My son (just turned 21) has come to me regarding putting on healthy weight/muscle. He is approximately 6’5" and weighs 175. He has a high metabolism. He is an extremely healthy eater, at least in terms of getting all food groups in every day. Well now he wants to start drinking protein shakes to help build muscle. I looked on line, and protein powder is extremely pricy. Does anyone have any recipes or sources for less costly powders? We have GNC in Madison, but I doubt that’s the cheap way to go.
Alternatively, I would also be happy to hear any recommendations for a general healthy way to go about adding lien muscle for him. I happen to be very knowledgeable about nutrition in general, and know what lean sources of protein exist, but I doubt he’ll believe much of what I say (such as, increase edible protein intake, maybe?). I know there are doctors on here.
Non-fat dried skimmed milk is the cheapest protein powder there is.
But he doesn’t need it. Add an egg a day to his diet, and do a basic weight routine three non-consecutive days a week. Three sets, eight reps, rest a minute between sets and use perfect form.
Squats, bench press, pull downs, one arm dumbbell rows, military press, calf raises, barbell curls. Stick to it for six months.
Well thanks! I did not know that about powdered skim milk. I had a feeling there had to be something cheaper than that protein powder. But I will share this with him. Thanks again!
Add 2 calories per pound of body weight to your daily caloric intake.
The added calories should be mostly protein and some complex carbohydrates (no added fat calories).
Spread these added calories equally among 5 meals per day.
For example, a 150 pound person should add 300 calories per day to their diet; over 5 meals, that equals about a 60 calorie increase per meal.
The additional 300 calories will, with intense weight training, result in a gain of approximately 1 - 2 pounds of added muscle per month.
Reduce your caloric intake two days per week by 2 calories per pound of body weight, to ensure that excess fat is being removed (called “zigzag dieting”)."
As a person who once had a very high metabolism, I find these numbers to be a bit on the conservative side, but a good starting point from which to make adjustments. Remember also that the more you exercise, the more calories you’ll burn.