It’s a fairly common question, yet no one seems to know the answer – How Many Protein Shakes A Day Should You Drink?
I was in the locker room after a hard workout and I overheard an interesting conversation between two newbie weight lifters.
Guy A: “If you want to build muscle you’ve got to drink at least 2-3 protein shakes a day”
Guy B (Who was kind of chubby): “I’m not interested in building muscle right now. I just want to get ripped first”
Guy A: “Okay, well if you are trying to get ripped you can save your money, you don’t need any supplements”.
Overhearing that conversion inspired me to write this post. So in the next few paragraphs below, I’m going to address just exactly how many protein shakes you should be drinking per day.
First of all, we need to calculate our protein requirements. As always, these things are going to vary from person to person. Everyone has different protein requirements, but a general rule of thumb is to consume 1-1.5g of protein for every lb of lean body mass you have. So for example, a 200lb male who is 10% body fat would need to consume about 180g of protein.
Second, we need to make sure we are getting MOST of our protein from REAL food. Protein shakes are a muscle building supplement. They should be taken in addition to a clean nutrition program. Most of your protein intake should be coming from whole foods like chicken, fish, steak and other lean meats.
Third, we need to fill in the gaps. Hopefully you’ve been taking my advice and keeping a food log as well as a workout journal. You should be tracking all of the food you are consuming. Add up all meals you consume throughout the day including your total calories, carbs, fat and PROTEIN.
Lastly, supplement as needed. Let’s use the 200lb male with 10% body fat as an example again. We already know he needs about 180g of protein every day. Let’s say that throughout the day he consumed 130g of protein via whole food sources like chicken, fish and steak. He’s going to need to consume about 50g worth of protein shakes. That’s about 2 shakes/day. One of these shakes should definitely be taken immediately after a workout. The other could be taken between meals sometime throughout the day.
Important Note: If you find that it’s taking more than 3-4 protein shakes to fill in your gaps of the amount of protein you have eat via whole food and the amount of protein you still need to consume, then you are not eating enough whole food. I feel that anything more than 2-3 protein shakes/day is excessive. Too many people approach supplements BACKWARDS. It’s almost like they are taking more supplements than actual food. They try to get most of their nutrition from supplements and then fill in the gaps with a little bit of real food. The majority of your nutrients should always come from whole food. Always!
There you have it, the answer to the age old question – How Many Protein Shakes A Day.
Note: Supplements can get expensive quick, but I recently found a cool book that shows you how to create some of your own supplements. Unfortunately it doesn’t show you how to create protein powder, but it does teach you how to create weight gainers, pre-workout supplements, and even testosterone boosters. It’s a paid book, but the good news is that if you actually follow the instructions you’ll end up saving a lot of money on supplements. It’s called Homemade Supplement Secrets <= Click To Check It Out.
P.S. If you enjoyed this article, and want to know more about which supplements can help you reach your goals. Make sure you download a copy of my Lean Muscle Building Blueprint. Simply enter your name and email address below. No strings attached, I promise. Enjoy!
Hmmm..thats very interesting Anthony…I love reading about protein. I guess we all really need protein shakes then, because otherwise that would be a LOT of chicken, tuna, salmon, beef, etc. huh? Thanks for the info.
Thanks Sheila! I think a huge problem is that too many people try to get the majority of their nutrients from supplements and fill in the gaps with real food. They’re doing it completely backwards
The protein shake I take after a work out is 52g of protein, would it be ill-advised to take two of those in one day? I’m not doing so now, and didn’t plan on it any time soon since I’m beginning to get back into working out, I’ve just been taking one of those after my work out, and one between a meal on my off days. I was planning on upping my intake of whole food protein as well, and considering taking another shake each day but was skeptical about it.
I know this post is old, but great information Anthony, thanks.
Taking 2 of those in 1 day is perfectly fine, it will cause absolutely no problems.
Make sure you’re eating lots of real food too though.
Goodluck, keep up the hard work. Let me know if there is any way I can help Marty.
- Anthony
hi mate,
I eat 5 times a day , however i work in an office so not burning anything all day !..
I work out at 7pm , can you help me on when to take shakes as i struggle with my main meal after a shake …..?
Hey Gareth,
I work in an office too, from 9am to 5pm, behind a computer monitor typing away, so I feel your pain.
I had a similar problem too, I would have my post-workout shake and then my stomach was too full for me to eat my dinner. One thing that really helped was mixing water with my protein shake instead of milk. The water is a lot lighter on my stomach than the milk, and I’m ready to eat my dinner in an hour or so.
Also, try drinking your protein shake sooner than usual. If you usually mix your post-workout shake as soon as you get home from the gym, I would suggest packing your protein shake in your gym bag, carrying it around the gym in a shaker cup, and mix it together at the drinking fountain during your last exercise.
im 16 years old im 5″6 and im about 190 lbs i was wondering is it okay to consume a pound of fish and half pound of chicken a day and additional 5 protein shakes a day? my protein consumption is about 250 – 300 grams a day.. do u think its finee? i workout 6 times a week and now my goal is to get ripped before the summer holidays, im taking fat burner also at this timee..
Too many protein shakes! If you’re taking in that much fish and chicken, 1 or 2 protein shakes should be plenty.
Anthony. I love your post. I believe the biggest problems come from not knowing there for we take it upon ourselves to just do what others are doing. In fact it is not good to do so. I was told that in order to loose weight do not take protein shakes because they will get you fatter, rather eat lots of tune and only water for 90 days… but that left me wondering if that is even healthy to do. I know that since the days of cavemen we could live of that and it is the basics for nutrition but yet i felt weak when working out and pushing “1 more rep” mindset. I found that combining both food and protein shakes i was able to gain strength and energy even when cutting down my food consumptions. I thank you for your post.
Thanks Damian. Whoever said protein sahkes will make you fatter is crazy! Most of the protein supplements I use don’t even have more than 100calories per serving(When mixed with water). There’s no way 100 calories is going to make you fat.
Hey Anthony, I just got back into working out and am now primarily focused on building upper body. I was told to try and consume 350g of protein and am trying to figure out the best sources to get that from. I am starting to take 3 protein shakes a day and eatting in between, but still feel like I am struggling to get to that 350. Any recommendations on supplements I can benefit the most from and what I should focus on eatting inbetween shakes? Thanks!
