kunalkjain@hotmail.com's picture
Asked by
Sep 16, 2015

How many reps and how much protein intake per day?

Dear, I have been into muscle building for almost 4 years now. My height is 5 ft 6 inches and i weigh around 63 kgs. I am a pure vegetarian and so do not even eat eggs. Therefore most of the protein intake comes from whey protein supplements. For the the first year i had been follwing 3 days a week schedule with a rep range of 12,10,8. This was the time when i gained the most in terms of size and my total protien intake was 70-80 grams per day.In the 2nd and 3rd year of training i started to follow a 4 day split however I did not experiance any significant gains in size but only in the definition of muscle inspite of protein intake to be the same. In the fourth year I followed GVT and HST training for 1.5 months each and supplemented with creatine monohydrate and also increasing my protein intake to 100 grams per day. This was the time i again experianced mass gain along with definition. But again from the last 3-4 months i am not able to see any significant gains. I try to keep my calories upwards of 2400 per day.  My vital stats as of curretn are - Chest - 39 Upper navel - 30 Navel - 31 Below the navel - 31.5 Arm - 14.5 Shoulders - 14.5 Thigh - 22 Calf - 17 What do i do now? I want a physique close to what Farhan Akhtar in BMB.   
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nishant.hooda@healthkart.com's picture
Posted by
Sep 17, 2015

According to your words, you are in advance stage of body building i.e now you need 2 grm per kg of your bodyweight and also you should keep in mind that your protein:carb:fat should be in 50:30:20. So take six rich protein meals in a day.

For workout you can go through the below link



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