.

[badversion]

Hmm... ok.. but aren't these not whole protein?

I read hear somewhere nuts and veggies and legumes don't contain whole protein


I hate rice and mushroom


I do eat low gat cheese, milk

And lugmes

[Boss Man]

Things like Legumes, (except Soybeans), are complimentary proteins, which are not completely whole.

They can be eaten together to get the full compliment, but in general, as long as you're getting a relevant amount of amino acids in one day, having the full compliment with all or most meals, isn't that important, as long as daily intake is matched relevant to requirements.

So you could eat the Ntus and Legumes and it would be okay I feel.