350g of protein a day is way too much man. High protein diets are great for packing on muscle and keeping off fat, but after a certain number of grams the rest of the protein gets expelled from your body without being used. The general rule of thumb is to consume 1-1.5grams of protein for every lean pound of bodyweight
This was very helpful! I was wondering…
Right now I go to the gym about 5-6 times a week, working almost every muscle group twice a week. I take one protein shake (3 scoops of amplified whey, 60g of protein) post workout. Would you suggest moving up to two shakes a day? And if so at what times?
I have a set diet right now; Special K protein plus & soy milk w/ a fruit for breakfast, a whole grain sandwich for lunch with a fruit, then at dinner I have some soup and a fruit. suggestions?
Hey Manny,
You’re already doing great by taking that one shake post-workout. I might suggest adding another protein shake in the morning with your breakfast or a few hours after your breakfast.
Here are some other suggestions: Switch to a different whey supplement. Amplified is really expensive! In general, I do not recommend that anybody ever shop at GNC. Their stuff is just way over-priced. Instead, I recommend you shop at VitaminShoppe if you have one near by. There’s also Costco/Sams Club. You can find whey protein for a great deal at those places. Lastly, you could also order from Amazon or Bodybuilding.
My preferred Whey supplement is Optimum Nutrition 100% whey. I’m happy with the results, taste, and the price.
As for your diet. I would definitely recommend adding some more whole foods in there. Special K protein is alright, but some eggs and oatmeal would be much better. Also for lunch and dinner consider having your main protein dish something like chicken breast, turkey burger, fish, steak, etc rather than a sandwich. Then you could have some fruit/veggies on the side.
Goodluck, let me know how it goes.
I have a 130 ml scoop with my protein shake and I only take one scoop with 500ml of milk about 15 minutes after my workout, am I doing anything wrong? Any tips on what I can do? I want to know what to do on non work out days too.
That’s actually perfect. I assume your protein shake is whey? Whey protein is a fast-acting protein so it gets your muscles the nutrition they need immediately. This is really important after a workout. I would suggest possible drinking another protein shake early in the morning as well. As far as tips go, you’re doing pretty good. I would say drink 2 protein shakes on your workout days, and 1 protein shake on your non-workout day. Make sure you’re eating a healthy diet as well. Don’t rely too heavily on supplements.
Nope my protein shake is Maximuscle progain! I’ve started to use two scoops now, is that okay to do? Thanks for the tips.
Hey Josh, I did a little research on your situation.
Let me explain dude
.
There are several “types” of protein. Whey protein, egg protein, soy protein and casein protein.
I looked up Maximusle Progain and it turns out the type of protein it is, is whey protein.
Whey protein is the quickest digesting protein, so it is PERFECT for after you’ve worked out
with weights.
Anyway, to answer your question – Yes! It is absolutely okay that you started using 2 scoops.
That’s actually what I recently started doing as well.
Keep up the good work bro and download my free report if you haven’t yet!
You can get it here: http://muscleclass.com/lmb
Keep up the good work man and let me know if there’s any way I can help
you make more progress in the gym.
Take care,
Anthony.
Maximuscle Program
Alright thanks a lot buddy! I’ve been told to have creatine tables before workouts aswell as it stops the burn so you can work out for longer? I saw it was like £8 for 120 capsules, do you recommend these? And do you know any websites where I can get cheap protein shake from that is really good?
Creatine is definitely one of the most effective supplements. If you want to get bigger and stronger, it will help. I personally never used capsules, I always used unflavored powder monohydrate creatine.It’s cheap and effective, but I’ll be honest it tastes terrible and doesn’t always mix well. Some brands are almost like drinking a glass of water with sand in it. Ew! 120 capsules for £8 is cheap, it can’t hurt to try. I’d say buy it if you can afford it. Give it a try and let me know how it goes Josh.
I’m 5’9″ and 162 lb..
I started drinking two protein shakes a day (one after workout in the morning and one before bed 48gr of protein each), and eating a healthy diet (chicken, fish, meat, whole grains).. but when I reached 160 lb I noticed i was gaining belly fat.
What would you recommend>
I do weightlifting 4 times a week and cardio 5..
Do I have to stop drinking the protein shake at night ?
What type of protein shake are you taking? Most whey shakes only contain around ~100 calories per serving, so I seriously doubt you’re gaining extra fat because of the protein shakes. So no, I would not stop drinking the one at night. Are you mixing your protein with milk or what? If you’re mixing it with milk that could be adding a few too many calories. Try mixing with water. It doesn’t taste nearly as good, but then again we’re in this for results, not taste, right?
.
Let me know what kind of protein you’re taking so I can do some research. The protein itself might be designed as a “Weight Gainer” with a lot of extra calories. If that’s the case I can recommend some alternatives without the extra calories.
Thanks for the comment Armando.
The one that I’ve been drinking is the Syntha-6. I stopped taking it at night and i ve lost some belly fat.
Now I changed for the Optimum nutrition 100 Whey gold standard. I was told that this is the best.
How many scoops during the day?
Another concern. When is it best to do cardio? I do it as son as im done with weightlifting. Should I drink the protein shake between weightlifting and cardio? O after the cardio?
Thanks for your help…
Armando, 2 scoops during the day is plenty.
In my experience, I got the best results doing my cardio first thing in the morning.
I still remember waking up at 6am and jump-roping in front of my Mom’s condo. All of the highschool kids waiting for the bus would stare and laugh at me LOL!
It’s okay if you’re doing your cardio right after weightlifting. As long as you’re doing it (because most people skip it!)
If you’re doing intense cardio like running, drink the protein AFTER your cardio. I don’t know about you, but if I drink a protein shake and then start doing some intense cardio I’m probably going to puke!
If you’re doing something like stair-stepper you can drink your protein before the cardio to feed your muscles faster. It probably won’t upset your stomach if it’s low-intensity cardio like stairs.
Hope this helps!
Hey Anthony
I been working out quit a bit for the last 2 months and i am trying to get ripped not buff/huge.
i weigh 145lbs and am 5’9
i do about 3 to 4 lifting days a week and running 4 days a week and starting to now bike.
I am really looking to get that upper body toned and looking ripped around my upper body and chest since i am pretty slim in those areas.
What kind of protein and how much of the protein should i take to just be trying to be ripped like that? if that is a option.
Another question i had was i was told lets say one day some one stops with protein and continues working out and or stop working out does all what gained of muscle go away quick?
Hey Kyle, thanks for the comment man. I appreciate it.
3-4 days of lifting is perfect, you’re on the right track – definitely.
If I were you, I would get some whey protein, specifically Optimum Nutrition 100% Whey. I would take 2 scoops mixed with water or milk (water if you’re trying to avoid gaining fat, but it at your height/weight it sounds like milk would be fine). Take this shake immediately after your workout. Whey protein is fast acting, your body will digest it very quickly. That means the protein goes straight to your muscles within about 30 minutes and gives them what they need to become bigger and stronger.
If you have the extra cash, I would also invest into some casein protein. Take 2 scoops mixed with milk before bed. Casein is a slow digesting protein. Taking this protein shake before bed will make sure your muscles are getting nutrients throughout the night. Again, my favorite brand is Optimum Nutrition and they also have a Casein protein. It’s not 100% necessarily, but if you have the cash it’s a good investment. Whey is more important though. So make sure you get that first.
Oh, and to answer your last question…
If you quit taking the protein the muscle won’t go away. Just make sure you’re still eating healthy – lots of natural protein rich foods like chicken, fish, steak, lean hamburger, turkey, etc.
However, if you stop working out, yes the muscle will go away – but it takes a while. I would say it takes about 2 weeks before a natural bodybuilder start losing significant muscle.
It’s just like anything else in life – you stop putting in the effort, you stop reaping the rewards. If you stop going to work – you stop getting paid. If you stop going to school and
doing your homework – you stop getting passing grades, right?
There’s a simple solution though – never stop!
Have a good one, dude. I’m here to answer any questions you might have. Take care.
Hey Anthony.
I’m 6ft 1′ tall and weigh around 166 pounds. I’d consider myself an ectomorph and I’m looking to gain lean mass and achieve a a slim yet muscular physique. I was just wondering if you could take a look at my routine and diet and see if it’s going to get me results.
Monday – chest and triceps
Tuesday – Rest
Wednesday – traps and biceps
Thursday – Rest
Friday – shoulders and lats
Weekend – rest
I’m looking to consume around 160grams of protein per day and 360grams of carbs on workout days, and 200 on rest days; all through 4 meals a day. Is that ok?
Lastly, how many protein shakes would you reccomend on workout days and on rest days? Also what time of day should I look to take them?
Thanks!
Hey Dylan,
First thing I notice is that you’re not training legs most importantly!
Also you’re not training back.
Fit those into the schedule somehow and then let me check it out.
Also, I would increase the protein slightly.
2 protein shakes should be good.
Okay I’ll order some soon and let you know if it’s effective for me. How many times should I work on my arms a week? I go to the gym about 4 maybe 5 times a week and just work on arms/abs/shoulders/chest. Is that the best thing to do?
Josh, the muscles in our arms are relatively small (compared to something like legs, back, etc). If you’ve got good genetics, you might not even need to train your arms directly at all. Biceps should get plenty of stimulation from your back workouts and triceps should get plenty of stimulation from your chest and shoulder workouts. If you feel like your arms aren’t progressing as quickly as they should be and that they need direct training, once a week is plenty. Don’t baby them though. Even though they are small muscles you need to train them intensely.
Just wanted to say thanks for this article!
I’m trying to bulk up on a fairly decent routine for the first time in my life. 5’10 160(fluctuates a lot) I hit the gym twice a week and workout at home my offdays.
I’m feeling gains slightly, upping my weight on my lifts but for some reason not blowing up.
I have a pretty set diet
cereal, yogurt and a banana for breakfast
snack bar, sandwhich, chili or soup, nuts, beef jerky,
yogurt, and chips for lunch and throughout my shift
I’ve usually just been eating a little bit at night, gym nights I take a protein shake to the gym, drink it as i finish my cycle and come home and eat some oven food(popcorn shrimp, fish sandwhiches, pizza) I know the oven food is bad news technically but since I have so much trouble gaining any weight I’m feeling like I can eat anything regardless, my job has me running around all day so I burn everything off that I eat throughout a day( once weighed myself before and after work on a non gym day before eating dinner and I weighed the same exact amount)
I guess it’s worth taking 1 protein shake daily with breakfast and another at night on workout days? I was afraid this would somehow get me fat. I take 6 star whey and I’ve been cycling creatine 3 weeks on 3 weeks off.
Anyway….sorry for the horrible grammar but I love your advice, I’m gonna up my shake intake since I feel like my whole foods is rather decent in amount
Hey Adam!
Thanks for the comment dude. I’m happy to hear that you liked my article.
It sounds like you’re on the right track.
From the way it sounds, you’re not going to get fat. Your body type doesn’t store fat easily.
And if you do store fat, you’re probably going to be able to lose it quickly. So don’t worry
about gaining fat for now. Just EAT, EAT, EAT!
If you’re having trouble gaining weight there’s a few things you can try.
1. Milk – Mix your protein shakes with MILK instead of WATER. The milk will add some extra calories. Also, chocolate milk is a great post-workout drink. Lot’s of calories and protein. I used to drink so much chocolate milk it’s crazy.
2. Buffets – If you’ve got the money, hit the buffet once a week or so.
3. Keep the cardio to a minimum. Cardio burns calories, you don’t want to burn any extra calories right now.
Keep me updated on your progress Adam.
i read your article and found it really useful!!
im 6″ and 246 lbs. i work 9-5 and have a sick mother to take care of after hours. so i do gym in the morning (5,6 am -7) i drink a myoplex after every workout and try eating at 3 hour intervals. my breakfast consist of 5 turkey sausage links and usually half a bagel with low fat cream cheese. i hit the gym usually 30 mins after breakfast.. then myoplex after.. and around 10 i have me a “Premeir Nutrition 30g protein” bar. a leancuisine (or other brand) around lunch (1pm) then usually just dinner later around 6.. chicken,steak,fish with white rice.. i know i should avoid the rice.. but any other tips you can offer? trying to lose fat. but also bulk up since im pretty much plain chunky. and am i doing anything wrong? i was considering a pre-workout suppliment to improve gains..i was thinking of using EAS Phos Force to compliment the myoplex.. but is it a bad idea considering breakfast is 30 mins before workout? what would be the best time to ingest this… lol and sorry for the complex message.
Thanks!
Hey Emir,
I’m happy you found it useful!
It sounds pretty solid. Some changes I would make are:
get rid of the cream cheese. switch the white rice to brown rice.
I also recommend you choose a goal. Bulk or Cut. Trying to do both
can be a bit like trying to sit and stand at the same time haha.
What are you doing for cardio?
I’m 16 and have been going to the gym for about 5 weeks. I want to get as big as possible as quick as I can. Which is like most of the male popularity. I’m not seeing much progress at all, I have a Hench nutrition protein which contains 1000g calories per serving and 50g protein per serving, I mix it with around 400ml milk and drink it after a workout.
I don’t think I eat well enough, I need to be on a strict diet. Do you know where I can find a diet plan?
I’m actually thinking of offering a service on my website where I create custom workouts and diet plans. Do you think that would be a good idea? It’s still just an idea in my head… haven’t acted on it yet.
Yes that would be a great idea!!
Just want to say this is one of the most honest and helpful pages around on this topic, a true diamond in a sea of bollocks, hehehe
great work Anthony! I’m using Maximuscle Progain at the moment. Don’t like the taste but as you said, results are the priority! I’m 6″3 and a light 11 stone, I had tone and definition but a little lanky before, but seeing quicker results thanks to you. The 2 shakes per workout day and 1 shake per rest day is a great idea.
Hey Colm,
Good to hear you like it!
Thanks for the comment.
Hi I weight like 115 lbs and I’m super skinny, I was told that if I workout I’d get bigger and look less lean. Recently a guy I saw at the gym told me to start drinking 3 protein shakes a day and I’d get a little fatter/ I wouldn’t look so skinny. Is that true? I eat a ton but I have a really high metabolism
It’s not 100% true. It really depends on how many calories those 3 shakes have and what else you are eating throughout the day.
If you weren’t eating very much food and drank 3 protein shakes, you might not gain much weight. If you were eating a lot of food
AND consuming 3 protein shakes, then you would gain weight.
Hi Anthony,
I need ur serious help bcoz am not gaining muscle mass even after being on good diet with 3 scoops of protein supplements.
I am working out for around 4 months and being on diet since last 2 months.
I have 12 eggs a day,i have them three times a day,4 eggs eachtime and also have chicken breats 2 times a day 300-400 grams at a time..am not having high calorie diet bcoz i still have fats around my stomach but nowher else my body..i have 3 scoops of protein in a day..In morning then after workout later right bfore going to bed..i dont know what the problem is but am not gaining muscle.
From 2 months my weight is just flickering between 72-73kg..plss help me..
Sorry for my bad english..:)
Hey Diptesh,
You’ve got to choose a goal and run with it.
From the sounds of your comment, you’re trying to gain mass and remove fat at the same time.
This is a difficult task to do.
If I were you, I would concentrate on one goal.
If you want to gain mass, you need to eat a high calorie diet (which you say you are not).
If you want to get the extra fat off your stomach, you need to restrict calories, perform cardio,
and do a full body workout routine 3-4x a week, with little rest inbetween sets.
hi Anthony, i waw wondering if you could help me. i am currently 180 lbs and measure 5’9″ about 17 percent body fat. i been doing P90X but i think i hit plateau. could you give a meal plan? what else can i do to get get down to 6% body fat.
Hey Javier!
I actually just started offering custom meal plans due to high demand.
If you’re still interested contact me at my personal email address – anthmyers@gmail.com
and we can discuss your goals.
Anthony.
I’m 5’11 and 152 lbs and my situation is atypical. I’m a pescetarian (a vegetarian that eats seafood) and I’m new to the weight lifting game. My routine is as follows.
1 mile light warm up run (around 9 minutes) before every workout day.
Monday: Chest, Triceps, Delts, Abs (light)
Tuesday: Rest
Wednesday: Back, Biceps, Traps, Forearms, Abs (light)
Thursday: Rest
Friday: Quads, Glutes, Hamstrings, Calves, Abs (light).
Saturday: Rest
Sunday: Abs (heavy)
I do my workout early (around 4 a.m.) before an 8 hour work day. My shake routine is;
Wake up: 50 grams of MusclePharm Assault protein.
Gym.
Post workout shake: 50 grams of MusclePharm Assault protein.
Breakfast is on the goal, usually two hard boiled eggs.
Around 10 p.m. a 20 gram Clif; Builders protein bar.
Lunch: 6″ tuna sub on wheat.
Around 5 p.m.: 50 grams of MusclePharm Assault protein.
Dinner: Fish (varies), around 30 grams of protein.
Pre-bed shake: 25 grams of MusclePharm Casein protein.
My goal here is to put on some mass and as anyone would want, as much as possible as soon as possible. Since I’m new to the game and only a month deep into this routine, I’m not sure if I’m getting enough protein, or if I should pull it back. I would like your input on the above routine and if any kinks should be worked out, I would prefer to do them early in the game than later on.
Also, great forum. Good looking out for everyone’s best interest in helping them achieve their goals. Keep up the good work.
Hey Zachariah,
I’d need to know exactly the the exercises and reps/sets you do for those muscle groups.
However, as far as your protein intake goes I think you’re good. I would trade some of the protein bars/shakes for real food though.
In one day you’re having a protein bar, and 3 1/2 protein shakes.
Thanks for the positive feedback!
Also, remember – I design custom workout routines and diets. Simply email me anthmyers@gmail.com
and we can discuss
hey bro!!….need ur hlp….
it’s my 3rd mnth in gym,,,,nd this week only i have started with gaspari intra pro,,i train every muscle twice a week,,,just wanted to ask u that how much protein supplement should i consume,,nd when??
along with protein supplement,,,i also go for 8 eggs/day,,,
Eat 1g of protein for each lb you weigh. That should be a good amount. So if you weigh 150lbs, eat 150g of protein.
Hey Anthony I’m 16 years old and I workout everysingle weekday for about 2 hours I do a lot of situps and pushups, but I was curious to know how many protein shakes I should consume in one day. I weigh 145, and I’m about 5’8. The protein supplement I have been taking rite now contains 32grams of protein and I take it immediately after I workout. But I feel like that’s not really enough, and that i should be having another one sometime before I workout. What do you think?
I would definitely add another shake in the morning or afternoon around lunch time. Also, if possible, I would try to workout more than just the weekend. Is it possible for you to get in the gym at all during the week?
I am a beginner to all ofthis have been doing gym work for years with no real knowledge of my diet or protein consumption. its still all a bit to complicated for me. i haveno problem with the working out side of it, just dont think it is possible for me to be eating 6 – 7 meals a day. do you think i could acheive rapid muscle gain from the normal three meals a day followed by two – three protein shakes a day and if so when would you recommend i shouldbe taking the shakes ?
Yes you can build muscle on 3 meals a day.
The 6-7 meals a day thing is just to make it easier to stomach a bunch of small meals
rather than 3-4 big meals.
It’s all about what’s going in at the end of the day, doesn’t matter how many times you
ate to get it all in
Hey Anthony love the article help a lot….. I have this problem trying to get a bigger more ripped chest i work out 5 days a week eat healthy weight 170 and am 5’10 also am 10 percent body fat … Do you think i should take 2 protein shakes a day to help ? … I take gold standard whey 24 grams protein when am done with my workout .
Hey Arcenio,
If those are your true stats I think it’s more about your training than your nutrition.
What does your chest workout look like?
Well for my chest I would do 5 work out plus dips am wondering if I should do chest twice a week
I would.
Are you on my email list? I just sent out an email yesterday and my first tip on the list was to train every muscle group twice a week
I just subscribe thanks am sure twice a weeks going to help me a lot
No problem
Im trying to build muscle (lower body) & it seems its not working! I eat whole foods everyday and foods with alot of carbs (or at least i try to).I workout 3 days a week. The protein shakes I have are two different brands but I only started to drink one of them. I don’t get the powder kind,just the premade ones.The first one is EAS it contains 17g of protein. The other is Muscle Milk which contains 20g of protein. Should I consume the entire bottle everyday or just on my workout days???
So far I only drink half the bottle b/c I heard if you drink too much,it’ll cause kidney problems. PLEASE HELP
Hey Bre,
I think I already responded to you via email.
If you still didn’t get your answer let me know.
hey i have started a liquid diet so for the past two days ive ate nothing and just drank protein shakes, what would be the limit of protein shakes in a day?
Hey Taylor,
First, I would never recommend a liquid diet. It just isn’t healthy and the results are going to be temporary.
Second, If it’s taking more than 3 protein shakes to meet your protein intake requirement there is something wrong with your diet.
Please consider following a diet consisting of whole foods. If your goal is to lose weight I can write a custom workout plan and exercise routine for you.
If you’re interested, simply email me at anthmyers@gmail.com and we’ll discuss
I’ll have you lookin’ like a million bux in no time
Hey! I’m taking up 26g of protein from my protein shake after workouts and leave all of my protein intake on eggs and lean meats, Im just wondering if that’s enough or I’m doing it wrong?
Hey Michael,
I need to know more like how much do you weight? How often are you lifting in the gym, etc.
However, from the sounds of it you’re doing it right – You’re getting most of your nutrients from whole food sources
and not supplements – good job
Hey Anthony awesome post just had a couple questions: I’m trying to get bigger I’m 6’2 and 175 lbs I would like to get up around 190lbs. I have a 3 day rotation
Day 1- chest and shoulders
Day2- back and legs
Day 3-arms
Day4- rest
Repeat
And abs each day
I have been taking 3 whey protein shakes a day after breakfast and before bed I use milk and after my workout I use water. I eat fairly healthy mostly chicken and rice or hamburg with rice. But I haven’t been gaining weight wondering if there is something different I could do to gain weight? Thinking of starting to use creatine ? Any suggestions ?
Creatine is a great supplement. I’d definitely recommend it, but get regular creatine monohydrate, you don’t need all those fancy creatine blends that come with the extra high price tag $$. Also, do whatever you can do get extra calories in (clean calories). You told me about your training, but gaining weight us usually a matter of nutrition. If you could tell me what an average day of eating is like for you I’d be able to make a better recommendation :/
Hey Anthony okay I am 5″11 210 I’m trying to get cut but the last time I tried I lost 22 pounds but my weight in everything else also dropped so I’m trying again I’m taking optimum nutrion whey once a day after a workout along with kre alkalyb and cla I lift 5 days a weeka dn cardio about 2-3 should I add another shake I eat healthy no garbage any tips suggestions I bought the 10lb bag off amazon for 100 that’s a steal but I don’t want to burn money like crazy
Hey Dylan,
When you cut, you should expect to lose some strength. This is completely normal.
The best advice I have for maintaining strength/muscle while cutting fat is to keep your protein intake very high
and continue lifting heavy weights. So yes, I would definitely recommend you take 2 protein shakes a day.
Hey Anthony, im 15, 135 lbs and want to start building more muscle.I work out 6-7 days a week and do every muscle group . ive been taking a protein shake in the morning with my breakfast, eating normal school lunch, then i have weight training. when i get home i eat a small snack, hit up the neighborhood gym, and take another shake immediately when i get back, followed by a high protein dinner a few hours later. id like to keep building muscle for a few months then start cutting around april for summer. Am i doing this right or should i change something?
Hey Matt,
First, you’re young so with dedication just know that the results are going to come. I remember when I was younger and first started working out, it felt like forever to see any results, but rest assured they will come. All of my friends know me as the guy who never stopped working out. They don’t have to ask me if I still go to the gym, they know I’d never stop.
Second, are you using milk to mix your protein shakes? If you’re trying to gain weight I would definitely recommend using milk to mix them and not water.
I only use water when I am trying to lose weight.
It sounds like you’re doing really good, especially in the gym. Just make sure you eat a lot of food, lots of protein!
Hi! I was wondering if its different with women? Im 5’5 and 148 lbs? And I just wanted to drop maybe 10 lbs and just tone up? The supplement I bought was soy based, because I read soy supposedly helps the “feminine” curves? If you can help me in anyway that’d be great!
No, it’s not any different
. In fact, the only thing different is that you should eat less than a man would. You should train with heavy weights like a man, you should take protein supplements like a man would, etc.
The soy doesn’t help the feminine curves, but there’s a common myth among bodybuilders that says soy promotes estrogen production, estrogen is a female hormone which explains why male bodybuilders stay away from it when they hear this myth. I have a hunch it’s also a good marketing tool for targeting women that want to get in shape, by telling them it’s better for women/will help the feminine curves :-p
Whey protein is more anabolic (don’t let the word scare you) it just means it’s slightly better at building muscle.
This is my cousin, she drinks whey protein regularly.
Hi Anthony. I am 32 years old 5^6. I want my six pack to come out. i have been working out for almost a year now. When i started i was 145lbs with 18% body fat and i went on a diet like very strict diet ,few carbs and more on meat and protein shake once a day, after few months i went down to 135lbs which i think was not good because i wanted to gain muscles . So i thought i had to eat more protein after few months i have seen some results that i gain muscles and im back to 145 and yet my body fat is still 17.5% i am wondering why that is.
Here is my Diet plan
Breakfast
3/4 cups of oatmeal with berries and Raisins.
mushrooms and spinach Omelet
1 cup pure orange juice
In between is 1 scoop of protein with a banana with water and ice
Lunch
2 pcs of leg quarters a cup of broccoli and peanut butter sandwich
Dinner
2pcs of leg quarter chicken or fish, some times steak with broccoli
Then in between i eat fruits
Is this diet plan good or not. Please let me know. Regarding my workout. here is my schedule
Monday – Chest Triceps/abs
Tuesday- Back Biceps/abs
Wednesday- Shoulders legs/abs
Thursday- chest, back or triceps/ cardio 3 minutes
Friday, Back, Cardio 30 minutes
Saturday legs /Cardio/30 minutes
Sunday rest
Am i doing the right thing or not please let me know. I only do cardio at night time or after i work out. Please let me know what i can do so that i can get my abs come out sooner. Do i have to do more cardio.? I have a flat stomach but not with abs my upper abs are kind of coming out. have some fat on my oblique side, Im thinking maybe i have to get rid of the fats on those sides before i get my six pack. A trainer told me that i when get down to 10% body fat they would come out. What should i do?
If you could give me some advice i would appreciate it.
Hey Mherts,
I already see a few things would change with the diet.
First, too much sugar if you want to strictly cut.
Limit the amount of sugar/fruits to maybe 1 time a day
preferably with your protein shake.
Also, the orange juice. It’s pretty much empty calories, it’s
not going to get you any closer to your goals right now.
Cut out all calorie beverages during your cut. Stick strictly to water
and 0 calorie drinks.
Ditch the peanut butter sandwiches. I get the vibe your carbs are a bit too
high.
Also, if you’re trying to cut I’d definitely recommend more cardio.
When cutting I usually do cardio 3-5 days a week.
I hope this helps, feel free to ask more questions dude
Thanks man i appreciate it. Another thing i do after i work out is i eat a philly cheesetake footlong at subway. I just think it has lots of protein. Is that good?
So much carbs do i have to take per day. I want to gain muscles and yet want to be cut. Do i have to increase my protein shake per day? And i got a another question. Is good to take BCAA supplements. Right now i only take multi vitamins and protein shake. Caffeine has an adverse effect on me thats why i dont take amino energy or NO explode!
It’s not horrible, but it’s not ideal. Not if you’re cutting, at least :/. I have a subway literally right next door to my gym it’s very tempting. Maybe allow yourself 1 day a week for the subway.
.
Your protein shake intake looks fine, no more than 1 or 2 should be fine. BCAA supplements are fine, but usually there are BCAA in the protein shake itself, are you using Optimum Nutrition 100% Whey? I recommend it
You will be fine with just a protein shake.
Thanks man! Im buying the Optimum Nutrition whey today. Ill cut my carbs and eat lots of meat and vegetables. After a month ill let you know if there any progress. thanks for your help. I read the common mistakes in muscles building and you are right about it.
Cool, glad I could help
Hello Anthony! I was wondering if this linked program is ok and no to extreme,note that I would take two protein shakes each (25g of protein itself out of 85g serve) and that I weigh 162lb :
http://www.menshealth.co.uk/food-nutrition/muscle-foods/eat-to-get-ripped-144983
the thing im really worried about is having kids in the future and health, could you please give me your opinion?
thanks a lot.
Hey James,
The program looks pretty good, man.
You don’t have to worry about having kids lol, I promise.
The only thing that can mess with that is illegal steroids.
Not protein shakes.
What up ant. I am curious and have a question. I am working out 5 days a week doing 15min cardio after each workout. My diet isn’t really in check as I’m trying to pack on a few pounds. I currently am taking 1 protein shake in the morning and one protein/creatine shake after my workouts..should I also take a shake before bed? I currently weigh 190. One scoop of whey body tech protein is ab 20 grams protein?
Hey dude,
get that diet in check man!
C’mon. You know how important that is.
Are you mixing your protein shakes with milk? If not, start mixing it with milk for extra calories.
Protein is very important, but at the end of the day it’s total amount of calories that determine
wether you gain weight or not. So mix with milk if your goal is to add size.
Also, I don’t see anything wrong with taking a shake before bed, it’s not going to hurt, but if you’re already
drinking two in the daytime and not adding any pounds I don’t want you to spend a lot of money on supplements
you don’t need yet. Get that diet in check and save yourself some cash
If you decide to use a protein shake before bed, check out Casein Protein. It digests more slowly than Whey. This keeps
your muscles fed for hours while you sleep.
Hey Anthony,
I work out every day but the time of my workouts normally are in the afternoon or late evening due to my schedule. I am 22 about 5’10 and 185. I’m trying to break 190 but I’m having a hard time reaching that plateau. I take a protein shake immediately after I workout (about two scoops of Amp Whey). I saw your post about how expensive GNC is so im going to try and find any alternative. Any suggestions? Anyway, I guess what my question is should I drink a protein shake in the morning before I start my day? Any ideas how I can reach that plateau? Thanks!
Hey George,
Thanks for writing me dude
GNC is usually really expensive. In most cases I would never recommend ANYBODY to shop there.
However, they recently ran a promotion where you could get 5lb of whey for like $32.
I was shocked, man!
I guess they made me eat my words, eh?
Haha.
Well, the promotion sold out in hours, and it’s no longer available. So I’m back to hating on them
.
Sorry for the rant…
To answer your question, yes drinking a protein shake in the morning is an excellent idea. Also, if you’re actively trying
to GAIN weight make sure you are mixing your protein with MILK and not water. Milk will give you some extra calories that will
help you gain weight and reach your plateau.
Your welcome bro!
I’m 47 yrs, 165 lb.s with high body fat (Endomorph?) and want to build muscle and burn fat. I do full body workout m-w-f-(3 )days and cardio 2-3 days Tues- thr.- sat.
I know it is hard to do both but if I loose body fat first, I’ll be 125 lb’s
I’ve been getting into shape for a few months now and just started this program but with all the mumbo jumbo, I cant for the life of me figure out what to eat. Carbs, protein, calories etc…
for success.
I do use my shake on work out days and will switch for GNC to Optimum Nutrition (thanks).
Is there any charts of what my nutrition should be and good tools to keep track?
I know eating is important and what and how much is just as much to lead to success.
Thanks in advance…
I have a blog post written on this website called Bodybuilding Macros, check it out.
It walks you through step by step how much protein you need, carbs, fat, total calories, etc.
I think it will really help you.
alternatively, I create custom meal plans and workout routines custom tailored to your body type
and for your goals.
If that’s something you’re interested in, shoot me an email and we’ll get you hooked up.
anthmyers@gmail.com
Hey Anthony
If i am trying to lose weight and i work out twice a day how many protein shakes should i have? I work out at 1:00 and 8. But i am trying to lose weight to by eating less. would having a protein shake help me to stay full more?
Hey Jaclyn,
Thanks for commenting, it’s great that you have the dedication to hit the gym twice in one day. Some days I barely have the energy to hit it once! Lol.
Just don’t over-exert yourself. In most cases once/day is plenty, but if twice is working for you, keep it up sister!
To answer your questions:
1. The protein shake will definitely help you feel more full, protein has that effect.
2. I think two protein shakes should be good, once in the morning, and one immediately after your last weight training session of the day.
Feel free to ask any more questions, I’m here for ya.
If you want to build muscle, working out 6/7 days a week is too much.. you should’t train like that unless you’re on steroids..
That’s not true.
Working out the same body part 4-5x a week, yes, but if you worked out 1 body part a day, for 6-7 days you wouldn’t
over train.
Also, I train with weights 4-5x a week, and cardio the other days. That’s technically working out 6-7 days/ week.
I get what you’re saying, but you need to be more clear.
Working out like the pro’s is impossible without steroids, that’d make more sense.
Hey Anthony,
As a vegetarian, it is hard to obtain the 1-1.5g/lb I need to build muscle. What would you suggest? I’m 20 years old and weigh about 135lbs. I only drink 1 protein shake per day after my workout, which gives me about 60g of protein. I try to the get rest of my protein from various other foods, but many times I still feel as if though I’m not getting enough. I’m guessing that you would suggest drinking 2 protein shakes per day, but then would it be okay that I’m not getting most of my protein from real food? And just to clarify, is the 1-1.5g/lb amount just for people who want to build muscle, or for everyone?
Bring it up to 2 protein shakes a day.
There’s also – peanut butter, almonds, fish (some vegetarians eat fish), greek yogurt.
The 1-1.5g/day is definitely for people that want to build muscle/bodybuilders, not just regular people.
Even so, there’s a lot of debate about the actual protein requirements for bodybuilders, however, I have
had good experiencing with 1-1.5g/lb
The article and all the comments have been really helpful. I try to work out at least 5 days a week, with 3 being lifting days.
Monday – Chest and biceps
Tuesday – Cardio (Running or Elliptical)
Wednesday – Shoulders and Back
Thursday – Cardio (Running or Elliptical)
Friday – Legs and Triceps
Weekends – Usually one day of cardio.
I also do about 10-15 minutes of abs 3-4 days a week.
I’ve been taking Iso-Fusion Protein Shakes. According to the label, one serving is 25g. I’ve been doing two servings per shake, twice a day – once in the morning with breakfast and one right after my workout. I realize you have a different preferred brand, and I am open to switching. I’m 6’4″, 240 lbs. However, I would like to weigh anywhere from 215-225.
Usually I have either chicken or pork with lunch and dinner along with a vegetable. Lunch sometimes isn’t always that healthy, but dinner almost always is. I also usually have a bowl of fruit when I get home from work (5ish) before my workout.
When I’ve added it up, this doesn’t seem to be enough protein – I’m looking at 160-170 grams according to my estimation. I realize I need to up it, but I’m not sure how to do that while trying to lose weight and add muscle at the same time. Thanks!
Don’t worry too much about the brand of protein, at least you’re getting the protein in.
Increase the protein with real food, you’re having enough shakes, but I think you need to throw another piece of chicken breast into your diet, and even some eggs whites. That alone could bring you up to 225g of protein.
As far as dropping fat while increasing muscle, it’s going to take some fine tuning of your diet, but I think you can pull it off. I’ve got an article on here about bodybuilding macros, check it out, determine your daily calories and increase that by about 250-500 calories/day from clean foods. This would qualify as a “clean/slow bulk”. Then make sure to hit cardio and intense weight sessions to burn up those extra calories, reducing fat and building muscle.
You can also feel free to email me if you ever need advice Will.
anthony@muscleclass.com
Thanks! I’ll give that a try.
Hey Anthony,
First of all, great article, I really enjoyed reading it and I felt that I have learned a lot. I have some questions that I hope you can help me with.
I am 21 years old, currently a university student. I am 5’6 tall and I am currently at around 182 lbs but everyone has always said that I do not look like I weight that much.
My goal is to cut down the amount of fat and gain muscles in order for me to gain confidence in myself. I have been working out for a month now, used to go work out 3 times a week but since it is summer and I have more free time I have been trying to pump it up to 4/5 times a week starting this week. I have been working on my chest, biceps, triceps, back, legs, traps, shoulders (1 – 1.5 hour per day with a friend) plus cardio for around 10-15 minutes after the weightlifting exercises.
I just started taking the protein shakes today and I am consuming the 100% Whey Protein – Gold Standard. My question is what is the amount of protein that I need per day? Do I need to take the protein shake twice a day? Also, is my exercise good enough? and do I need to follow a certain diet for my food consumption?
Thank you again in advance!
Thanks Hank,
I also got your e-mail and will be replying shortly, but first…
I would aim for 180-200g of protein a day. If you’re working out 4-5 times a week for an hour to an hour and a half day, it sounds like you’re working your muscles out hard enough. Make sure you are challenging your muscles, though. If you can lift the weight very easily, you need to increase the weight and give your body a reason to grow. Your body adapts to perform the tasks you ask of it more easily, so you need to lift heavy weights and perform challenging workouts – your body will adapt by building muscle and shedding fat.
As far as diet, make sure to consume foods like chicken, steak, fish, vegetables, fruits, oatmeal, brown rice, potatoes, protein shakes, etc. consume these types of foods 4-5 times a day and you should be good to go
.
Also, don’t forget – I design custom meal and workout plans so if you’re having a hard time making progress we can talk about that, but it sounds like you’re on the right path Hank.
I am 21 and been told am very skinny and would look a lot better if my chest was lot wider and if I was more ripped. I am about 9 stone and am yet to sign up to a gym, the reason I haven’t is because I don’t know what to do at the gym. Do I start on dumbbells? Also I have chosen protein powder after lots of research, (PhD Nutrition Pharma Whey HT+) but how many times do take it and when do I take it. Also how much do I take? Can I mix it with water? Do I have to eat a lot? I don’t understand. Also how many times do I go to the gym. Please can you do me a timetable of when to eat and go the gym and stuff as i have been meaning to go to the gym for a while but cant as I don’t know what to do and this has put me off and i really want to look my best?
Thank you for reading and sorry for all the questions
Hey James!
Don’t be sorry bro, I’d love to help you out but this is going to be longer than a little comment.
Shoot me an email – anthony@muscleclass.com
talk to you soon, dude.
Thanks Anthony I got your email and it is really helpful.
one thing though, I really want to bulk up but mixing milk with protein shake makes me break out badly, and I don’t want to lose weight so I cant mix it with water, any alternatives?
Glad to hear it helped!
No doubt milk can cause acne if you’re really prone to it. I don’t have this problem, so I can’t say I have any first hand experience with it, but from what I have read rice milk, coconut milk, and almond milk are good alternatives to regular milk.
If none of those work for you, just stick to water. The milk vs. water thing isn’t going to make or break you, it’s just an easy way to get a few hundred extra calories a day. You’ll just have to eat a bit more, no problem.
Anthony i see your very good when it comes to advice. Currently i am 5’8 and weight 127 at age 16. I just bought an protein why shake. Ive watched lots of videos explaining for skinny guys to get muscle they must eat lots and lots do i eat 1st then work out, or work out while eating lots. i’ve just now started trying to get some muscle so i am kinda of ignorant and naive about my calorie intakes. Please help me
Hey Anthony,
I’m 40 yrs old, 5.6 tall, and weigh about 125 pounds. I’m currently doing Body Beast weight lifting workout by BeachBody. I’ve been doing it since late-February of 2013, and I finished the 90-day challenge. I noticed some of my body changed, like my arms and chest, can even feel it in my legs. However, I’ve been taking one protein whey shake per day with 26 grams per scoop. Now I’m taking one with 30 grams per scoop (Body Fortress). However, in the 90-day challenge, my bicep went from 10″ to 11.5″. I was really looking for more improvement than that. I’m taking in about 120 grams of protein each day, and I work out 5 days, rest on the 6th day, then I start it all over. Do you think I should consume more protein for better results, or do you think I’m just being impatient? Also, my abs are not showing through my belly fat. Any ideas? I’m not actually following the Beast Book nutrition guide, so maybe some of the protein is in fattier foods than I should consume. Not sure.
Hey Tim,
What’s up? Thanks for writing to me, man.
First – an inch and a half on your biceps in 90 days is actually really good. You’re just being a little impatient
haha. relax, pat yourself on the back man you’re doing great.
Second – When you say you’re taking 120 grams of protein/day, do you mean total, or just from protein shakes?
If you’re taking 120g of protein total, meaning your food consumption plus protein shake consumption = 120grams of protein
definitely increase it to about 150 grams.
About your belly fat – what’s the Body Beast workout like in terms of cardio? Do they have you do any cardio?
Here’s my honest opinion – The Body Beast workout is going to be a great workout to follow for 3-6 months, but you will eventually hit a plateau that you just won’t be able to break without working out with weights. Weight training is the #1 way to build an impressive physique, Body Beast sounds like a great program from what I have read, but be prepared to make move over to a weight training routine once you stop growing.
Hey Anthony, yes, it’s 120 grams with food and one protein shake per day that I consume. The Body Beast has a 30-minute cardio session, but it’s used about once every 2 weeks, and on the 6-week Bulk phase, there’s no cardio at all. And yeah, Body Beast actually is a weight training routine. I’m now able to lift 35-pound dumb bells in each arm during the chest presses.
Hey Tim,
If you’re concerned with the extra fat on your abs definitely kick the cardio up a bit, definitely more than once every two weeks. I’d say 2-3x a week should be sufficient.
Also, kick the protein intake up to 150g
Thanks very much for all your help, Anthony, I really appreciate it.
Anytime brother
Very informative.
However, is it ok just to consume protein shakes during work out days… Or does it need to be taken daily? (I really hate the taste!)
Let me know, thanks!
It is okay to consume only on workout days, it will help keep cost done as well.
however, you need to be consuming more real protein on the days you won’t be drinking the shake… more chicken, fish, steak, etc.